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Most Adolescents Fail to Meet the Recommended Dietary Requirements
Teen Eating Habits
Healthy eating is vital for your teen's health and well being. The nutritional
needs of teens vary tremendously, but generally increase due to the rapid growth
and changes in body composition that occur during puberty. Adequate nutrition is
vital for ensuring your teens overall emotional and physical health. Good eating
habits help prevent chronic illness in the future, including obesity, heart
disease, cancer and diabetes.
Did you know that most adolescents fail to meet the recommended dietary
requirements for caloric and nutrient intake? Many teens in fact receive the
majority of their calories from processed and high fat foods. A low intake of
essential nutrients including vitamin A, folic acid, fiber, iron and calcium is
prevalent among adolescents. A low intake of iron and calcium in particular is
common among female adolescents, which can impair cognitive function and
physical performance, as well as increase a females risk for osteoporosis later
in life!
Nutritional Adequacy
What are teen eating habits and why are they important to recognize? By
understanding teen eating habits you will be better prepared to evaluate the
nutritional adequacy of your teen's diet and ensure that they are meeting the
minimum requirements to maintain their health and well being.
Among the more common teen eating habits include skipping meals, routine fast
food consumption, frequent snacking and dieting. By addressing each of these
factors individually you can ensure that your teen is meeting the minimum
nutritional requirements.
Skipping Meals: A Common Pattern of Consumption
Teens skip meals for a variety of reasons, including irregular schedules,
convenience, work and social activities. Up to 50% of teens skip breakfast at
one point or another. Breakfast is actually the most important meal of the day!
What can you do? With regard to breakfast, let your teen know that skipping
breakfast can slow their metabolism contributing to weight gain and poor
performance. A busy lifestyle or running late are often reasons teens skip
meals.
To combat this, have a supply of ready to eat healthy food items available that
your teen can grab and go in the morning.
Snacking: A survival Technique for Teens
Snacking doesn't have to be a bad thing. It can help maintain energy levels
particularly in active and growing teens.
Because of the 'skipping meal' factor, many teens fail to eat three regular
meals per day, thus snacking can actually be beneficial to ensure adequate
caloric intake.
The key however is encouraging teens to consume snacks that are nutrient dense
rather than junk foods low in nutrients.
Again, the key here is having snack items readily available including yogurt,
fresh fruits and vegetables with dips, snack cheeses and healthy snack bars or
trail mixes.
Fast Foods: A Staple of Teen's Diets
No parent no matter how well meaning will be able to avoid fast food altogether.
Teens are more apt to eat fast food because it is convenient and typically a
social affair.
Fast food is often jam packed full of fat and empty calories however. What can
you do? Educate your teen as much as possible. Help them make smart food choices
even when at fast food restaurants.
To as great an extent as possible, you should also work to provide wholesome and
healthy foods at home including healthy snack items to supplement your teen's
fast food diet.
Dieting: The Evil Opposite of Healthy Eating
Teens often diet because of the perception that 'thin is in'. Dieting can lead
to dangerous habits including eating disorders in teens. Some signs that your
teen may be dieting include: skipping meals, 'binge' eating, fasting or use of
laxatives or diet pills.
One thing you can do for your teen is encourage a healthy self esteem and body
image. Engage your teen in extracurricular activities that promote a healthy
lifestyle and regular exercise.
Remember that your teen will also model the behaviors that they see at home. If
you are constantly obsessing about your weight, your teen is likely too. Always
aspire to maintain a healthy and balanced approach to eating and your teen is
more likely to do the same.
One approach is to attempt to eliminate the term 'diet' and replace it with
'healthy eating.' If you regularly incorporate healthy lifestyle and dietary
practices into your life your teen is less likely to diet on a consistent basis.
Recognizing teen eating habits is the first step toward encouraging healthy
eating practices. Work with your teen to avoid childhood obesity and encourage a healthy lifestyle that
incorporates sound eating habits and regular exercise. You might both benefit in
the process!
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