Diets for Adolescents

A well-balanced, nutritious diet is essential for adolescents, especially as they experience a growth spurt between the ages of 12 and 18. Their diet should include proteins, carbohydrates, fruits, vegetables and fiber and be low in sugars and fats. If possible, families should try to eat home-cooked meals together as much as possible, and avoid the temptation to give teens money for fast foods and sodas as a convenient alternative. Diets, as we often call weight loss programs, are discouraged in adolescents, and, instead of food deprivation, healthy eating and increased exercise are encouraged. It is essential to discuss any concerns about the weight of an adolescent with them and a trusted healthcare professional.

BMI

• Body Mass Index (BMI) can be used to determine if a teen is overweight or underweight. The fatness of their bodies changes as they grow, and males and females have different levels of fatness as they mature. According for the Centers for Disease Control and Prevention, BMI-for-age accounts for these differences and is gender and age-specific. BMI-for-age calculators can be found online, and health care professionals can also help in making this calculation and determining if an adolescent is, in fact, underweight, overweight or within a healthy weight range.

Nutrition

• Life-long food habits are developed during adolescence and it is important to encourage teens in healthy eating. The number of calories they require on a daily basis will depend on their height, weight and level of activity. But on average, females require 2,200 calories per day and males require 3,000 per day. According to the University of Chicago Pritzker School of Medicine, only two percent of teens eat an adequate daily amount of fruits, vegetables and fiber, while most exceed the levels of proteins and fats they need. The US Department of Agriculture's food guide pyramid can help in determining the daily nutrients required. Help your teen make good choices by keeping plenty of healthy snacks around. If you don't buy fat and sugar laden snacks, he can't eat them!

Exercise

• Teens are becoming more sedentary as they choose to play computer games instead of pursuing physical activities. Encourage your teen away from his computer. Get her outdoors to take part in group activities and team games. If it is possible for her to cycle to school, get her a bicycle. Engage her in chores around the home, such as cleaning windows and mowing the lawn. Encourage her into volunteer activities, helping elderly neighbors with yard work or washing their cars. If you have a dog get him to walk the dog. Any activity is better than no activity. Lead by example: eat well and exercise often. Offer to facilitate exercise activities for your teen. If the physical activities she is interested in cost money, work out a way of helping her pay for them. You're investing in your child's healthy future.