Many teenagers turn up their noses up at healthy eating and prefer junk foods containing saturated fats, salt and sugar. However, in order for proper development and illness prevention, teenagers need a healthy diet containing necessary nutrients.
Bones
Helpguide.org says teenagers need foods containing calcium for strong bones, which helps prevent fractures and osteoporosis later in life. Eating 1200 mg of calcium-rich foods, such as low-fat dairy, fulfills calcium needs for teenagers.
Energy
For energy, teenagers should also eat iron-rich foods, including whole grains, leafy green vegetables, beans, chicken and nuts. Boston Children's Hospital Center for Young Women's Health says a healthy diet helps teenagers maintain energy all day, especially if they are involved in sports.
Menstruation
Teenage girls need a healthy diet to regulate menstruation. Starving or excess dieting causes delayed menstruation. Consuming 15 mg of iron prevents fatigue from blood loss during menstruation.
Muscle Growth
Healthy foods containing protein help teenagers to grow and maintain muscles. Protein-rich foods include lean red meats, fish, chicken, soy, beans and nuts.
Weight Control
More and more young people are developing weight-related conditions like high blood pressure, high cholesterol and Type 2 Diabetes because of unhealthy eating and living. A healthy diet helps teens with weight control and decreases the onset of serious health conditions. Growing males need approximately 2,500 calories and growing females need 2,000 calories.
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