Best Diet Plans for Teenagers
Diet plans for teenagers: During this stage, your teenager will have to work hard on the path of growth. He will become taller and gain weight quickly. Be sure to keep a wide variety of foods and snacks at your disposal. This will give you enough nutrients in the foods he consumes. Nutrients are calories, proteins, fat, vitamins and minerals.
Need for nutrients:
The amount of calories and protein your teenager needs depends on their age and weight. Divide the pounds your child weighs by 2.2 to calculate the weight in kilograms. The amount of calories and protein needed for growth is greater if your child participates in sports activities. Ask your doctor what is the recommended weight for you at every stage of growth. This can help you raise or lower your calorie supply to remain at the ideal weight.
12 to 14 years: approximately 45 to 55 calories per kilogram of weight
15 to 18 years: approximately 40 to 45 calories per kilogram of weight
12 to 14 years: approximately 1 gram per kilogram of weight
15 to 18 years: approximately 0.9 grams per kilogram of weight
Vitamins and Minerals: It is not required to take extra vitamins or minerals if he or she follows a well-balanced diet. Before giving vitamin or mineral supplements to your teenager, talk to your doctor.
Changing eating habits
Adolescents often live very busy in school, work and sports activities. Help him plan the day if he can not be at home at meal times. Give him healthy snacks or packed lunches. This will keep you from eating unhealthy foods. You can bring extra snacks or foods that he can prepare quickly.
Your teenager can also learn from his or her good eating habits. Teach him by his example and praise him when he chooses good food. During this time try not to criticize your appearance. Teens are very concerned about their body image. Eating too much foods or too little can affect their growth. If you are worried about your child’s eating habits, talk to your doctor.
Alternatives for Food Groups
Give your teen at least one serving a day of vitamin C rich foods. You also need a daily serving of vitamin A rich foods. These include spinach, zucchini, carrots, or potatoes.
Lean meats, fish, and poultry foods may be good for your teen. Also give 2% milk and low-fat dairy products after 2 years of age to limit the consumption of saturated fats. Avoid fried foods and high-fat desserts except on special occasions. This lowers your chances of getting heart disease when you reach adulthood.
The sample menu that has 3000 calories mentioned later will help you plan meals and snacks.
Use the portion size list to measure food and beverages well.
1-1 / 2 cups (12 ounces) of liquid equals the size of a can of soda.
1 cup (8 ounces) of food equals the size of a large handful.
1/2 cup (4 oz.) Of food equals a half large handful.
1 ounce of cheese equals roughly 1 cube
2 tablespoons roughly equal to the size of a large walnut.
1 tablespoon equals roughly the size of the tip of your thumb
1 teaspoon is about the size of the tip of your little finger.
One serving is the size of the food after cooking. Three ounces of cooked meat is roughly equivalent to the size of the deck of cards.
Daily portions for a teenager
Breads and starches: Most teens need 5 to 10 servings daily. A portion is more or less the amount listed below.
• 1 bagel or muffin
• 2 slices of bread
• Half cup cooked cereal, pasta, potatoes or rice
• 1 ounce or 3/4 cup dry cereal
Fruits: Most teens need 3 to 5 servings daily. A portion is more or less as listed below.
• Half cup canned fruit or fruit juice
• 1 fresh fruit such as an apple, orange, peach or pear
• 15 to 20 grapes
• 1-1 / 2 cup blueberries or melon
Meat or Meat Substitutes: Most teens need 3 to 5 servings daily. A portion is more or less the amount listed below.
• Half cup cottage cheese or ricotta cheese
• 3/4 to 1 cup cooked dry beans or legumes
• 1 egg
• 1 ounce regular or low-fat cheese
• 2 to 3 ounces of meat, fish or poultry
• 2 to 3 tablespoons peanut butter
Milk or yogurt: Most teens need 4 to 5 servings daily. One serving equals one cup low-fat milk or yogurt. If your teenager does not like milk or yogurt, an ounce of cheese or a half cup of cottage cheese may be used instead.
Vegetables: Most teens need two to three servings daily. A portion is more or less the amount mentioned below
• Half cup cooked vegetables or 1 cup raw vegetables
• 2 cups salad greens
• 1 cup vegetable or tomato juice
• Your teen should only eat enough food to supply her calorie needs
Fats: Most teens need 2 to 4 servings daily. A portion is more or less the amount listed below.
• 6 almonds or 10 peanuts
• 2 tablespoons cream cheese, avocado, or low-fat salad dressing
• 1 teaspoon oil, margarine, mayonnaise or butter
• 1 tablespoon salad dressing
Sweets and desserts: Consume only enough of this group to maintain a good body weight. Many teens can eat 1 to 3 servings a week without too much weight gain. Remember that excess sweets and desserts can also have an effect on skin problems such as acne. One serving is a median amount, such as 1/8 of a dessert, 1/2 cup of creamy ice cream, a 3-inch cookie, 1/2 cup of pudding, or 2 small cookies.
Agreements about your care:
You have rights to participate in your child’s care plan. To participate in this plan, you must learn about youth nutritional health and treatment. This way, you and your doctors can talk about your options and decide what treatment will be used for your child. You reserve the right to refuse it anyways.