Food Chart For Teenagers

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sumitaThomas's picture



Teens eating healthyGood nutrition is very important during the teens that is marked by rapid growth and development.  A well planned food chart for teenagers is a must during this vital period. Peer pressure can lead to making bad eating choices that can have consequences even in the future. Knowledge about nutrition must be provided to the teenagers so that the importance of better food habits is understood.


 


This is important because obesity is not only a challenge for adults, it is also rapidly becoming a cause of heart disease and hypertension in teens too. A food chart which is an effective tool to bring about healthy changes in the body is discussed below.


 


 


 


 


 


 


Tips To Plan A Balanced Diet For Teenagers



















Foods Allowed


Allowed In Moderation


Foods Not Allowed


CEREALS


 


 


All whole cereals like brown rice, whole wheat and millets,


Refined flour products like biscuits and breads.


 


FRUITS


 


 


All fresh fruits are allowed


100 % fruit juices


Processed and sugary fruit based beverages.


VEGETABLES


 


 


All are allowed steamed, baked, grilled or raw.


Shallow fried vegetable patties.


Potato french fries


Soups and salads


 


 


FATS


 


 


PUFA rich oils like sunflower, safflower and rice bran.


Ghee and butter


Hydrogenated vegetable oils (Dalda or margarine) as they are rich in trans fats which are very harmful for the heart.


MUFA rich oils like olive and groundnut


Full fat cheese


 


Skim cheese and spreads


Heavy cream


 


MEAT


 


 


Lean meat like chicken, turkey and fish


Red meat like beef and mutton


Sausages and salami which are highly processed and contain dangerous preservatives.


Eggs boiled or scrambled.


 


 


SWEETS


 


 


All sweets like steam puddings, fruit rolls and bakes are allowed.


Doughnuts, cream cookies, refined flour cakes and puddings.


All sweets made in trans fat rich oils.


 


It is now evident that teenagers should be taught to make wise choices as far as their diet is concerned. So a very restricted food chart is not recommended for them. As long as they eat wholesome and non processed food and exercise in plenty, a little indulgence is acceptable. But not too much of junk food please! 


 


Image Credit lisv3tt3.wordpress.com


 


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2 Comments

Anonymous's picture
French fries are the favorites of teenagers unconditionally. You will break their heart with this chart.
sumitaThomas's picture
Ha ha! moderation is the key. This food chart will help teens make better choices.If plenty of fresh fruits and vegetables are taken, a little indulgence is always ok.