Jeffrey Salazar
Teenagers go through significant physical, emotional, and intellectual changes, and their bodies require energy and
| Characteristics | Values |
|---|---|
| Dietary Guidelines | 2 serves of fruit, 5-5½ serves of vegetables, 3½ serves of dairy, 5-6 serves of grains, and 2½ serves of lean meats, eggs, nuts, seeds or legumes |
| Fluid Intake | 5-6 cups (1.4-1.6 L) of fluid a day, with extra on hot or humid days or if they sweat a lot |
| Recommended Drinks | Water, milk, fruit-infused water, unsweetened tea, 100% fruit juice |
| Drinks to Avoid | Soft drinks, fruit juices, flavoured milk or water, sports drinks, energy drinks, tea and coffee |
| Nutritional Requirements | Iron, calcium, vitamins, minerals, fibre |
| Foods to Include | Lean meats, fish, poultry, beans, peas, lentils, dark green vegetables, nuts, seeds, wholegrain toast, yogurt, high-fibre cereals, porridge, eggs |
| Foods to Limit | Sugary and fatty foods, chocolate, honey or sugar-coated cereals, deep-fried foods, sugary baked goods |
| Healthy Habits | Getting enough sleep and exercise, never skipping meals (especially breakfast), drinking enough water, limiting processed foods |
| Weight Loss Approach | Focus on long-term goals, healthy eating, and exercise habits, eating smarter not less, tracking positive changes |
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What You'll Learn
Unless advised by a doctor, 13-year-olds shouldn't diet to lose weight
Thirteen-year-olds are going through significant physical and emotional changes, and it is an exciting time in their lives. It is also a time when they may start to think about their body shape and compare themselves to their peers and those they see on social media. However, unless advised by a doctor or dietitian, 13-year-olds should not go on a diet to lose weight. Instead, they should focus on eating a balanced diet with enough calories to support their growth and development.
There are many popular fad diets that seem appealing for weight loss, but these are not necessary for 13-year-olds and may not provide the nutrients needed during this critical growth period. Instead, 13-year-olds should focus on eating a variety of nutrient-dense foods from all food groups. This includes fruits, vegetables, lean proteins, whole grains, and healthy fats. They should also stay hydrated by drinking plenty of water and limit their intake of sugary drinks and processed foods.
It is important for 13-year-olds to develop healthy habits that will sustain them through their teen years and beyond. This includes never skipping meals, especially breakfast, which has been linked to improved concentration and wellbeing. Getting enough sleep and regular exercise also aids proper growth and development. Teaching teens to make healthy choices and promoting positive habits will help them maintain a healthy weight and improve their overall health.
While losing excess weight can have health benefits for teens, it is important to do so safely and focus on long-term lifestyle changes rather than short-term weight loss. This includes making sustainable diet and lifestyle changes that nourish their growing bodies. It is also important to remember that everyone is different, and there is no one perfect size or shape. Having a positive body image and realistic weight-loss goals, if needed, are crucial for maintaining a healthy relationship with food and a healthy weight.
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Focus on long-term goals instead of quick fixes
For 13-year-olds, it is advisable to focus on long-term goals and lifestyle changes instead of quick fixes. This is because the body is still growing and developing, and it is important to ensure that it gets all the necessary nutrients for healthy development. Quick fixes, such as fad diets or restricting certain food groups, can often lead to nutrient deficiencies and may even be harmful to one's health.
Instead of following restrictive diets, 13-year-olds should focus on developing healthy habits that can be sustained over the long term. This includes eating a balanced diet with a variety of nutrient-dense foods from all the food groups. For example, choosing lower-fat dairy products that have the same amount of calcium as full-fat versions, and ensuring that plant-based alternatives to dairy are fortified with calcium. Getting enough iron is also important, especially for girls who have started their periods. Red meats, fish, poultry, beans, peas, lentils, dark green vegetables, nuts, and seeds are all good sources of iron.
It is also crucial to stay hydrated by drinking plenty of water and limiting sugary drinks such as soft drinks, fruit juices, and sports drinks. Water is the best drink for teens, and they should aim for 5-6 cups (1.4-1.6 L) of fluid per day. Additionally, 13-year-olds should avoid skipping meals, especially breakfast, as this can provide them with the energy and nutrients needed to start their day. A healthy breakfast can contribute to improved concentration and wellbeing.
Finally, it is important to remember that everyone is different, and there is no one-size-fits-all when it comes to body size and shape. Instead of comparing oneself to others, it is more beneficial to focus on personal goals and making sustainable, healthy choices. Small changes over time can lead to significant results and promote long-term health.
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Avoid detoxes and cleanses
It is important for 13-year-olds to develop healthy eating habits and ensure they are getting the right nutrients to support their growth and development. However, rather than putting a child on a restrictive diet, it is better to encourage healthy eating habits and regular physical activity.
The human body is designed to purify and detoxify itself naturally without the need for special diets or supplements. The idea behind detox and cleanse diets is to rid the body of "bad" stuff or toxins that can cause problems like tiredness, headaches, and nausea. However, there is no evidence that these diets work, and they can even be harmful.
Detox diets vary, but most involve removing certain foods, like caffeine, dairy, gluten, and red meat, and some include fasting or only allow juices, broths, or other drinks. Some also recommend colonic irrigation, enemas, laxatives, or special teas and supplements. While these diets claim to help "clean out the system," they are not recommended for teens and can be dangerous.
The body has its own sophisticated way of eliminating toxins through the liver, kidneys, digestive system, skin, and lungs. These organs effectively clear the body of unwanted substances, but they need to be healthy to do so. Instead of relying on detox diets, focus on supporting the body's natural detoxification processes through lifestyle practices. This includes getting enough sleep, drinking enough water, and exercising regularly.
