When it comes to your teenager, don't get perfectionistic about these menus. Allow your children to be human. However, do put your foot down when your child wants to eat a meal of sherbet, cookies and milk, potato chips and dip, or fried foods. These foods eaten as stated can be damaging to health.
1. Caloric needs of your teenagers
Boys start raiding the refrigerator in the middle of 11 to 14 years, naturally because their physiological needs are about 2220 calories per day. That's a lot of food that they need to eat!
And the calorie level can rise from there! For the next 4 years, you better buy adequate for second and third servings; your boy's requirements are at 2755! After age 18, your young man will still be eating quite a bit of the food in the refrigerator, searching for his 2550 calories per day.
Girls might be hungry but they probably won't be raiding the refrigerator. Their needs are only about 1845 calories in the middle of the ages of 11 and 14, 2110 for 15-18 years, and about 1940 calories after age 18.
2. Sample meal plan for your hungry teenager
Here is a sample of breakfast and lunch meal plans that can help your child get a good start for the day. Remember that breakfast surely is the most important meal of the day.
Breakfast 554 cals, 10 grams protein, 257 mg calcium, 3 mg iron 197 Re Vitamin A, 13 mg vitamin C
Breakfast
8 oz milk
½ cup juice, fruit or vegetable
1 slice whole grain bread or roll or 3/4 cup cereal
1 oz meat, poultry or fish Or 1 oz cheese or 1 large egg or 2 tablespoon peanut butter or other nut butter or 4 tablespoons cooked dry beans and peas or 1 oz nuts and/or seed or 4 oz yogurt
Lunch 825 cal, 16 grams protein, 400 mg calcium, 4.5 mg iron, 300 Re Vitamin A, 18 mg Vitamin C, not to exceed 30% fat, 10% from fat
8 oz milk
2 oz meat or 2 oz cheese or 1 large egg or 1/2 cup dry beans or peas or 4 tablespoons nut butter or 8 oz or 1 cup yogurt or 1 oz. Nuts
1 cup veggies, fruits, 2 servings
2-3 serving grains
Feel free to add a diminutive extra protein to these meals in the morning. Protein is a buffer to high levels of carbohydrate that might cause an insulin response and predispose your child to diabetes.
The most difficult thing to do when menu planning is to insure that your child's protein and fat levels stay high adequate to keep them satisfied. Once this is accomplished, your child won't be binging on carbohydrate foods while the day.
3. Don't get rid of the good fats
Experts advise about 30% of the diet to come from fat. This level can be reached just by using 2% milk, a teaspoon of butter at least once daily, a handful of nuts, and using olive oil in cooking. Fat also comes into the diet from meats; naturally trim the descriptive fat and you'll still get adequate salutary fat. Adding an avocado each week is also a good strategy to furnish salutary fats in the diet.
4. Balancing a salutary diet with dinner & snacks
But what about dinner and snacks? Well, you have about 1000+ calories left for the day to feed your teenager. How can this be divided into salutary amounts?
One selection is to furnish two meals, each about 500 calories. This helps increase the absorption of nutrients from the detach meals. And with kids' ravenous appetites, this isn't a bad idea. Make the third meal ready to your teen after he comes home from school, around 3:30 p.m. This will give you time to get dinner on the table by 6:30 or 7 p.m. And preclude low blood sugar.
One 500+ calorie meal can be divided into the following:
4 oz (113 grams) protein (beef, pork, chicken, turkey, fish, bison, cheese)
2 servings grain (such as 2 slices bread for a sandwich)
1 tablespoon fat (such as mayonnaise, butter)
This will furnish him with about 565 calories. However, it's not too balanced.
5. Vegetables are significant for your teenager.
You will need to also add vegetables. Vegetables will help delay any quick blood sugar rise that may occur from the bread. So add four lettuce leaves onto the sandwich, a full tomato, and consider substituting a half of an avocado for the fat. Sprouts are also full of good B vitamins and would add a lot more nutrients to the sandwich.
The rest of the food for the day can be counted by these servings:
3 oz (86 grams) protein
3 non-starchy vegetables - carrot and celery sticks along with green pepper strips, a handful of each
Soup, 1 cup vegetable soup - homemade is best with onions, garlic, leeks, tomatoes, zucchini, and beans
1 serving crackers (read the label to determine)
6 oz (180 ml) milk
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