Healthy Eating During Adolescence
Eating healthy is an important part of a healthy lifestyle and is something that should be taught at a young age. The following are some general guidelines for helping your adolescent eat healthy. It is important to discuss your adolescent's diet with his/her physician prior to making any dietary changes or placing your adolescent on a diet. Discuss the following healthy eating recommendations with your adolescent to ensure he/she is following a healthy eating plan:
- Eat three meals a day, with healthy snacks.
- Increase fiber in the diet and decrease the use of salt.
- Drink water. Try to avoid drinks and juices that are high in sugar.
- For growing children and adolescents, it is generally recommended to watch total fat consumption in the diet, rather than counting calories.
- Eat balanced meals.
- When cooking for your adolescent, try to bake or broil instead of fry.
- Make sure your adolescent watches (and decreases, if necessary) his/her sugar intake.
- Eat fruit or vegetables for a snack.
- For children over 5, use low-fat dairy products.
- Decrease the use of butter and heavy gravies.
- Eat more chicken and fish.
The food guide pyramid is a guideline to help you and your adolescent eat a healthy diet. The food guide pyramid can help you and your adolescent eat a variety of foods while encouraging the right amount of calories and fat.
The United States Department of Agriculture (USDA) and the US Department of Health and Human Services have prepared the following food pyramid to guide parents in selecting foods for children 2 years and older.
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The Food Pyramid is divided into six colored bands representing the five food groups plus oils:
- Orange represents grains: Make half the grains consumed each day whole grains. Whole-grain foods include oatmeal, whole-wheat flour, whole cornmeal, brown rice, and whole-wheat bread. Check the food label on processed foods - the words “whole” or “whole grain” should be listed before the specific grain in the product.
- Green represents vegetables: Vary your vegetables. Choose a variety of vegetables, including dark green- and orange-colored kinds, legumes (peas and beans), starchy vegetables, and other vegetables.
- Red represents fruits: Focus on fruits. Any fruit or 100 percent fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.
- Yellow represents oils: Know the limits on fats, sugars, and salt (sodium). Make most of your fat sources from fish, nuts, and vegetable oils. Limit solid fats like butter, stick margarine, shortening, and lard, as well as foods that contain these.
- Blue represents milk: Get your calcium-rich foods. Milk and milk products contain calcium and vitamin D, both important ingredients in building and maintaining bone tissue. Use low-fat or fat-free milk after the age of two years. However, during the first year of life, infants should be fed breast milk or iron-fortified formula. Whole cow’s milk may be introduced after an infant’s first birthday, but lower-fat or skim milk should not be used until the child is at least two years old.
- Purple represents meat and beans: Go lean on protein. Choose low fat or lean meats and poultry. Vary your protein routine - choose more fish, nuts, seeds, peas, and beans.
Activity is also represented on the pyramid by the steps and the person climbing them, as a reminder of the importance of daily physical activity.
According to the Dietary Guidelines for Americans 2005 (the most recent guidelines), a decrease in energy intake of 50 to 100 calories per day for children who are gaining excess fat can reduce the rate at which they gain weight. With this reduction in energy intake, they will grow into a healthy weight as they age. Help your child to find higher-calorie foods that can be cut from his/her daily intake.
- Try to control when and where food is eaten by your children by providing regular daily meal times with social interaction and demonstration of healthy eating behaviors.
- Involve children in the selection and preparation of foods and teach them to make healthy choices by providing opportunities to select foods based on their nutritional value.
- For children in general, reported dietary intakes of the following are low enough to be of concern by the USDA: vitamin E, calcium, magnesium, potassium, and fiber. Select foods with these nutrients when possible.
- Most Americans need to reduce the amount of calories they consume. When it comes to weight control, calories do count. Controlling portion sizes and eating non-processed foods helps limit calorie intake and increase nutrients.
- Parents are encouraged to provide recommended serving sizes for children.
- Parents are encouraged to limit children’s video, television watching, and computer use to less than two hours daily and replace the sedentary activities with activities that require more movement.
- Children and adolescents need at least 60 minutes of moderate to vigorous physical activity on most days for maintenance of good health and fitness and for healthy weight during growth.
- To prevent dehydration, encourage children to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed.
To find more information about the Dietary Guidelines for Americans 2005 and to determine the appropriate dietary recommendations for your child’s age, sex, and physical activity level, visit the Online Resources page for the links to the Food Pyramid and 2005 Dietary Guidelines sites. Please note that the Food Pyramid is designed for persons over the age of two who do not have chronic health conditions.
Always consult your adolescent's physician regarding his/her healthy diet and exercise requirements.
Healthy eating during adolescence is important as important body changes during this time affect an individual's nutritional and dietary needs. Adolescents are becoming more independent and making many food decisions on their own. Many adolescents experience a growth spurt and an increase in appetite and need healthy foods to meet their growth needs. Adolescents tend to eat more meals away from home than younger children. They are also heavily influenced by their peers. Meal convenience is important to many adolescents and they may be eating too much of the wrong types of food (i.e., soft drinks, fast-food, processed foods).
Further, a common concern of many adolescents is dieting. Girls may feel pressure from peers to be thin and to limit what they eat. Both boys and girls may diet to "make weight" for a particular sporting or social event.
The following are some helpful considerations as you prepare meals for your adolescent:
- Arrange for teens to find out about nutrition for themselves by providing teen-oriented magazines or books with food articles and by encouraging them and supporting their interest in health, cooking, or nutrition.
- Take their suggestions, when possible, regarding foods to prepare at home.
- Experiment with foods outside your own culture.
- Have several nutritious snack foods readily available. Often times, teenagers will eat whatever is convenient.
- If there are foods that you do not want your teens to eat, avoid bringing them into the home.
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Online Resources of Adolescent Medicine