This is your guide to a healthy teenage diet plan!
What is a healthy diet plan
1?
Well, it is the knowledge and understanding of different types of fresh fruit, pulses, legumes, lean meats, dairy food, and vegetables, including inadequate proportions with an equal time gap between the meals.
Macronutrients2 are consumed in appropriate proportions and adequate amounts of hydration to quench the bodyโs physiological needs.
A healthy diet benefits normal growth, development, metabolism, and physiological functions.
A diet can be either plant-based or animal-based. A plant-based diet includes dark green leafy vegetables, pulses, legumes, nuts, dairy products. But a plant-based diet cannot provide an adequate amount of proteins.
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
- Jansen, G. Richard, Patricia A. Kendall, and Coerene M. Jansen.ย Diet evaluation: a guide to planning a healthy diet. Academic Press, 2013. โฉ๏ธ
- Carreiro, Alicia L., et al. โThe macronutrients, appetite, and energy intake.โย Annual review of nutritionย 36 (2016): 73-103. โฉ๏ธ
Last Updated on by NamitaSoren
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren
Choose between a plant or animal-based diet.
An animal-based diet includes lean meat, eggs, chicken, fish, and other poultry products. This diet is very rich in proteins, but red meat can cause many diseases like atherosclerosis; this means the deposition of fat molecules on the inner lining of the veins, which can cause many cardiac diseases.
Non-communicable diseases such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are the leading causes of death and disability. This can be reduced by lifestyle modification.
An increase in consumption of healthy food and a decrease in consumption of unhealthy food is the basis of any diet.
Several diets are based on this principle:
1] Mediterranean diet
This diet comprises dark green vegetables, almonds, walnut, pistachios, fresh fruits, and whole-grain.
This diet is commonly observed in coastal countries like Spain, Greece, and Italy. Olive oil is a main component of food there, and it is a monounsaturated fat containing alpha-linoleic acid.
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Choose between a plant or animal-based diet.
An animal-based diet includes lean meat, eggs, chicken, fish, and other poultry products. This diet is very rich in proteins, but red meat can cause many diseases like atherosclerosis; this means the deposition of fat molecules on the inner lining of the veins, which can cause many cardiac diseases.
Non-communicable diseases such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are the leading causes of death and disability. This can be reduced by lifestyle modification.
An increase in consumption of healthy food and a decrease in consumption of unhealthy food is the basis of any diet.
Several diets are based on this principle:
1] Mediterranean diet
This diet comprises dark green vegetables, almonds, walnut, pistachios, fresh fruits, and whole-grain.
This diet is commonly observed in coastal countries like Spain, Greece, and Italy. Olive oil is a main component of food there, and it is a monounsaturated fat containing alpha-linoleic acid.
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Choose between a plant or animal-based diet.
An animal-based diet includes lean meat, eggs, chicken, fish, and other poultry products. This diet is very rich in proteins, but red meat can cause many diseases like atherosclerosis; this means the deposition of fat molecules on the inner lining of the veins, which can cause many cardiac diseases.
Non-communicable diseases such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are the leading causes of death and disability. This can be reduced by lifestyle modification.
An increase in consumption of healthy food and a decrease in consumption of unhealthy food is the basis of any diet.
Several diets are based on this principle:
1] Mediterranean diet
This diet comprises dark green vegetables, almonds, walnut, pistachios, fresh fruits, and whole-grain.
This diet is commonly observed in coastal countries like Spain, Greece, and Italy. Olive oil is a main component of food there, and it is a monounsaturated fat containing alpha-linoleic acid.
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Choose between a plant or animal-based diet.
An animal-based diet includes lean meat, eggs, chicken, fish, and other poultry products. This diet is very rich in proteins, but red meat can cause many diseases like atherosclerosis; this means the deposition of fat molecules on the inner lining of the veins, which can cause many cardiac diseases.
Non-communicable diseases such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are the leading causes of death and disability. This can be reduced by lifestyle modification.
