Great Teen Diets That Actually Work

As a teenager, your body undergoes a process of transformation from child to adult. Whatever your dietary goals, guiding the changes you experience now and establishing healthy eating and behavior habits early supports lifelong fitness. Pick a diet plan you think would be easiest for you to maintain, and combine it with a daily intake of at least 64 oz. of water and regular physical activity--at least three times a week--to keep your body in good, functioning order.

Pacific Rim Diet

• Sushi provides a convenient teen lunch containing seaweed, fish and rice.

  The Pacific Rim spans the coasts found on either side of the Pacific ocean and includes China, Japan, Australia, Indonesia, Thailand, the Pacific coast of the United States, the Marshall Islands, Samoa and many other Pacific islands and countries. In 1994, Dr. Terry Shintani and Claire Hughes published a paper on traditional diets of the Pacific stating that "Pacific island diets are uniformly very low in fat and high in complex carbohydrate, dietary fiber, and foods of plant origin." These traditional diets are associated with "very low rates of coronary heart disease."

  Combining large and varied quantities of plants including root, leafy and sea vegetables, fruit and nut-derived oils, rice, legumes and fish create a high fiber, high protein diet that the body can use to fuel body and mind. The concentration of fish and bivalves along the Pacific Rim adds a natural source of omega-3 fatty acids to your diet, which boost brain activity, lower the risk of heart disease and contribute to better focus in students diagnosed with ADD/ADHD. The variety of spices and ingredients is vast; from dishes like Thai panang curry with chicken and vegetables to portable Japanese bento boxes, perfect for lunches and field trips, to Pacific Northwest clams, mashed turnips and wood sorrel as a light dinner.

Mediterranean Diet

• A Greek salad with chicken and feta provides a refreshing meal on the go.

  The region of the Mediterranean Sea encompasses multiple European and African countries including Greece, Spain, Turkey, Egypt, Morocco, Israel and Italy. Though each culture along the Mediterranean contains its own flavors and blend of spices and ingredients, there are staples shared among them.

  Olive oil, a monounsaturated fruit oil, is the foundation of this diet and used in cooking and preparation. High in fresh vegetables, legumes, nuts, fruits and whole grains, this diet uses small amounts of meat as flavoring in plant-based dishes rather than as the main focus of a meal. Fish and shellfish are the primary source of meat, while red meat is eaten rarely or in small portions; sheep and goat products are favored over cattle. With this diet you avoid eggs, butter and sweets as well. If you choose to eat dairy products, choose cheese and yogurt made from sheep's or goat's milk.

Paleo Diet

• Grilling vegetable skewers harkens back to ancient humans who cooked over fire.

  "Paleo," short for Paleolithic, refers to the dietary habits of our earliest human ancestors. Although the actual Paleolithic period stretches over two million years, the diet focuses on the food sources of "modern" humans from the last 40,000 years who practiced hunter-gatherer behavior. The philosophy behind the diet suggests that humans were healthiest when they survived directly from the land and incorporates only those foods you could hunt, gather or scavenge.

  High concentrations of vegetables, roots, herbs, nuts, seeds, mushrooms and berries are prevalent with smaller portions of fruit, fish and lean cuts of meat. Organ meats or "sweetbreads" are included, as our distant ancestors utilized as much of each animal as they were able; organ meats are rich in nutrients, but should be eaten sparingly. When sustaining this diet, you must avoid dairy, oils, sugars and processed foods (this includes breads and cereals). Since our hunter-gatherer ancestors did not succeed in hunting larger game every day, use supplementary proteins from fish, bivalves, nuts, seeds and small animals instead of eating large portions of red meats each day. Eat lean cuts of red meat like mutton or beef once or twice a week, vegetarian meals twice a week, and use fish, poultry or rabbit other days of the week. Should you live near a family farm and have the storage capacity in your home, attempt to purchase a whole animal and use as much of it across the week or weeks as possible.

Slow Carbohydrate Diet

• Beans, rice and avocado provide a rich and tasty meal for any teen.

  The "slow" in the slow carbohydrate diet refers to foods that break down into simple sugars far slower than other carbohydrates -- these are also known as complex carbohydrates. For this diet, like many others in this list, avoidance of processed foods is necessary, including white rice, breads and cereals, sugars and most dairy products. Focus on approximately 60 to 70 percent vegetables in the diet supported by legumes, fish, lean meat and fruit. Each meal should include a variety of vegetables and at least one source of legumes such as lentils, beans or peanuts. Most fruits should be eaten only a few times a week with the exception of produce such as avocados, tomatoes and lemons or limes.

  These slow carbohydrates mixed with small amounts of animal-based protein and large quantities of high fiber gives your growing body what it needs in basic nutrition and fuel to keep you going throughout active school days. You may find yourself needing larger portions at each meal than you did if you previously ate a diet high in processed grains. Proportion is the key to this diet rather than portion sizing in part because of the percentage of vegetables to all other food types. If you continue to eat grains with this diet, select whole grains such as brown rice or organic oatmeal and avoid any heavily processed foods.

The Balanced Vegan Diet

• Vegan meals can be as varied and flavorful as those that include meat and dairy.

  Whether you choose not to eat meat for ethical or health reasons, removing meat and other animal-based foods from your diet can assist in weight loss and reducing inflammation so long as you meet your nutritional needs. A diet rich in vegetables, ocean flora, fruits, nuts and seeds, legumes and whole grains can meet both your nutritional needs and support your goals.

  Since any of the above diets can be altered to be vegan, it is important to supplement those areas of your diet where meat is removed with vegan sources of the nutrients they provide. Omega-3 fatty acids, most often found in fish, can also be consumed in the form of flaxseed and flaxseed oil, walnuts and soybeans. Complete proteins can be found by combining plant-based protein sources such as peas, nuts, seeds, and beans and rice or other grains. Following a healthy vegan diet low in processed foods can lead to lower saturated fat, which often means lower blood pressure and cholesterol than those people consume meat. The fiber from a variety of vegetables supports protein digestion and keeps you energized for the changes your body undergoes.

Tips for All Dietary Changes

• Challenge your friends to eat healthier and support each other.

  With all diets, it is imperative you discuss with your health provider or a nutritionist about the changes you wish to make to your diet. It might also help to have a food allergy panel to determine if you should avoid certain foods that may lead to inflammation and illness. Consider supporting your nutritional needs with a multivitamin or mixed supplement. Avoid popular or "fad" diets, especially ones that starve your body of needed nutrition; these diets strain the heart and slow the metabolism.

  Also, avoid drinks that seem healthy like vitamin-enriched water, diet sodas, and other products that give your body hidden forms sugar or catalyze a sugar-like response in your body. Seek counseling if you find yourself spending several hours a week thinking about your body size, appearance or food intake. Congratulate yourself when you stick with your goals; remember your body will find its healthy weight as you maintain your new lifestyle.