Diets for teens are important for teenagers who want to have a good body and a healthy life in the future. When you want to lose your weight, it means that you should leave the sources of fat.
Some foods like cake, pastries or even cookies that included under the list of sweet desserts are the biggest calories source that you need to stop consuming. It goes the same for the teenagers.
However, diet for teenagers is not the same as the diet needs of an adult. Teenagers need to have their own diet plan with the right balance for their age.
In planning a healthy diet for teens, you should consider the following matters.
1. The Basic Intake of Diet Plans for Teens
Actually, the number of calorie intake for teenagers around 14 to 16 varies. It depends on their daily activity. Genders could also play a role in determining the number of calories they need as well.
However, the number ranges only from 1600 to 3200 of calories. From the calorie level, teenagers need to have 5 to 10 ounces of grains.
It is in one condition, half of this amount should be the whole grains completed in 2 to 4 cups of fresh vegetables, ½ until 2 and a half cup of fresh fruits, 3 full cups of dairies, as well as 5 to 7 ounces of protein everyday.
However, if a teenager what to make sure more about his or her daily intake, it would be better to consult with the pediatrician directly. That’s the basic intake of diet plans for teens you should know.
2. Diets for Tens: Always Breakfast Every Morning
It is very important to have breakfast every morning. Breakfast is the source of energy of many activities before the lunch comes.
If you want to have a good meal plan for your teenage girl or boy, consider the following suggestion. Always have 1 to 2 ounces of whole grain. You could have it from the cereal that is ready to eat.
Do not forget to add it with a cup of milk; it will be better to go with the non-fat. For the companion, you could have fresh fruit of watermelon. On the other hand, if your boy or girl does not really like cereal, you need to have the substitution.
We suggest you to give him or her delicious fruit smoothie before he or she starts the daily activities. A healthy and easy recipe of fruit smoothie only needs a half cup of strawberry, a half cup of blueberries, some cubes of ice, and yogurt.
It would be a good smoothie if you use the low fat Greek yogurt. Beside this smoothie, you could give 1 or 2 ounce of fully wheat bagel as a breakfast companion. Giving milk on every breakfast also one good thing you could do.
Milk and yogurt are both important calcium sources. If your boy or girl lack of calcium in their growth period, it would trigger some problems in the future, especially for teenage girls.
3. Sandwiches, the Right Choice for Lunch on Diet for Teens
The sandwich is a good choice for lunch on diet for teen. It’s important to fill up the energy. You could give your boy or girl sandwiches made from 2 to 3 tablespoons of peanut butter. Add one banana on the wheat bread slices as well to complete the nutrition.
Besides that, make sure that you include yogurt and veggies as well. 1 to 2 cups of fresh vegetables is enough. It could be the mix of celery, carrots and pepper. Add low fat salad dressing to make it tastier.
On the other hand, you could go with another option as well. On the salad, add 1 to 2 ounces of chicken breast. Slice it on dice and add a half ounce of walnuts. Giving a half cup of sliced grapes could be the right choice as well.
Do not forget to use low fat for the dressing on every meal.
4. Diet Plan for Teens: Dinner with the Lean Ground Turkey
When you want your teenage boy or girl to have a healthy life, it means you and other family members need to have it as well. It would be good if you have the following healthy menu for your boy or girl, together with all family with healthy menu as well.
Teenagers at the age of 14 to 17 often loved tacos very much. For an option, you could give them 2 to 3 ounces of lean ground turkey. Stuff it into wheat tortilla. Use 2 ounces of cheese with low fat property.
Add to a cup of brown rice and ¼ cup of black beans. Last, complete your delicious healthy tacos with 1 to 2 cups of broccoli, it would be better if you steam it.
There is another option for vegetarian. You could go with 1 to 2 cups of vegetables, it could consist of carrots, cabbage and snow peas. Add with 2 and a half ounces of tofu. Have a cup of buckwheat noodles as well as ginger.
Soy sauce with the low sodium property as well as sesame oil will go well for the seasoning.
5. The Best Snacks for Teen Diet
There is no prohibition to have snacks during the diet program. However, the snacks should be a healthy choice as well. It includes the following choices.
You could go with half until a cup of grapes, half ounces of almonds, around 5 cups of popcorns, a cup of milk (the non-fat one), leafy greens in 2 cups, as well as raisins in a half cup as the topping.
Complete it with half ounces of sunflower seeds as well as oil and vinegar and oil to make it more delicious. That is one of the best snack for teen diet.
6. Diet pills for teens
7. After stick to the meal plan of a healthy diet program, some people might choose to use the diet pills to see more of the diet result.
One diet pill for teenagers you should have is orlistat. This pill proved to have the anti obesity agent that made specifically for teens. A study has been done to test the effectiveness of this pill.
After a year of consuming this pill, 27 percent of teenagers, that were the subject of the test, had 5 percent of reduction regarding their weight. This is the most recommended diet pills for teens.
That’s an article about Some Practical Tips on Healthy Diets for Teens. I hope that this article can benefit all of us.