An increase in consumption of healthy food and a decrease in consumption of unhealthy food is the basis of any diet.
Several diets are based on this principle:
1] Mediterranean diet
This diet comprises dark green vegetables, almonds, walnut, pistachios, fresh fruits, and whole-grain.
This diet is commonly observed in coastal countries like Spain, Greece, and Italy. Olive oil is a main component of food there, and it is a monounsaturated fat containing alpha-linoleic acid.
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Choose between a plant or animal-based diet.
An animal-based diet includes lean meat, eggs, chicken, fish, and other poultry products. This diet is very rich in proteins, but red meat can cause many diseases like atherosclerosis; this means the deposition of fat molecules on the inner lining of the veins, which can cause many cardiac diseases.
Non-communicable diseases such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are the leading causes of death and disability. This can be reduced by lifestyle modification.
An increase in consumption of healthy food and a decrease in consumption of unhealthy food is the basis of any diet.
Several diets are based on this principle:
1] Mediterranean diet
This diet comprises dark green vegetables, almonds, walnut, pistachios, fresh fruits, and whole-grain.
This diet is commonly observed in coastal countries like Spain, Greece, and Italy. Olive oil is a main component of food there, and it is a monounsaturated fat containing alpha-linoleic acid.
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Choose between a plant or animal-based diet.
An animal-based diet includes lean meat, eggs, chicken, fish, and other poultry products. This diet is very rich in proteins, but red meat can cause many diseases like atherosclerosis; this means the deposition of fat molecules on the inner lining of the veins, which can cause many cardiac diseases.
Non-communicable diseases such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are the leading causes of death and disability. This can be reduced by lifestyle modification.
An increase in consumption of healthy food and a decrease in consumption of unhealthy food is the basis of any diet.
Several diets are based on this principle:
1] Mediterranean diet
This diet comprises dark green vegetables, almonds, walnut, pistachios, fresh fruits, and whole-grain.
This diet is commonly observed in coastal countries like Spain, Greece, and Italy. Olive oil is a main component of food there, and it is a monounsaturated fat containing alpha-linoleic acid.
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Choose between a plant or animal-based diet.
An animal-based diet includes lean meat, eggs, chicken, fish, and other poultry products. This diet is very rich in proteins, but red meat can cause many diseases like atherosclerosis; this means the deposition of fat molecules on the inner lining of the veins, which can cause many cardiac diseases.
Non-communicable diseases such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are the leading causes of death and disability. This can be reduced by lifestyle modification.
An increase in consumption of healthy food and a decrease in consumption of unhealthy food is the basis of any diet.
Several diets are based on this principle:
1] Mediterranean diet
This diet comprises dark green vegetables, almonds, walnut, pistachios, fresh fruits, and whole-grain.
This diet is commonly observed in coastal countries like Spain, Greece, and Italy. Olive oil is a main component of food there, and it is a monounsaturated fat containing alpha-linoleic acid.
2] Keto diet
Ketosis means an increase in the levels of ketones. Low carbohydrates, moderate protein, and a very high intake of fats define this diet. In this diet, carbohydrates are replaced with fats which brings the body into ketosis.
This technique efficiently burns the fat along with energy expenditure. Blood sugar and insulin levels are lowered.
3] Intermittent fasting
Consumption of meals with a period that lasts between 8-10 hours is known as Intermittent Fasting. Intermittent fasting is proven to reduce insulin levels in the body effectively.
This also promotes weight loss effectively. Eating a meal at 8 am and then eating at 8 pm is an example of intermittent fasting.
REMINDERS!
Every teenager should keep a few things in mind during their meal planning. Meal planning can help you with grocery shopping and cooking in adequate portions. In this way, you can choose your healthy meals.
- Eat breakfast
Always remember to eat breakfast like a king. This gives a sense of fulfillment to the stomach. Teens who consume a healthy breakfast tend to eat less throughout the day.
