Teen Eating Styles

Your teen̵7;s eating style is as important now as it was when he was a growing toddler. As your teen matures, his nutritional needs increase. Unfortunately, many influences in a teen̵7;s life prevent him from following a healthful eating style. The number of obese children and teens in the United States continues to rise, according to the Centers for Disease Control and Prevention. Obesity can lead to problems for your teen later in life. You can take steps at home, though, to ensure that your teen has as healthy of an eating style as possible.

  1. Requirements

    • The U.S. Department of Agriculture lays out guidelines for families to follow for a well-balanced diet. Half of your teen̵7;s diet each day should be fruits and vegetables, averaging about 1 1/2 to 2 cups of fruits and 2 to 3 cups of vegetables each day. The other half of your teen̵7;s diet should be made up of grains and proteins, with an average of 5 to 8 ounces of grains and 5 to 6 1/2 ounces of protein each day. Half of the grains should be whole grains such as brown rice, wheat pasta or oatmeal. Your teen should add 3 cups of dairy to his diet each day. Finally, your teen should consume a small amount of oil each day. Fish, nuts, cooking oil and salad dressings are all sources of oil. All of the recommended amounts vary depending on your teen̵7;s sex, age and level of physical activity.

    Extra Needs

    • In addition to the guidelines outlined by the USDA, your teen̵7;s iron and calcium needs go up as she enters her teen years. Your teen̵7;s iron needs rise from 6 to 8 milligrams a day to 10 to 13. A lack of iron contributes to fatigue, pale skin, anemia, and a reduction in your teen̵7;s ability to fight infection, according to an informational booklet put together by private insurer HBF. Meats and seafood are good sources of iron, but you can also buy iron-fortified foods such as cereal, milk and bread. Calcium needs rise from 800 milligrams a day to 1,000 to 1,200 milligrams a day. Calcium helps make your teen̵7;s bones and teeth strong. Milk, cheese, and yogurt are good sources of calcium.

    Negative Influences

    • Your teen̵7;s lifestyle might prevent him from making healthy food choices. Convenience makes him more likely to grab fast food or an unhealthy snack loaded with sugar. Peer pressure, extracurricular activities or low self-esteem might also lead your teen to develop an eating disorder, according to the Mayo Clinic. If you suspect your teen has developed an eating disorder, talk to him and schedule a medical checkup.

    Help at Home

    • Encourage a healthier eating style for your teen at home by setting a good example and stocking up on healthy meals and snacks. Follow the type of diet you want your teen to follow by eating lots of fruits and vegetables and drinking plenty of water. KidsHealth suggests encouraging healthy eating by having regular family meals, avoiding battles over food, serving a variety of healthy food, and letting your teen help in grocery shopping and meal planning. Healthy food choices to have on hand include fruit, peanut butter, wheat bread, cheese and yogurt.

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