This Article written by a hubpages.com Expert Writer.

During the Teen years calorie needs soar, daily requirements for a variety of different vitamins and minerals do too, and, still it is during the Teen years that most children's diets turn for the worse. Because of the fast food intake of almost every Teen, gone is the nutrient-loaded balanced diet they most need, hello to too much fat, sugar, sodium, and, not enough vegetables, fruits, or fiber. The USDA now recommends five servings daily of fruits and vegetables should be included in a growing Teen's diet, however, it is possible Teens can still have their burgers and eat them, too.

What Teens Typically Eat In A Day.

3350 calories daily, that is reasonable for extremely active Teens, but, way too much for most of them. Some unecessary culprits that damage a Teen's healthy diet may include a high soft drink intake which causes calcium consumption to go down and can become a health matter because about half of all bone mass adults have is formed in the Teen years. The daily recommended allotment of calcium Teens should intake is 1300 milligrams.

Prepared or processed foods, like everybody's most favorite food of all, the french fries, account for about three quarters of the sodium in Teen diets, with about 11 percent added during cooking or by the saltshaker at the table. The daily recommended allowance is 1500 milligrams.

For sustained energy girls require at least 26 grams of fiber each day. Boys require 31 to 35 grams of fiber daily. This allows them to have not only sustained energy, but, normal digestion as well. The more highly processed foods they eat the more fiber they take in from good sources like vegetables, grains, and, fruits.

No more than 10 percent of a Teen's daily caloric intake should come from added sugar found in foods such as ice cream, sweets, and, soft drinks. 30 percent of a Teen's caloric intake each day should come from fat, and, only 30 grams of that should be from the saturated fats found in meat and cheese products.

What Teens Should Eat Daily.

Active Teen boys who exercise vigorously should intake no more than 3000 calories each day. Pizza, burgers, and, dessert can stay on their menus if they have vegetable toppings cutting fat almost in half and saturated fat is then cut down to about 27 grams.

2600 milligrams of calcium is a healthy daily dose for Teens, and, mainly coming from low-fat cheese and milk. Eliminating soft drinks from the Teen's diet dramatically reduces the amount of phosphorous, which can cause them to lose calcium that they intake.

A healthy Teen diet should include about 46 grams of fiber which also meets the daily recommended goal of five fruits and vegetable daily. Eating whole wheat breads and muffins, multi-grain cereals, raw fruits, and, vegetables improves a Teen's dietary needs. To help keep sodium levels down under control eating more meals prepared at home with fresh ingredients is a better source of sodium than eating fast foods are.

Teens who eat regularly with their familes have better diets and are less likely to suffer from anorexia, bulimia, or, binge-eating. Writing out a grocery list for all food groups, and, sticking to it, and,not buying unhealthy food items just because they are on sale, helps encourage well planned family meals.

Family meals belong on the calendar and should occupy at least one hour each meal at least a few times a week. The healthiest choices on fast food menus should be discussed with Teens looking for grilled, baked, or, broiled meats and fish, and, eliminating fried foods as well as eating broth-based soups and eliminating creamy chowders. Pasta sauces with olive oil, vegetables, and, shellfish are better selections for Teens than creams and cheeses are. Teens who prepare a weekly healthy entree learn to eat better when they are allowed to make them themselves.

Facts Or Fictions About Teen Diets.

Milk drinking makes Teens fat? Calcium helps regulate weight and Teens who drink more milk are less likely to be overweight.

To cut calories and lose weight drink diet soda? The sweet taste of diet sodas can cause Teens to consume more sugar and more calories.

Fiber bloats Teens stomachs? High fiber foods such as vegetables, whole grains, and, fruits counteract bloating, move food along the digestive tract, prevent constipation, and, keep Teens feeling full longer.

Eliminating breakfast cuts calories? Breakfast skipping Teens are more likely to be overweight, and, eat more calories in a day than breakfast eaters do because they tend to eat higher-calorie foods throughout the day.

Caffiene decreases Teens appetites and fills them up? This is a common reason many Teens consume large amounts of caffienated drinks, and, it is absolutely not true at all.

Teens can improve and enhance their diets with a little bit of knowledge. They should not be misled by packaging claims, they should read the entire nutritional label and the ingredient list, then, they will know for sure what they are getting. Teens are what Teens eat.

Here is a simple little something to try on your Teen.

Lil Rickie's Recipe for Turkey Burger Drummers And Coriander Fries

(Coming Soon, by popular demand, Kalamata Kohtohpoolohs (And Other Popularly Requested Greek Recipes Cookbook)

Ingredients: (Turkey Burger Drummers)

2 tablespoons Extra Virgin olive oil, 1 pound ground Turkey, 1 (five ounces) can evaporated milk, 1/4 cup finely chopped onion, 2 cups crushed cornflakes, 2 ounces hard Cheddar cheese, 12 skewers, salt and pepper to taste

Preparation: (Turkey Burger Drummers)

Mix turkey, 1/4 cup evaporated milk, onion, and, 2/3 cup of cornflakes. Season with salt and pepper to taste. Divide into 12 portions. Cut the cheese into 12 small sticks and thread onto each of the 12 skewers.

Wet your hands with evaporated milk and mold some meat around each piece of cheese, shaping into 3-inch ovals. Pour the remaining milk into a bowl.

Add cornflakes to a plate. Dip each drumstick into the milk and coat with cornflakes.

Heat 2 tablespoons olive oil in a large cast iron skillet over medium heat. Fry drumsticks until browned, about 12 minutes.

Ingredients: (Coriander Fries)

4 tablespoons Extra Virgin olive oil, 2 teaspoons Thyme, 2 teaspoons cracked coriander seeds, 6 large potatoes scrubbed and cut lengthwise into 1/2-inch thick sticks, salt and pepper to taste

Preparation:

Pre-heat oven to 450 degrees. Spray 13 x 9-inch baking sheet with non-stick food spray.

Combine potatoes, olive oil, coriander seeds, and Thyme in large bowl. Toss. Transfer mixture to baking sheet. Spread single layer. Season with salt and pepper to taste.

Bake 40 minutes top rack in oven till golden. Turn occasionally.

Serves: 6