Make sure that you avoid skipping breakfast; look for breakfast cereals that have less sugar content and more fiber as fiber moves slowly through the digestive tract.
- Healthy eating habits
To lose a few pounds, healthy eating habits must be developed. Since the body of a teenager is still undergoing a lot of physical and emotional changes, eating habits can play a major role in it.
Teens with good eating habits generally have a happy mood since their nutritional needs are completed.
- Healthy foods
Keep a count of daily calories consumed. Set a limit for eating total calories daily; try to eat 10% less of total calories.
Avoid eating sugary drinks, fast food, and fried foods. Try replacing your sugary drinks with a fruit smoothie, orange juice, or low-fat milk products.
- Avoid restricting food groups.
Do not follow such diets that ask you to restrict certain food groups. As you are at a growing age, healthy foods need to be consumed.
Although by following this, a few pounds might be shed. But in the long run, you may be deprived of key nutrients that boost the immune system.
- Avoid intake of diet pills.
Any supplements that claim to be substituted for a healthy meal should be avoided. This will only make you sneak potato chips candy bars that are high-fat foods.
Diet pills can at times act like laxatives and cause abnormal weight reduction.
- Healthy weight
This means having appropriate body weight according to the height; this is calculated with the help of body mass index. An ideal BMI ranges between 18.4 to 24.9.
You also need to have an adequate intake of healthy fats and carbohydrates as these maintain the energy levels in the body.
Teen Girls VS Teen Boys
The nutritional needs of each of them are different as their body undergo different body changes. Here is a brief difference between them;
Teen Girls
1] More iron intake is necessary. As most girls experience menstruation during this age, there might be excessive blood loss as the body isnโt yet adapted to this change. There is a marked decrease in the red blood cells. Iron-fortified cereals can be included in the diet.
2] Saturated fats should be consumed over unsaturated fats. They help in the development of the brain and the nervous system
3] Calcium is important as it builds strong bones. Teenage girls need more calcium to prevent future degenerative diseases of the bones.
Vitamin d helps in more absorption of calcium ions in bones. Milk is recommended, but sometimes teens do not like to drink milk; hence low-fat chocolate milk can be consumed.
4] Food groups that assist in increasing estrogen can also be introduced. Food choices like flax seeds, dried fruit, and soybean.
Teen Boys
1] Calcium is equally important in boys. Supplements of Vitamin D can be consumed as these help in more calcium absorption.
2] Protein intake is a must because boys develop lean body mass. Food choices like lean meat [ beef, lamb, pork], low-fat dairy products like low-fat milk, low-fat cheese.
3] Important vitamins are necessary for metabolic and brain functions. Eating food like steamed broccoli, cauliflower, spinach, and all the dark green vegetables.
4] Food that increases testosterone can be consumed. They are fatty fish, avocados, eggs, ginger, and pomegranates.
Important Nutrients
Always while meal planning, these micronutrients should be kept in mind:
โ Vitamin B; thiamin, riboflavin, niacin. These are involved in the energy production pathway.
-Iron; helps in transportation and utilizes oxygen. It is important for athletic teenagers.
-Vitamin C; is a potent anti-oxidant.ย
-MCT; Medium-chain triglycerides increase energy levels, increase fat metabolism and decrease body fat levels.
-Water; choose to drink water over sugary drinks, sports drinks, or energy drinks. Drink water to curb your food cravings. Drinking flavored drinks can result in weight gain. Drinking water can also help lose weight.
-Vitamin B12; is synthesized by certain bacteria, fungi, and algae. Lacto-Ovo-Veg dairy and eggs are a source of B12.
Healthy Teenage Diet Planning
Letโs dive into diet planning. It is a step towards a healthier lifestyle!
Always maintain a food journal with all the necessary information like calorie intake, weight, and diet plan for the week or month.
The meals can be divided into three or at least five servings. Writing down this can help in shopping for the ingredients.
Teenagers have high energy requirements, so they need at least five servings of the meal.
