青少年的健康饮食
If teenagers feel like everybody's trying to tell them what they should and shouldn't eat, they're probably right, and for good reason: many teenagers rely on junk food or don't eat regular, balanced meals, despite all of the energy demanded by their rapidly growing bodies. But healthy eating for teenagers doesn't have to mean eating bland, boring foods. Parents trying to help their teens eat a healthy diet should focus on highly nutritious meals and snacks that are quick and easy to prepare.
如果青少年觉得每个人都在试图告诉他们什么该吃，什么不该吃，他们可能是对的，而且理由很充分:许多青少年依赖垃圾食品或不吃规律、均衡的膳食，尽管他们快速增长的身体需要所有的能量。但是对青少年来说，健康饮食并不意味着吃乏味的食物。试图帮助青少年吃健康饮食的父母应该注重高营养的饭菜和零食，准备起来又快又容易。
Teenagers are always on the go, between school, sports, and socializing at the mall. Healthy eating habits can keep teens at their best, both physically and mentally. Lucky Business/Shutterstock
Poor eating habits in teens
青少年不良的饮食习惯
Adolescents are always on the go, between school, hanging out with friends and taking part in sports and other activities. But many skip meals, especially breakfast, depriving their bodies of critical nutrients that they need in order to grow into healthy adults. Eating breakfast every day can boost teens' metabolism, helping them maintain a healthy weight, balance their moods and perform better in school.
青少年总是忙个不停，在学校之间，和朋友出去玩，参加体育和其他活动。但许多人不吃饭，尤其是不吃早餐，这使他们的身体失去了成长为健康成年人所需的关键营养。每天吃早餐可以促进青少年的新陈代谢，帮助他们保持健康的体重，平衡他们的情绪，并在学校表现更好。
And then, of course, there's the bad eating habit that teens are best known for: consuming too much junk food. Colorful, well-marketed, high-fat foods with low nutritional value are all too tempting, especially when they come in convenient serving sizes that are easy to throw into a backpack. Studies have shown that teenagers are also drinking more soft drinks than ever before, which could lead to a host of health problems including osteoporosis and hypertension.
当然，还有青少年最出名的不良饮食习惯:吃太多垃圾食品。色彩鲜艳、市场营销良好、高脂肪但营养价值低的食品都太诱人了，特别是当它们以方便的食用量，很容易就可以放进背包里的时候。研究表明，青少年喝的软饮料也比以往任何时候都多，这可能会导致一系列的健康问题，包括骨质疏松和高血压。
Meeting teens' special dietary needs
满足青少年特殊的饮食需求
Teenagers need more calories and higher amounts of certain nutrients than children and adults. Girls require approximately 2,200 calories per day, while boys need 2,500-2,900. Protein in the form of lean meats, fish, poultry, soy, beans, nuts/seeds and eggs should account for 15 percent to 20 percent of their daily calories. Calcium is particularly crucial, as nearly half of all skeletal growth occurs during adolescence. Teenagers should aim for 1,300 milligrams of calcium per day with at least three 1-cup equivalents of low-fat dairy products per day including yogurt, cheddar cheese and milk. Total fat should make up no more than 30 percent of daily calories, and trans fats – found in baked goods, snack foods and fried foods – should be limited.
青少年比儿童和成人需要更多的卡路里和更多的营养物质。女孩每天需要大约2200卡路里，而男孩需要2500 - 2900卡路里。瘦肉、鱼、家禽、大豆、豆类、坚果/种子和鸡蛋中的蛋白质应该占他们每日热量的15%到20%。钙是特别重要的，因为近一半的骨骼生长发生在青春期。青少年每天应该摄入1300毫克的钙，每天至少摄入三种1杯当量的低脂乳制品，包括酸奶、切达干酪和牛奶。总脂肪应不超过每日热量的30%，而反式脂肪——存在于烘焙食品、零食和油炸食品中——应加以限制。
Healthy eating for teenagers should also include vitamin D, which ensures proper absorption of calcium, as well as iron and B vitamins. Teenage girls are particularly susceptible to anemia due to iron deficiency; iron-rich foods include meats, pulses, green vegetables and fortified cereals. B vitamins like thiamin, riboflavin and niacin are required to maintain energy levels and are present in whole grains, meat, potatoes, lentils and bananas. See a full chart of teenagers' nutrient needs at World's Healthiest Foods.
青少年的健康饮食还应包括维生素D，它确保钙的适当吸收，以及铁和维生素B。由于缺铁，少女特别容易患贫血;富含铁的食物包括肉类、豆类、绿色蔬菜和强化谷物。维生素B如硫胺素、核黄素和烟酸是维持能量水平所必需的，它们存在于全谷物、肉类、土豆、扁豆和香蕉中。请看世界上最健康食物中青少年营养需求的完整图表。
Making healthy food fun and easy
让健康食品变得有趣和简单
One of the ways adolescents assert their new-found independence is to make more of their own dietary choices, but there are still some ways in which parents can ensure healthy eating for teenagers. Teens aren't likely to be swayed by lectures about nutrition, but they will often grab whatever quick, appetizing foods that parents make available to them. Pre-made healthy sandwiches that are all ready to go in the refrigerator when a teen gets home from school can reduce fast-food temptation while string cheese, all-natural fruit leather, bagged baby carrots, bean burritos and whole-wheat English muffins are easy to take on the go.
青少年维护他们新获得的独立性的方法之一是更多地做出自己的饮食选择，但父母仍有一些方法可以确保青少年的健康饮食。青少年不太可能被营养方面的讲座所左右，但是他们经常会抓住父母提供给他们的任何快速的、有食欲的食物。孩子们从学校回家后就可以把预先做好的健康三明治放进冰箱里，这样可以减少快餐对他们的诱惑，而奶酪条、纯天然水果皮、袋装小胡萝卜、豆卷饼和全麦英式松饼也很容易被带走。
Make trail mix more enticing by adding some chocolate chips, or keep a pitcher of fruit and yogurt-filled smoothies in the fridge. Satisfy savory cravings with hummus or black bean dip with veggies and wheat pita chips or popcorn sprinkled with parmesan cheese. Fun breakfasts like 'waffle sandwiches' made with peanut butter and fruit or breakfast burritos spiced up with salsa can help teens start the day off right.
加入一些巧克力片，让什锦干果更加诱人，或者在冰箱里放一罐水果和酸奶奶昔。用鹰嘴豆泥或黑豆蘸蔬菜、小麦皮塔饼或撒上帕尔玛干酪的爆米花来满足你对美食的渴望。有趣的早餐，比如用花生酱和水果做的“华夫饼三明治”，或者加了调味汁的墨西哥卷饼早餐，可以帮助青少年正确地开始新的一天。
