7 ways you can make your teen eat healthy

Worried about your teen kid's health? Here are tips and a diet plan by nutritionist Ekta Tandon.

By: Ekta Tandon | | Updated: March 20, 2015 5:43 pm

Teens need lots of calories and good nutrients, particularly calcium and iron which are important for all the growth and development happening at this stage of life. Also Read - It was popularised in the 1960s with the release of Letraset sheets containing Lorem Ipsum passages

Calorie requirements for teens vary just like they do for adults, but on an average, a teenage girl needs between 1,800 to 2,100 calories a day, while boys need between 2,200 to 2,700 calories daily. That sounds like a lot, but remember that teens are growing and their bodies need a lot of fuel to support healthy growth and to get them through their crazy schedules. (Read: Eat and lose weight: 10 food items for weight loss!) Also Read - Reach for these comfort foods to stay healthy this spring

But these calories need to come from healthy food and not junk. There is probably no teenager who eats healthy all the time. But a few food choices can make a huge difference. Here are some guidelines by Ekta Tandon, a senior nutritionist counsellor with Fitness First chain of gyms, to help parents make their teenage kids eat healthy.
Also Read - Are antibiotics safe for teenagers - What to expect?

Encourage them to always eat breakfast as it works like fuel for the body and gives energy to get going for the day.
Whole grain breads, cereals like oatmeal, brown rice, whole wheat pasta are very helpful in providing complex carbohydrates.
Adding two serving of fruits in the diet is very important. Fruits help in providing the necessary phytonutrients and other antioxidants.
Calcium is an essential mineral in a teenage diet as it promotes growth and other vital functions. About two servings of milk and related products are recommended.
Animal foods such as fish, chicken, eggs and meat are an essential part of a healthy diet for teens. Fish provides the much-needed omega 3 fatty acids.
Make sure there are plenty of healthy snacks in the house for the after-college munchies. If your child is home alone after school, make a list of suggested healthy snacks and stick it on the fridge.
Eat supper together as a family as often as possible. Yes, this is difficult when everyone’s schedule is crazy, but research has shown that teens who eat with their families tend to have healthier diets when they’re older. (Read: How do I gain weight while living in a hostel?)

Teenagers fail to realise the importance of a healthy diet and that fast foods are a faster way to gain any kind of disorders in the system. The key is not to nag a child or teen because they will just end up rebelling, sneaking junk food or doing other things to sabotage their health. Encourage healthy eating at home by talking with your kids about the healthy choices available at school or in the fast food restaurants. The knowledge of a healthy diet is essential to make teenagers aware about what to eat to keep themselves healthy. Here is a sample diet plan for teenagers.

Meal	Menu	Quantity
Breakfast	Oat flakes with milk (add fruits and nuts)/Vegetable vermicelli/Egg sandwich/Paneer stuffed roti/Missi roti	1 Bowl 1 Bowl 1-2
Mid morning	Fruits salad/Fresh fruit juice/Lemonade/Buttermilk	1 Glass each
Lunch	Chapatis (Add chana atta + oats) + Green vegetable + dal /chicken + salad /Vegetable pulao + curd /pav bhaji	2 1 Bowl
Evening	Chicken tikki sandwich with vegetables/Sprouts mixed in aloo chat/Sweet potato chat/Dhokla/Vegetable wheat noodles	1 Bowl
Dinner	Soup, Chapatis (Add chana atta + oats) + Green vegetable + dal/chicken + salad/chicken pasta with salad	1 Bowl 1-2 1 Bowl

Ekta Tandon is a senior nutritionist counsellor with Fitness First chain of gyms. She has over eight years of experience in consultation and planning nutritional programmes for various age groups and requirements. She holds a post graduate diploma in Dietetics and Public Health & Nutrition. She specialises in providing nutritional guidance for athletes, therapeutic diets for various diseases and has conducted workshops in schools and corporate offices.

For more articles on diet check out our Fitness Section and for videos check out our YouTube Channel. Don’t miss out on the latest updates. Follow us on Facebook, Twitter and Google Plus.

Published : November 25, 2013 10:41 am | Updated:March 20, 2015 5:43 pm

Priyanka Chopra wins the sexy legs poll!

Eat before your workout, lose more weight!

About The health Site

Useful Links