For the fourth time today, you've seen
your teenager standing searchingly in front of your open refrigerator. And
now you've just finished dinner.
What gives?
Teenaged kids often seem insatiable. Why? They require many more calories
than the child they were several years ago. Teenagers are growing and have
to provide fuel for that development. Active teens need even more energy
sources.
Teens, whether female or male, also have an especially high need for calcium
and should consume three servings of milk, yogurt, natural cheeses, soy-beverages
with calcium, tofu with calcium sulfate, dark-green leafy vegetables, or
foods with added calcium, such as breakfast cereals, fruit juices, soups
or puddings.
Teen girls need about 2,200 calories, while teen boys should consume about
2,800 per day. All those calories translate to 9 to 11 servings from the
grains group (bread, cereal, rice and pasta), 4 to 5 servings of vegetables,
3 to 4 of fruit, 3 servings of milk, yogurt and cheese and 2 or 3 servings
from the meat and beans group.
Meeting their calorie requirements is only one problem of feeding a teen.
On-the-go kids are often eating fast foods with high fat and salt content.
Certainly older teens are not eating at home as much as when they were children.
No longer do you as parent control what goes into their bodies.
Educate
your teens about making good choices about foods. To be the best athlete
or debater, actor or student, they need to give themselves quality fuel.
Talk about the number of servings their bodies need for each food group.
Show them the fat and salt content of comparable foods below and help them
choose and balance over a period of several days. Try to encourage a diverse
diet and see if they'll experiment with new foods.
Ultimately the teen years are a time when kids began to make choices for
themselves. Education, your good example, and a kitchen-full of healthful
alternatives will point your teen in the right direction.
Education for Teens-Lower Fat Alternatives
Grams of saturated fat-comparisons
1 oz. portion of low-fat cheddar cheese versus regular cheddar
cheese
1.2 vs 6.0
3 oz. cooked extra lean group beef (low in saturated fat) versus
regular ground beef
5.3 vs 7.2
1 cup low-fat (1%) milk (low in saturated fat) versus whole
milk
1.6 vs. 5.1
1 medium bagel versus 1 medium croissant
0.1 vs 6.6
½ cup frozen yogurt (low in saturated fat) versus regular ice
cream
2.5 vs. 4.5
Soft margarine (low in saturated fat) versus butter
0.7 vs. 2.4
Shopping List For People With Teens
Carrot sticks, celery sticks, green pepper
strips, plum tomatoes -- instead of potato chips and buttered popcorn.
Hard boiled eggs, lean meats, skinless chicken, beans, peas or lentiles
-- instead of fast food burgers.
Lower fat cheese and meat slices -- instead of bacon, sausages, salami
and bologna.
Whole grain cereals, breads and bagels -- instead of french fries,
donuts, and high fat biscuits and croissants.
Fruit and angel food cake -- instead of pies, rich cakes, cookies
and candy.
Brown rice or yogurt topped baked potato -- instead of heavily buttered
or fried potatoes with sour cream.
About the Author:
This article reprinted with permission from the fine folks at Quaker Oatmeal.
You can visit their marvelous Live Well, Be Well Online Magazine at
http://www.quakeroatmeal.com
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Educate
your teens about making good choices about foods. To be the best athlete
or debater, actor or student, they need to give themselves quality fuel.
Talk about the number of servings their bodies need for each food group.
Show them the fat and salt content of comparable foods below and help them
choose and balance over a period of several days. Try to encourage a diverse
diet and see if they'll experiment with new foods.
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