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Posted by on Jan 17, 2013 in Sports & Fitness | 0 comments

Healthy Diet Plan for Teen

Teenagers are smart enough to appreciate the benefits of a healthy diet, but they are also easily tempted by fast and tasty junk food.

Diet plans are plans devised for weight loss and eating healthy food. Healthy diet for teenagers will not be as restrictive as some weight loss diets for adults are. The teenage diet menu should always be individually adjusted and consist of favorite and many tolerable foods.

For example, we all know that broccoli is good, but if you hate broccoli, don’t force yourself to eat it. Choose such like but more

Healthy Diet Plan for Teen

Healthy Diet Plan for Teen

favorable, such as asparagus or spinach, or romaine lettuce salad.

A couple of times a week allow yourself a little treat in form of your favorite snack or ice cream or cake. Never go all at once on your favorite food, as you will be craving it probably the most. Gradual transformation will allow you to remain in peace with yourself and ensure great long-term success. And do not forget to consider your multivitamins and drink plenty of fresh water.

Here are specific examples of diet plan for teens.

Maintenance Diet

This diet is perfect for teenagers that do not have any problem regarding their weight. What they need here is to pay attention to their general nutrition. Most teens have poor eating routine but such practices are hidden by their tendency to stay slim. But if they adopt a healthy eating habit they will be prepared for a better adulthood.

It is vital then to consult the American food pyramid guidelines to possess a better knowledge about the proper dietary practices. For example take a 16-year old male by having an average height and weight, this male should consume 5 ounces of whole grain products, 4 cups of vegetables and 2 ½ cups of fruits every day and must limit his junk food calorie intake to 650 a day.

Weight Loss Diet

Obesity rates among teens tend to be higher; however, they have the chance to lose weight. The reason why teens eat more when compared with their adult counterpart happens because of their metabolism and still can lose weight. However, they have to make adjustments and they can begin by recording the food and drinks they consume for any period of several days. They will use this record later to compute their average daily calorie intake.

Their target is to minimize their calorie intake to 500 calories and they will have the ability to meet this goal through the elimination of simple carbohydrates such as desserts, sweets and sugary drinks. This will form the bulk of the 500 calorie deficit but when it doesn’t, you have to reduce your overall serving sizes as well. It’s also important to increase the proportion of protein inside your diet. You can replace servings of pasta or potatoes with servings of fish, meat or tofu. By doing this it can naturally lessen your appetite.

Eat A Snack

If you are at school, you may not be allowed to eat in class, but you probably can stash a healthy snack in your locker and eat it between classes. Fruit is best (but be sure to eat it on the same day you brought it.) Granola-type bars could be OK, but make sure they’re lower in sugar and don’t have the word “hydrogenated” within the ingredients. Hydrogenated products are heavily processed and therefore are terrible for your heart.

Healthy Diet Plan

Healthy Diet Plan

Snacks to stay away from include chips (even the ones that look healthy), cookies and chocolate bars. They pack a ton of calories but still leave you feeling hungry.

Eat Lunch

Make yourself a killer sandwich with whole-grain bread and lean meat for example chicken, turkey or tuna. (If you are having tuna, go with a mix which has very little mayonnaise.) Dress it with the vegetables you can find–lettuce, cucumbers, tomatoes, peppers, olives–and top it off with mustard or hummus. Another piece of fruit, some raisins or almonds, or a low-fat yogurt all make for an excellent dessert.

Drink Lots of Water

Staying hydrated is a huge part of a healthy diet, especially if you play sports. But even though you don’t, you’ll find that drinking water can keep you from feeling hungry. The body often mistakes hunger for thirst, if you stay hydrated, some of your food cravings may go away. Also, drinking water regularly helps you keep your metabolism healthy.

It is possible, though, to drink too much water. A good goal is to drink so you never feel thirsty. If you’re thirsty, you’re already dehydrated.

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