Teen Nutrition

Teen nutrition is so important, but it can be so challenging as well.

If you’re lucky enough to be the parent of a teenager, check out the Teen Health Nutrition – How Can I Help? article for information and tips on helping with teen health and nutrition. If you’re a teen, read on!

Fast food with friends, pizza after the game, and junk food everywhere you turn can make it difficult for you to get all the vitamins and minerals that you need. Combine that with after school activities, sports practice, and part time jobs – how on earth can you eat properly?

We’ll get to that in a minute, but first, why is teen nutrition so important? Good question. The main reason you need to eat properly during your teen years is because your body is growing. Teen growth is dramatic, especially between the ages of 12 and 17, which is why teen health and nutrition is so vital.

Teenagers need a lot of calories and nutrients to support this dramatic growth, and while burgers and pizza may supply the required calories, you probably won’t find an adequate supply of nutrients in these foods.

So what foods should you be eating for optimal teen nutrition?

Protein: Protein is crucial for building muscle tissue, and lean protein such as chicken or lean cuts of beef will supply you with protein but not a lot of fat or calories.

Calcium: Calcium is necessary for bone development, and is extremely important in the teen diet. Milk, cheese and leafy green veggies are all good sources of calcium.

Vegetables: Vegetables are an excellent source of vitamins and antioxidants, plus they help you feel full so you won’t be tempted by fast food.

Fruits: Fruits also pack in tons of vitamins and minerals, and their sweet flavors can help tame your sweet tooth and make junk food a little less appealing.

What foods should you be keeping to a minimum for optimal teen nutrition?

Refined Sugar: Refined sugar is full of empty calories and should be avoided no matter what your age.

Processed Foods: You know that macaroni that you nuke in the microwave? Totally processed. Stick to foods that are close to their natural state. So, an apple is better than applesauce, nuts are better than peanut butter, etc. Get the picture?

Fast Food: A French fry is not really a vegetable, and a Big Mac is not really a meal. Most fast foods are full of chemicals, calories, and fat. If you’ve gotta have fast food, try a sushi bar or Chipotle.

So back to that first question – how on earth can you eat properly with all the pressures and time constraints that most teenagers experience? It’s simple, but you have to make the effort.

First, let’s look at your meals.

Breakfast: You gotta eat breakfast. It gets your metabolism moving and gives your body some fuel to start the day. Eggs – specifically a few egg whites with a yolk thrown in – are a great start. Throw in some veggies – think onions, shredded spinach, green peppers, tomatoes, or whatever rocks your world. Top it off with a little shredded cheese, and you’re good to go. I make my eggs in the microwave.

Lunch: Cafeteria food can be as hazardous to your health as fast food. You’re better off packing your own lunch. Soup and a sandwich or a simple salad topped with chicken and oil & vinegar dressing are both easy to prepare.

Dinner: Enlist the help of the chief cook of your household, or cook your own meals. Grilled fish or chicken with salad and a side of steamed veggies is filling. Add some herbs for the taste factor, and you’re good to go.

Snacks: You need to re-think what a snack is. Fruits make one of the best snacks, and nuts are pretty good too (just watch the calorie count – they can add up fast). Processed foods and anything with refined sugar – including soda – should not be a part of your diet.

We’ve barely touched the surface of teen health and nutrition. Please browse through our selection of teen health articles that focus on a number of teen health issues and teen health concerns, as well touching on some teen health risks. Plus, you’ll find links to other informative teen health sites.

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