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Big Enough
Healthy Weight Gain for Teens
By Sue Marquette Poremba
Instead of using artificial means to help a child gain weight, parents should encourage their teen to follow a healthy plan. To begin a healthy weight gain plan, teenagers and parents should discuss why the teen wants to gain weight. It should be the teen's decision, rather than a decision pushed on him or her by coaches, friends or even parents. The teen should also meet with his or her doctor, who is familiar with the teen's growth pattern and overall health.
"Everybody is individual in their growth years," says Joseph Benedetto, a nutritional consultant and instructor in the College of Culinary Arts at Johnson & Wales University in Charlotte, N.C. It is important for teens to recognize that their ability to gain weight depends on their body structure and metabolism, and that teens will grow at different rates. Because of this individuality, Benedetto recommends that teens and their parents make an appointment with a registered dietician who will do a complete profile on the teen. At that point, a diet can be compiled that is unique to the person based on their body and their need.
If the teen does not have the opportunity to meet with a dietician, he or she can still make dietary changes. Candace Ayars, an associate investigator and childhood nutrition expert with Geisinger Health System, advocates a high-calorie, nutritionally-balanced diet. She suggests a balance of 40 percent protein, 35 percent carbohydrates and 25 percent fat for a youth looking to increase weight. However, she says to exercise caution against eating too much protein, as that can stress the kidneys. In addition, "You never want to want to cut a growing child's diet to below 25 percent fat," she says.
According to Ayars, an active boy who wants to gain weight should strive for 3,500 to 3,800 good calories a day, emphasizing the need for good, rather than empty, calories. Very active girls should eat 2,500 to 3,000 calories a day. Good calories, both Ayars and Benedetto agree, include lean meats, egg whites, fish, whole grains, fruits, vegetables and healthy fats. The use of protein shakes should be strictly monitored by parents.
