Diet Plan For healthy and unhealthy Teenagers to lose weight fast
A good number of people only bother about what they eat when they become grownups or adults. In the adolescent stage of their lives, the rule was basically “Jump at everything!” This is the normal trend for most people, and when they grow old, they tend to have some health issues to contend with.
How about if you put your teens under some kind of diet plan that will not cause them as much pain in the future? How about if you put you’re teens through some diet regime that will enable them to develop healthy eating habits for the future? It’s just what you are about to find out now. This post is going to be helping you discover how you can secure your health as a teen or the health of your teens.
The teen stage can also be regarded as the adolescence stage. The highest consumption of junk foods has been attributed to this stage in every individual. It is a stage of life that is also associated with a lot of changes. This is why the idea of developing a food plan for teens cannot be taken for granted. As they grow from kids to adults, they require all the essential nutrients that is going to be best for a proper transition.
At this stage, they are not expected to engage themselves in meals that will provide them with anything less than 1200 calorie. If they do that it will be detrimental to the transition process. On the other hand, teenagers love to get a bite of anything that comes their way, especially when it contains some form of sweeteners, and getting involved in such diet types can ruin it for you.
It is proper to note that teens can have a healthy food plan, and this portion of this post will be telling you how you can achieve that.
The Focus Should Be More Healthy Foods
Teenagers are so fond of consuming junk foods. If you didn’t know any better, you would think it is part of their DNA. They seem to have a lot of cravings for things like chips, cookies, soda, sweets, pizza, and burgers. Just in case you didn’t know, It’s what is responsible for the high number of persons who are obese today. It is also the major cause of overweight.
Hence, what should a healthy food look like? Preparing a balanced diet for teens shouldn’t really be any big deal. Making sure it contains a reasonable amount of protein, carbohydrates, and healthy fats are just good enough. The next section of this article will be taking a deeper dive as to what kind of food plan will actually be of great benefit to any teen.
Outlining Some Healthy Foods
People only know fruits and vegetables as what can help them in actualizing their weight loss dreams. What they fail to understand is that it is the richest source of nutrients such as vitamins, healthy fats, and minerals that help in making sure body cells are functioning at their best.
If you have been looking for a list of healthy foods that can be used for teens, you have it outlined underneath.
- Food that is rich in calcium – cheese, milk, yogurt, tofu, soya beans, and nuts.
- Food rich in vitamin D – oily fishes, breakfast cereals and margarine
- Food rich in Protein (natural) – fish, pulses, red meat, green vegetables, and cereals
- Folate-rich foods – green vegetables, brown rice, bread and fortified breakfast cereals
- Food rich in vitamin C – grapefruit, oranges, potatoes, tomatoes lemons
Daily Calorie Requirements for Teenagers
It is a bit difficult to put forward a single requirement for all teens because their calorie requirements are based on various factors like age, sex, and level of activity.
Teens are regarded as a very active set of individuals. Hence, their calorie level is expected to range between 1600 and 2600. The more active a teen is, the more calories he or she is going to be requiring.
Let’s take a closer look at how activity level of each gender type is related to their calorie level.
- Teenage Girls (1600 – 2400 calorie)
Overweight and obesity have become the most common thing among adolescents today. This has led so many to ask if there will be any remedy to this growing problem. The answer to that question lies in the choice of food you decide to give your teen as well as their level of physical activity.
The teenage girls are more concerned about their weight. This is why they result to measures like skipping meals or starving themselves just to see that they fit in with those who are most accepted in the society. The daily calorie consumption for teenage girls should be between 1600 calories for those who are less active, and 2400 calories for those who have a very active lifestyle.
Diet Plan for Teenage Girls That Have a Sedentary Lifestyle
Remember, the calorie intake for this set of persons should be around 1600. In this section of the post, you will be discovering how you can achieve this on a daily basis. This diet regime is going to be most useful to girls who want to maintain a constant weight.
You can achieve the 1600-calorie mark if you divide the daily intake into 3 meals and 2 snacks. Below is how it will look like.
- Breakfast – one hardboiled egg, wholemeal toast (2 slices), one glass of orange juice (small glass), 15 grapes.
- Morning snack – yogurt (low-fat) 1 cup, kiwifruits (chopped) 1 cup
- Lunch – Chicken sandwich, roasted chicken (3 slices), tomatoes slices, lettuce, and mustard. A glass of skim milk.
- Afternoon snack – one apple and two teaspoons of butter.
- Dinner –cooked brown rice 1 cup, steamed vegetables topped with a spoon of butter 1 cup, grilled fish or shrimps and fruit punch 1 cup
Diet Plan for Teenage Girls That Have an Active Lifestyle
- Breakfast – banana smoothie (1 ripe banana), skim milk 1 cup, a teaspoon of peanut butter.
- Morning Snack – 2 tablespoons of humus with 10 whole grain crackers
- Lunch – cooked brown rice (1 cup), grilled fish (85grams), potato and boiled spinach and fresh berries 1 cup
- Evening Snack – a slice of wheat bread, fat-free cheese (28g), skim milk 1 cup
- Dinner – Pasta salad prepared with whole-wheat pasta 1 cup, 1/2 cup of chicken cubes, one quarter cup cheese, tomato and bell pepper. One orange.
Diet Plan for Teenage Boys That Have a Sedentary Lifestyle
The calorie intake for boys with a lifestyle that is not too active is expected to be around 1800. This category of boys don’t seem to be so much involved in exercises or even sports. This is what their diet regime should look like
- Breakfast – whole grain toast (2 slices), tablespoons of butter (2), 2 hardboiled eggs, 1/2 cup melon, orange juice (170ml)
- Mid-Morning Snack – low-fat yogurt 1 cup and 1/2 cup of fresh berries
- Lunch –cooked brown rice 1 cup, roasted chicken breast, and salad made with carrots, lettuce, olives, onions, and tomatoes.
- Evening snack – half cup of dried fruits and mixed nuts.
- Dinner – roasted chicken breast (115g), half cup of broccoli, baked sweet potato (1) with teaspoon of butter (1)
Diet Plan for Teenage Boys That Have an Active Lifestyle
- Breakfast – one and a half cup of oatmeal, almonds (1/4th cup), sliced kiwi fruits (half cup), skim milk (230ml) and coffee 1 cup.
- Mid-morning snack – whole-wheat crackers that are nonfat (10), low-fat cheese (30g)
- Lunch – cooked brown rice (1 cup), baked fish (115g), cooked cauliflower (half cup), lettuce salad 1 cup and 2 small cookies that are fat-free.
- Evening Snack – 230g of low-fat yogurt with one tablespoon of flaxseed that has been ground, one plum.
- Dinner – baked chicken breast (140g), mashed potatoes (3/4th cup), and steamed broccoli 1 cup.
There are basically no side effects when having your teens observe a diet of this nature. As long as you are following all the guidelines that have been mentioned above, then your teen is just on his or her way to a very healthy lifestyle.
Conclusion and Recommendation
In conclusion, teens can be regarded as the highest consumer of junk foods. Nevertheless, you can get them to live a very healthy life by taking them through a food plan as the one that has been treated above. This is very necessary for the growth of any teen if you do not want them to deal with disorders like obesity or overweight in the future. When a teen ends up making the food plan that has been described above his or her lifestyle, they are not only protecting themselves today, but they are also protecting their tomorrow.