Below you have been provided with 7 different meals for 7 days.
BREAKFAST
The most important meal of the day is known as breakfast. Having breakfast early in the morning can boost your energy levels and attentiveness.
1] Scrambled eggs
2] Breakfast cereal
3]A pot of low-fat yogurt
4] Avocado toast
5] Carrot with guacamole
6] Oats
7] Chia pudding
Mid-day snacks
What is a mid-day snack? It is a light snack consumed between two meals. Having a mid-day snack avoids eating more calories during lunch.
Here are a few snacks that you can include in your diet plan.
1] 1 medium-size banana with peanut butter
2] Sweet potato hummus
3] Hard-boiled eggs
4] Fruit smoothie
5] Dried fruit and nuts
6] Greek yogurt
7] Apple slices with peanut butter
Healthy lunch
Lunch should always be lighter than breakfast, as it is eaten in the middle of the day. A heavy lunch can cause drowsiness and lethargy.
A healthy lunch might include:
1] Chicken breast with whole wheat bread
2] Cooked stew with mixed greens
3] Roasted cauliflower tacos
4] Salmon Nicoise salad
5] Turkey sandwich
6] Whole wheat toast with a vegetable omelet
7] Chicken burrito bowl
Afternoon snack
This is important as the stomach needs to have a feeling of fulfillment.
1] Green tea
2] Fruit juice
3] Digestive biscuits
4] Kale chips
5] Low fat cottage cheese
6] Granola bars
7] Berries
Dinner Ideas
Dinner should be every light as the body does not undergo any activity. Hence a meal that is easy to digest is to be consumed. A heavy dinner can cause weight gain.
1] Garlic chicken stir fry
2] Brown rice
3] Italian sausage with sliced cucumbers
4] Vegetable loaded frittatas
5] One-pot soups
6] Brown rice pasta with whole grain bread
7] Butter baked salmon with asparagus
Eating disorders
The consumption of improper food choices can cause Co-morbid diseases.
1] Blood pressure- It is caused to due increased intake of salt or food products containing more salt. Eating red meat can also cause increased blood pressure. An increase in blood pressure is known as hypertension.
2] Heart disease- Eating unsaturated fats causes thickening of the arteries to present around the heart, resulting in cardiac arrest, acute myocardial infarction, and ventricular failure.
3] Anorexia nervosa- This is commonly seen in girls who have just entered adolescence. They are extra conscious about what they eat. This eating disorder makes the person keep their body weight below the desired BMI values.
In this eating disorder, the person may not feel the urge to consume food. They have an issue with their body image. After eating food, they might use laxatives to vomit out, fear that they might gain weight.
4] Bulimia nervosa โ The person experiences guilt pleasure in eating junk food; they tend to vomit it out. This eating disorder can last for a week to many months.
Kindly consult a certified doctor if you are experiencing anything from the above-mentioned eating disorders.
To all the beautiful girls and handsome boys out there, remember to learn to embrace your body the way it is. To be healthy and look healthy, you need to be healthy and live healthily. Do not let societal norms decide your health and lifestyle.
It is a duty to keep our bodies in good health. And as it is said, โEat your breakfast like a king, your lunch like a little prince, and dinner like a beggar.โ remember this while planning your diet.
Diet is always long-term and never short-term. While following the diet plan, discipline is a must. Health and fitness will always have a positive impact on your body and mind.
Self-discipline is a very difficult task controlling your cravings, and thought is critical. Accomplishment and goals are brought together by discipline.
Always think positively, exercise daily, eat healthy, work hard, and stay strong. And keep in mind that you always have two options; what you want now and what you want the most!
Junk food satisfies your hunger for the moment, but making healthy food choices can always make your life better. Your desire to change must be greater than your desire to stay the same.
Follow your diet and remember that persistence is the key to success. Follow healthy eating habits and discipline as it paves the way to a successful diet.
So what are you waiting for? Get started with planning your diet chart!
Last Updated on by NamitaSoren