A total of eight to 12 ounces of meat or the equivalent in other protein rich foods will provide the protein needed to help build muscles. Extra calories for weight gain should come from healthy foods such as breads, cereals and grains, fruits and dairy products, not from high fat, empty calorie foods. For teens that want to slim down, fad diets are not the answer. Again, eating foods from the Food Guide Pyramid in moderate amounts with physical activity can aid in weight loss or maintenance. Choose lower fat options from each of the food groups.
Some teens eliminate entire categories of food from their diets such as dairy products or meats.
If a teen chooses to follow a vegetarian diet, they may need help in planning meals to include all the needed nutrients. Diets of teen vegetarians tend to be low in protein and calcium. Encourage them to talk with a registered dietitian or to do their own research. That s easier said than done, but here are some tips. Have a selection of nutritious snack foods on hand.