Three day diet for the average teen

Day one
Breakfast: cereal or oatmeal followed by a bagel with either vitamin enriched margarine or a little butter, and milk and a banana

Lunch: Whole-wheat pasta with cheese and marinara sauce with a salad made of beet greens, watercress, and manoa lettuce. Milk and an orange

Diner: T-bone steak, cabbage, sauerkraut, mashed potatoes, apple slices, per slices and milk

Day two
Breakfast: cereal or oatmeal followed by a bagel with either vitamin enriched margarine or a little butter, and milk and a banana

Lunch: sirloin steak sandwich made with whole-wheat buns, salad made of manoa lettuce and beet greens, milk with apple slices

Diner: fish fried in olive oil served with bok Choy and brown rice, milk pear or pineapple

Day three
Breakfast: cereal or oatmeal followed by a bagel with either vitamin enriched margarine or a little butter, and milk and a banana

Lunch: sirloin steak sandwich made with whole-wheat buns, salad made of manoa lettuce and beet greens, milk with apple slices

Diner: Whole-wheat pasta with cheese and marinara sauce with a salad made of beet greens, watercress, and manoa lettuce. Milk and an orange

posted by Christopher Len

Teen Nutrition

Around 30% of teens in the U.S. are overweight or obese (as of 2003 for general surgeon report). Many teens are worried about their weight and want to try to gain control over it. So the simple answer that most of us think of is, go on a diet. Some people take these definitions on diets to the extremes or just think that it is too hard. So they end up going down the path of other eating disorders or keep on that same track. Most teens know the basics on like how the food pyramid and how many servings a person should have. But most people don’t know how big one serving is. But teens have different dietary suggestions than that of the U.S. food pyramid. Some parts are smaller some parts are bigger. This dietary guide is for teens that are moderately active with at least 30 minutes of physical activity each day.

Grain Servings: a person should eat around 9-11 servings of starch a day
The best forms of starches are the grains that are in their pure form like whole grains or brown rice
One serving of starch is around:
One slice of bread
1/3 of a scoop of rice
½ bagel

Fruit & vegetable servings: 5-7 servings
Fresh fruits are the best, sundried or naturally dried fruits are ok, but you should try to stay away from sweetened fruits or fruits that are doused in sugars
One servings is about ½ a cup diced of vegetables and fruits

Proteins servings: 4-6 servings
Best sources are from nuts and fish. Beefs and others are filled with proteins but beef and pork are filled with bad cholesterol and saturated fats so try to control how much you eat.
Protein servings are around the size of a deck of cards

Dairy servings: 6-8 servings
Best comes from milk or calcium fortified OJ because vitamin C helps assimilate calcium. Yogurt is good but ice cream should be controlled.
One serving:
1 cup of milk
a cup of yogurt

Fats: 3-5 servings
There are two types of fats saturated and unsaturated fats. Saturated fats are fats that are solid at room temperature and are found mostly in fried things or chips. Unsaturated fats are the fats that are better for you and are found in natural oils like olive oil, corn oil, or sunflower oil.
One serving is around 2 tablespoons of oils

What you should eat as a teenager.

Your teenage years are when your body starts to grow and change into one of an adult. With these changes going on, your teenage years are critical. For an average teenager to stay healthy and not to stunt the growth going on in your body, you should eat lots of food with calcium, such as diary products, soya beans, tofu, and nuts which will give you healthy bones and teeth, all very important. You should also have a healthy supply of vitamin D, which keeps the calcium in your blood stream. Foods that contain good amounts of vitamin D are healthy breakfast cereals and margarine with vitamins added, as well as oily fish, fish with lots of Omega 3 fatty acids and vitamin A and D. Iron is another healthy mineral that you should have, as it is needed for you to have healthy blood. Foods rich in iron are red meat and fish, as well as liver. Vitamin C is also essential to your health, so you should eat lots of citrus fruits, such as oranges, lemons, potatoes, and tomatoes, which are all good sources of vitamin C. Vitamin C is also proven to help absorb iron, so eating an iron rich meal with vitamin C is recommended. There are two types of vitamin B, B6 and B12, which are found in similar foods, but have different purposes in your body. Both are found in meat products, while vitamin B6 is found in starch products also. Vitamin B6 helps the body store and use the energy that is found in the protein and carbohydrates that we eat. It also helps hemoglobin to form in the body which helps distribute oxygen around the body. Vitamin B12 helps keep the red blood cells and the nervous system healthy. Another important vitamin is vitamin E, which acts as an antioxidant. The best sources of this vitamin are found in plant oils, though it can also be found in small amounts within nuts and wheatgerm. Lastly, a little known vitamin called vitamin K, which is used to help the blood clot when you get injured. This vitamin is found in all green leafy vegetables and is relatively easy to get. These are the main vitamins and minerals that should be included in your body, and helps a healthy teenager develop the important systems that are being made at that age and time.