Healthy Eating for Teens

The most important aspect of a healthy diet for teenagers is that it is, in fact, healthy. Teens need adequate calories and good nutrients, particularly calcium and iron, which are important for the growth and development happening at this stage of life.

Calorie requirements for teens vary just like they do for adults, but on average a teenage girl needs between 1,800 and 2,100 calories a day, while boys need between 2,200 and 2,700 calories daily.

That sounds like a lot, but remember that teens are growing and their bodies need a lot of fuel to support healthy growth and to get them through their crazy schedules.

While it's probably unrealistic to think that teens will choose healthy foods all the time, there are some sensible rules you can put in place to encourage healthy eating in teens.

Healthy Eating for Teens 

1. Tropical smoothie: mangoes, bananas, pineapple chunks and a splash of orange juice or soy milk
2. English muffin pizza: toasted English muffin with pasta sauce, melted mozzarella cheese, and your favorite veggie
3. Mediterranean pocket sandwich: whole wheat pita bread with hummus, paprika, and cucumber slices
4. The Veg Out: sliced carrots, red or green peppers, and broccoli with ranch dressing or teriyaki sauce
5. Perfect parfait: low fat yogurt layered with 1/4 cup whole grain cereal and 1/2 cup blueberries
6. Mini bean burrito: black beans or kidney beans heated with shredded cheese and sliced or canned tomatoes, topped with a dollop of plain yogurt or low fat sour cream on a small tortilla
7. Harvest muffins: whole grain flour, honey, cinnamon, chopped apples, raisins, coconut, pineapple, and chopped walnuts, mixed together and baked in muffin tins
8. Party mix: whole grain pretzels mixed with cheese crackers (Goldfish crackers, Cheese Nips, etc.), soy nuts, and wasabi peas

• Tweet
• Share
• Share
• Share
• Share