Teen diets tend to be high in fat, saturated fat, cholesterol, sodium, and sugar.  What’s worse, teens often consume less dietary fiber, vitamins, and minerals than are needed a day. 

       During teenage years, many teens have busy social lives filled with friends, school, sports, and after school activities.  This increased independence often causes them to eat more meals away from home, consume more fast food, skip meals, and make poor snack choices.  These choices are one reason overweight and obese teen percentages are increasing at an alarming rate.

       What’s worse, teens are concerned with their appearance and weight more than ever during these years.  Because of these contradicting situations, many teenagers turn to unsafe dieting practices including crash diets, fasting, use of diuretics, laxative and diet pills, binge eating, and self-induced vomiting.  With time, these unsafe practices lead to nutritional deficiencies, physical problems, emotions problems, and increased risk of eating disorders.   

       The real goal should be a healthy weight.  When you eat a variety of healthy foods and are active everyday, you will naturally become your healthy weight.  So eat right and get active!  Here are a few tips to help guide you on what to eat:

-         Soft drinks are common pitfalls of most diets.  They contain a lot of calories, not enough nutrition, and still leave you feeling empty.  If you drink soft drinks throughout the day, make it a goal to cut down on one a day, then two, and then three.  Replace these empty calories with water.  If you’re craving something with flavor, stick to low calorie drinks with nutrition such as juices or skim milk.

-         Eat at least 5 servings of fruits and vegetables a day.  They are great sources of vitamins, minerals, and fiber.  They are low in calories and will fill you up. 

-         Eat more whole grains and cereals.  Usually a general guidelines is 6 -11 servings a day.  This means eating brown rice instead of white rice and eating breads made with oats and wheat instead of Wonder Bread! 

-         Lastly, WATCH THE JUNK FOOD!  Chips, brownies, candy bars, and fries.  If you have to eat on the run, opt for the healthier options on the fast food menus such as grilled chicken, salads, baked potatoes, and chili, with water or a juice. 

       If you are having a lot of questions on your diet and nutrition, there are a lot of good books out there to read.  Check out your local library or your school.  If you still want more information, consult your doctor.  They may have the answers or can refer you to a nutritionist.