Diet Plan For Teenager Ages 14 to 16

by Jaswanth D

According to the Dietary Guidelines for Americans from 2010, the primary source of calories in an adolescent’s diet should come from sugary sweets such as cake, cookies, and other sweet baked goods. However, adolescents who are still developing and should be between the ages of 14 and 16 should consume a diet that is more well-rounded in order to receive all of the nutrients they need for optimal health. If you want to support healthy growth and development at a typical rate, following a Diet Plan For Teenager that is particularly tailored for this age group might be helpful in meal planning.

The Fundamentals for Your Young Adult

The recommended daily calorie intake for adolescents aged 14 to 16 years old may range anywhere from 1,600 to 3,200 calories, depending on the teen’s gender and level of physical activity. Your teen’s calorie requirements may be determined with the advice of their physician. According to these calorie estimates, teenagers in this age bracket need 5 to 10 ounces of grains — with at least half of them being whole grains — 2 to 4 cups of veggies, 1 1/2 to 2 1/2 cups of fruit, 3 cups of dairy, and 5 to 7 ounces of protein each and every day.

Getting the Day Off on the Right Foot

A healthy weight is easier to maintain with breakfast, and it may also boost academic performance. A healthy breakfast for a teen may consist of one to two ounces of ready-to-eat cereal made with whole grains, accompanied with one cup of nonfat milk and one cup of watermelon. Another option is a fruit smoothie, which can be prepared by blending together a half cup of strawberries, a half cup of blueberries, and one container of low-fat Greek yogurt. This mixture is then served with a whole-wheat bagel that is one to two ounces in size. Calcium, which is essential for the development of healthy bones, may be found in plentiful supply in dairy products like milk and yogurt. According to the Dietary Guidelines for Americans 2010, there is a possibility of calcium deficiency in adolescent females.

Maintain Your Energy Level by Eating a Well-Rounded Lunch

A peanut butter and banana sandwich prepared with two to three tablespoons of peanut butter, one banana, and one piece of whole-wheat bread would provide a healthy and delicious option for lunch. This meal may be finished off with one cup of fat-free yogurt and one to two cups of sliced vegetables such as carrots, celery, and peppers dressed with low-fat salad dressing. One more nutritious alternative is one or two cups of mixed salad greens dressed with low-fat balsamic dressing and topped with one or two ounces of diced chicken breast, half an ounce of walnuts, and one half a cup of grapes that have been thinly sliced. Finish off this meal with one and a half ounces of reduced-fat cheddar cheese, five crackers made from whole grains, and a small apple.

Dinner that is Good for Everyone’s Health

If you want your adolescent to make healthy meal choices, the best way to encourage this behavior is to demonstrate it yourself by eating supper with them. Tacos cooked with 2 to 3 ounces of lean ground turkey, wrapped into a whole-wheat tortilla with 2 ounces of low-fat cheese, 1/2 to 1 cup of brown rice, 1/4 cup of black beans, and 1 to 2 cups of steamed broccoli may be enjoyed by adolescents aged 14 to 16 years old. Make a meatless stir-fry for vegetarians by combining one to two cups of mixed vegetables, such as Chinese cabbage, carrots, and snow peas, with two to three ounces of firm tofu and lightly sautéing the mixture with one half to one cup of buckwheat noodles, ginger, sesame oil, and low-sodium soy sauce. The dish should serve one to two people.

Healthy Snacks are Necessary for Growing Teens

Snacks help satiate the appetite of adolescents and fill them with energy. A half cup to one cup of grapes with half an ounce of almonds, three to six cups of popcorn with one cup of nonfat milk, or two cups of leafy greens topped with half a cup of raisins, half an ounce of sunflower seeds, vinegar, and oil are examples of snacks that are appropriate for teenagers.

What to Avoid Consuming

The use of calories-containing foods that are heavy in fat, sugar, and salt, but give no other nutritional benefit, should be restricted or avoided entirely from your teen’s diet. This category encompasses a wide variety of items, including soda, candy, cake, cookies, chips, doughnuts, ice cream, and fast food.

Read more: Click

Related Posts

Leave a Comment