Additionally, some juices used in detoxes and cleanses may not be pasteurized, which can make people sick, especially children and those with weakened immune systems. Furthermore, fasting for long periods can slow down metabolism and lead to dehydration, headaches, fainting, and weakness.
Rather than following a restrictive detox or cleanse, encourage healthy eating habits and ensure your teen is getting the nutrients they need from a balanced diet.
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Eat enough calories to thrive
A 13-year-old's diet should be focused on eating enough calories to support their growth and development. At this age, teenagers are going through significant physical and emotional changes that require sufficient energy and nutrients. While the number of calories a 13-year-old needs can vary depending on their activity level, body size, sex, and other factors, it is essential to ensure they are getting enough calories to thrive.
Firstly, it is important to understand that calories are units that measure the energy content of foods and beverages. The body needs calories to function properly and support various physiological processes. While calorie requirements can vary, a well-rounded diet rich in nutrient-dense, whole foods is generally recommended over strict calorie-counting.
To ensure a 13-year-old is eating enough calories, focus on providing a balanced diet with a variety of nutrient-dense foods. This includes a mix of fruits and vegetables, lean proteins, whole grains, and healthy fats. For example, a 13-year-old should aim for 2 servings of fruit, 5-5½ servings of vegetables, 3½ servings of dairy, 5-6 servings of grains, and 2½ servings of lean meats, eggs, nuts, seeds, or legumes per day.
Additionally, iron and calcium are important nutrients for 13-year-olds. Iron is crucial for growth and development, and girls have higher iron requirements once they start their periods. Red meats, fish, poultry, beans, peas, lentils, dark green vegetables, nuts, and seeds are good sources of iron. Calcium-rich foods, such as dairy products or calcium-fortified plant-based alternatives, are essential for bone health.
Instead of restricting calories, encourage healthy eating habits and offer nutritious snacks. If a 13-year-old is hungry after school, provide options like fruit, chopped vegetables, plain rice cakes with cheese, or toast with spread. A healthy breakfast can also contribute to improved concentration and wellbeing. Examples include wholegrain toast with spread, yogurt with fruit, or a bowl of high-fibre cereal with milk and fruit.
In summary, a 13-year-old's diet should focus on eating enough calories to support their growth and overall health. This can be achieved by offering a balanced diet rich in nutrient-dense foods, ensuring they get the energy and nutrients needed to thrive during this critical stage of development.
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Adopt healthy habits like exercise and adequate sleep
Adequate sleep and regular exercise are essential for maintaining a healthy lifestyle, especially for 13-year-olds experiencing physical and hormonal changes. Here are some tips to help a 13-year-old adopt healthy habits:
Exercise
Exercise doesn't have to be a chore, and it can be a fun part of a teenager's daily routine. Joining school sports teams is a great way to stay active and make new friends. If competitive sports aren't appealing, there are plenty of other options, like going for a 30-minute walk or run with friends or family, or trying out activities like hiking, biking, or motocross. Joining a variety of sports teams can help 13-year-olds find an activity they truly enjoy and look forward to. Additionally, bodyweight exercises like push-ups and stretches are a convenient way to build strength and improve fitness. Consistency is key, and a hard-working attitude will pay off in the long run.
Sleep
Sleep is crucial for the mental, physical, social, and emotional development of 13-year-olds. Experts recommend that teens between 13 and 18 years old get 8 to 10 hours of sleep per night. To achieve this, maintaining a consistent sleep schedule is vital. This includes going to bed and waking up at similar times, even on weekends. Creating a relaxing pre-bed routine and a comfortable sleep environment can help 13-year-olds fall asleep faster and improve their overall sleep quality. It's also important to limit caffeine and energy drink consumption, especially in the afternoon and evening, and to keep electronic devices away for at least 30 minutes before bedtime.
Additional Tips
- Napping smartly: While it's best to prioritize a consistent sleep schedule, if a 13-year-old is feeling particularly tired, a 30- to 45-minute afternoon nap can be beneficial. Napping too close to bedtime or for too long can disrupt their natural sleep drive.
- Summer sleep shifts: During summer breaks, it's normal for teens to want to stay up later. However, it's important not to push bedtime too far past the regular school-year schedule to avoid difficulty adjusting when school starts again.
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Frequently asked questions
Unless directed by a dietitian or specialized doctor for medical reasons, most 13-year-olds don't need to (and shouldn't) diet in order to lose weight or eat healthily. Instead, 13-year-olds should focus on building healthy habits such as getting enough sleep and exercise, and eating a balanced diet with appropriate serving sizes from the food groups.
Here are some healthy habits that 13-year-olds can adopt:
- Never skip meals, especially breakfast.
- Eat an appropriate amount of calories—enough to support daily activities and growth.
- Drink lots of water.
- Limit soda and processed foods.
- Choose a balance of foods from the different food groups in the correct serving sizes.
- Eat more fruits and vegetables—these are always the best snack choice as they contain vitamins and minerals and are a good source of fibre.
- Choose lower-fat dairy products as they have the same amount of calcium as full-fat versions.
- Avoid sugary breakfast cereals and opt for high-fibre varieties instead.
- Eat more iron-rich foods such as red meat, fish, poultry, beans, peas, lentils, dark green vegetables, nuts and seeds.
- If vegan or vegetarian, include some vitamin C in your diet and avoid tea or coffee during meals to help with iron absorption.
13-year-olds should avoid fad diets, detox diets, and cleanse diets. These diets often restrict important nutrients and energy that the body needs to grow and develop, and can lead to weight gain when stopped. Instead of focusing on short-term weight loss, 13-year-olds should focus on building healthy habits that can be sustained long-term.
