Diet for Teenagers
Young adults or teenagers are active people and they need the best nutrition they can get to have a strong and sharp mind. They are at the stage in their lives where food intake is a make or break situation.
But it is a reality that these young people are more prone to dire effects of unhealthy eating habits. Food from fastfood joints, junk foods, candies, chocolates, soda and alcohol have become the staple diet of youngsters that the only time they get real nourishment are during weekend dinner get-togethers. And because these get-togethers are so few and far in-between, you get the real picture of the dietary state of the nation’s hope for the future.
Teenagers need a calorie-controlled diet to help them get the best from all the major food groups without packing in the flabs. We wouldn’t want our children or teeners to grow obese. We want them fit and strong, not fat and laggardly.
A diet of 2,100 calories is needed for these active young people. For optimum nutrition, micronutrients and dietary fiber, a typical 1-day calorie-controlled diet can be achieved using foods from the major food groups. Readily-available in the household, the diet meals can be easily prepared.
For a 478-calorie breakfast, veggie egg scramble and English muffin is a delicious and nutritious treat. Sautee the sliced half-red bell pepper and large tomato in 1 teaspoon of olive oil. Add 2 medium-size and lightly-beaten eggs. Enjoy the egg scramble with an English muffin topped with 2 teaspoon of any fruit spread.
During lunch-time, apple and tuna salad can be served. Mix the flakes of a 3-ounce canned tuna with a chopped red apple, 2 sliced rib celery, 2 cups lettuce leaves and 1 whole wheat pita. Blend in 1 tablespoon of low-fat mayo and 1 tablespoon of low-fat yogurt. Top with 4 chopped walnuts. This meal packs in 440 calories.
A home-made hamburger and salad (610 calories) is great for dinner time. Mix 5 ounces of very lean ground beef with a small grated carrot, finely chopped half onion, a beaten egg and a tablespoon of ketchup to form the patty. You can chill it for 1 hour if you have time and then broil or barbecue it. If not, you can fry it in 1 teaspoon of olive oil. Serve with salad (2 cups shredded lettuce and half cup of sliced cucumber) and 8 ounces of baked potato topped with 1 tablespoon of sour cream.
For snacks in between meals, you can give your teenager 6 ounces of yogurt
drink (150 calories), or 1 ounce of dry-roasted soy nuts and an apple (180
calories), or a chocolate protein shake (195 calories). To make the shake,
blend a scoop or an ounce of any chocolate powder with ¾ cup of
skimmed or fat-free milk. Add 1 teaspoon of sugar and 4 ice cubes.