Importance of a Healthy Diet

The importance of a healthy diet in a teenager is essential. Have you ever heard the phrase, "You are what you eat." ? Well in a figurative way, it's true. What you consume during your teenage years will determine what kind of person you may be in the future. For instance, if you eat very unhealthy foods, you could end up as an in-active, unhappy, fat old person. Or you can go on the tougher high roads, and eat all of your daily values, and make sure that you eat right, and you could just become that successful and happy person that everyone want to be, but very few people ever get to be.

Caloric Intakes

The caloric intake for a teenager, varies way off from that of an infant or an adult. Because the teenage years are the period of highest growth, the caloric requirements, especially for active strength based athletes, are much higher than that of any other age group. The recommended caloric intake for an active teenager is 3000-4000 calories per day due to the amount of physical activity performed during the course of each day.

Recommended Intake (Macronutrients)

The recommended intake for primary macro-nutrients varies highly from person to person, especially in active teenagers involved in sports. Here are some of the important nutrients to include when thinking about eating a healthy diet. In this case for a strength based athlete.

Carbohydrates: 55-60% of the diet should be made up of OR include Carbohydrates.

Proteins: 10-15% of the diet should be made up of OR include Protein.

Fats: ≥30% of the diet should be Fat.

Foods to Include/Foods to Avoid

Some foods to include are lots of whole wheat carbohydrates such as whole wheat pastas or whole wheat cereals and grains. I also recommend eating plenty of bananas. They're tasty and delicious, prevent cramps and are filled with energy. Be also sure to be drinking plenty of water throughout the day. Although protein is good and you may be tempted to eat lots of high protein meats and protein bars, too much protein will just exit out your system because protein cannot be stored like fats.


Of course foods to avoid are fatty, salty, sugary, treats such as candy bars, potato chips, and Hot Pockets. Also try to stay away from a super large amount of excess carbs and sugar. This can be easily avoided by switching from white rice or white bread to brown rice or wheat bread. Whole grains are a lot better but taste just as good.

3 Day Diet Plan

Day 1:
Breakfast:
Yogurt
Whole Wheat Cereal (Such as Special K)
Banana
Skim Milk

Lunch:
Whole Wheat Turkey Sandwich
Salad w/ low fat dressing
Banana
Water

Snack:
Bagel w/ cream cheese
Water

Dinner:
Salad w/ Vinegrette Dressing
Whole Wheat Pasta w/ Red Sauce
Oatmeal Cookies

Day 2:
Breakfast:
Oatmeal
Toast w/ Light Butter Spread
Strawberries
Skim Milk

Lunch:
Chicken Quesodilla w/ Whole Wheat Tortilla
Baby Carrots w/ or w/o Light Ranch Dip
Water

Snack:
Banana
Sports Drink

Dinner:
Cherry Tomatoes
Salmon or other Fish w/ brown rice
Grapes

Day 3:
Breakfast:
Whole Wheat Pancakes
Turkey Bacon
Skim Milk
Banana

Lunch:
Fruit Salad
Grilled cheese w/ olive oil and whole wheat bread
Salad w/ Vinnegrette Dressing
Water

Snack:
Trail mix
Banana
Water

Dinner:
Mango
Turkey Chili w/ Brown Rice and Cheese
Water

Bibliography

www.fitness.gov
http://www.mypyramid.gov/