Healthy Teen Diets

Overweight teenagers tend to suffer from depression, social isolation and poor self-image. Weight reduction calls for regular exercise and diets. However, not all diets are healthy. A healthy diet excludes fast food and table sugar, and gradually decreases daily calorie intake. It includes all nutrients, with increased intake of raw fruit and vegetables and lots of liquid (water, teas and fresh juices). Add this to my Recipe Box.

Food Groups

A healthy diet includes the following food groups: vegetables, fruits, grain, proteins, dairy products and fat. The fruit group includes fresh, frozen, canned, and dried fruits and 100 percent fruit juices. The vegetable group includes fresh, frozen, canned, and dried vegetables and 100 percent vegetable juices. Grains include oats, barley, wheat, rice, bread, oatmeal, cereals and pastries. Proteins are meat and beans, or legumes. Dairy foods include milk, yogurt, and natural and processed cheese; cream cheese and butter do not fall into this category. Oils and fats include liquid oils and food high in oil like avocado, some fish species, olives and nuts, salad dressings and soft margarine.

1400 Calorie Diet Plan

The USDA recommends a 1,400-calorie diet, with daily intake as follows: 1 1/2-cups vegetable and fruit, 5 ounces of grain, 4 ounces of protein, 2 cups of dairy food and 4 teaspoons of oils and fat. 1 cup of 100 percent fruit juice equals 1 cup of fruit. 1 slice of bread equals 1 ounce from the grain group, whereby half of the grains should be whole grains. 1/2 cup of rice, cereals or pasta equals 1 ounce from the grain group. 1 cup of milk/yogurt equals 1 cup from the milk group. Use low fat dairy products. 1 1/2 ounces of natural cheese, or 2 ounces of processed cheese, equal 1 cup.

Sample Breakfast Menus

Breakfast gives you energy to start the day. Fruits, eggs, grains and dairy products are recommended. Mix them in accordance with a 1,400-calorie diet plan. Some sample breakfasts are: 1/2 a cup of skim milk (45 calories) and hot/cold cereals (up to 120 calories) and half a banana; 1 cup of skim milk (90 calories), a slice of whole grain toast (70 calories) with butter or margarine (up to 30 calories) and one egg (hard-boiled, scrambled, poached or over easy); one egg with two microwaved strips of bacon and a slice of whole grain bread. Drink as much water or sugar-free tea as you like. For morning snack, eat fruit: apple, kiwi, plum, apricot or 1 cup of strawberries.

Sample Lunch Menus

Lunch includes vegetables, cheese and pastries. Make a sandwich with mustard and whole grain bread, tomato, lettuce and lean meat. Or have a cup of low fat cottage cheese and a cup of fresh vegetables (lettuce, onions, raw spinach, peppers, cucumber, cauliflower, carrots, celery, or a mixture of your choice). Prepare a cup of spaghetti and your favorite dressing (up to 100 calories). Enjoy a side salad of 2 cups of lettuce, a tomato, shredded carrot and a cucumber. For afternoon snack, enjoy a cup of celery, cucumber or carrots.

Sample Dinner Menus

Dinners are rich in protein and grain. A sample dinner consists of two roasted chicken legs, whole grain rice and green beans. Or use 3 ounces of an extra lean ground beef (about 115 calories) and a slice of cheese to prepare a cheeseburger. Use one small hamburger bun (110 calories). Drink as much water or a sugar-free tea as you like. For an evening snack, eat any food with up to 110 calories (fruit, low fat yogurts, an apricot, or popcorn).