11 Research-Backed Ways for Healthy Eating for Teens

Teenage years are a crucial time for growth and development, and maintaining a healthy diet is essential to ensure that teenagers receive the necessary nutrients their bodies need. They not only need to consume enough food, but also make sure they are eating the right kind of food to promote overall health and well-being.

One of the cornerstones of a healthy teenage diet is incorporating plenty of fruits and vegetables into their meals. These nutrient-dense foods are not only high in vitamins and minerals, but they also provide antioxidants that can positively impact their immune system. Adding dark green leafy vegetables to their diet, such as spinach and kale, can significantly increase their intake of calcium, which is crucial for building strong bones.

Food	Benefits
Chicken	High in protein, which is essential for muscle growth and repair
Seafood	Contains omega-3 fatty acids, which have been shown to improve brain health
Whole grains	Provide a steady release of energy and are rich in fiber, which helps with digestion and prevents overeating
Beans and legumes	Excellent sources of plant-based protein and can help increase satiety

• It is also important for teenagers to find alternatives to sugary and ultra-processed foods, as these can significantly impact their health in a negative way. These foods often provide empty calories and lack the nutrients their growing bodies need.
• Making healthier choices by opting for lean meats, such as chicken and fish, instead of fatty meats, can have a better impact on their overall health. Additionally, choosing whole grains over refined grains, such as brown rice instead of white rice, can provide the extra fiber and nutrients needed.
• Planning meals and snacks ahead of time can help teenagers make better choices and avoid reaching for unhealthy options when hunger strikes. Having healthier alternatives readily available, such as pre-cut fruits and vegetables, can make it easier for them to snack on nutritious foods.

In conclusion, healthy eating for teenagers is crucial for their overall health and well-being. By incorporating these research-backed ways into their diets, they can significantly improve their nutrient intake and positively impact their physical and mental health.

Building a Healthy Eating Plan for Teenagers

When it comes to the health of teenagers, building a healthy eating plan is crucial. Teenagers are known for being picky eaters, often gravitating towards unhealthy options like fast food and sugary snacks. However, research has shown that a well-planned and balanced diet can significantly improve their overall health and well-being.

One important aspect of a healthy eating plan for teens is to include a variety of nutritious foods. Including a variety of fruits and vegetables, whole grains, lean proteins like chicken and fish, and low-fat dairy products can provide the necessary nutrients for their growing bodies. Additionally, incorporating foods rich in calcium, like dairy products and dark leafy greens, can help promote stronger bones and prevent conditions like osteoporosis later in life.

Experts also recommend avoiding or limiting high-fat and cholesterol-rich foods, like fried foods and fatty meats, as they can have a negative impact on teenage health. Instead, opting for healthier alternatives like baked or grilled chicken and fish can significantly reduce the amount of saturated fat and cholesterol consumed.

• Including regular meals is another important aspect of a healthy eating plan for teenagers. Skipping meals can lead to overeating later in the day, which can contribute to weight gain and other health issues like diabetes and cardiovascular disease. Providing three balanced meals and two to three snacks throughout the day can help regulate hunger levels and prevent overeating.
• Lastly, incorporating fruits and vegetables into each meal and snack is crucial. Fruits and vegetables are excellent sources of vitamins, minerals, and fiber, and they also provide antioxidants that have been shown to have numerous health benefits. Including a variety of colorful options like apples, potatoes, and other seasonal fruits and vegetables can positively impact overall health and improve digestion.

Do:	Don’t:
Include a variety of nutritious foods like fruits, vegetables, whole grains, lean proteins, and low-fat dairy products	Opt for fast food and sugary snacks
Choose healthier alternatives like baked or grilled chicken and fish instead of fried and fatty meats	Consume high-fat and cholesterol-rich foods regularly
Have regular meals and snacks throughout the day to prevent overeating	Skip meals and rely on irregular eating patterns
Incorporate a variety of fruits and vegetables into each meal and snack	Ignore the importance of fruits and vegetables in the diet

By following these research-backed guidelines and building a healthy eating plan, teenagers can improve their overall health and well-being. It is important to remember that nutritional planning can positively impact various aspects of teenage health, from physical development to mental well-being. With the right combination of foods and regular meal patterns, teenagers can feel better, avoid overeating, and improve their health for the long term.

Vegetables

When it comes to a healthier diet, incorporating vegetables into every meal is an excellent way for teens to positively impact their overall health. Dark leafy greens, such as spinach and kale, are crucial cornerstones of a teenage diet, as they are packed with nutritional benefits. These vegetables are high in water content, which helps to keep teens hydrated throughout the day. Additionally, they are rich in calcium, which is essential for building strong bones and teeth. Furthermore, they contain fiber, which aids in digestion and helps to prevent constipation.

Many teens have a preference for sugary and ultra-processed snacks, which often leads to overeating and impacts their health in the long run. Encouraging teens to choose whole, unprocessed vegetables as an alternative can help them maintain a healthy weight and prevent the development of chronic diseases, such as diabetes. Experts recommend that teens aim to consume a variety of vegetables each day, including the most nutrient-dense options like broccoli, Brussels sprouts, and sweet potatoes.

Nutrient	Benefits
Calcium	Building strong bones and teeth
Fiber	Aiding digestion and preventing constipation
Vitamins	Supporting various bodily functions
Antioxidants	Protecting cells from damage

Parents can help their teens develop a taste for vegetables by introducing them gradually and offering them alongside familiar foods. For example, adding cooked vegetables to stir-fries, pasta dishes, or omelets can make them more appealing. Moreover, incorporating vegetables into family meals can create a supportive environment where healthy eating is encouraged and celebrated. By making vegetables a regular part of their diet, teens can reap the many benefits and build a foundation for a lifetime of good health.

Fruits

Fruits are an essential part of a healthy diet for teenagers, providing them with important nutrients and helping to reduce the risk of various health conditions. They are a great alternative to meats, as they can provide the body with the necessary vitamins and minerals without the added cholesterol and saturated fats found in animal products. When it comes to calcium, fruits may not be the first thing that comes to mind, but they can still play a role in supporting bone health. Instead of replacing milk or dairy products with fruits, it’s important for teenagers to incorporate fruits into their diet on a regular basis, as part of a balanced meal plan.

In addition to their nutritional value, fruits have been shown to have positive impacts on blood pressure and cardiovascular health. Some studies have suggested that diets rich in fruits can help reduce the risk of high blood pressure, which is a common concern among teenagers. Furthermore, the antioxidants found in fruits may help protect against the development of cardiovascular diseases.

There are many options when it comes to incorporating fruits into a teenager’s diet. They can be enjoyed fresh, frozen, dried, or even as a juice. While fresh fruits are often the best option, frozen or dried fruits can also be a convenient and affordable alternative. When planning meals, teenagers should aim to have fruits included in each meal or as snacks throughout the day. A variety of fruits should be consumed to ensure a wide range of nutrients is being obtained. Some popular fruits among teenagers include bananas, apples, oranges, berries, and grapes.

Seafood

Seafood, such as fish and shellfish, can play a vital role in a healthy teenage diet. It is a great source of protein, which is essential for growth and development. Additionally, seafood is low in saturated fats and high in omega-3 fatty acids, which have been shown to improve overall cardiovascular health.

By adding seafood to their meals, teenagers can significantly increase their intake of essential nutrients. Fish, for example, is rich in vitamins A and D, as well as minerals like iodine, zinc, and selenium. These nutrients are crucial for optimal brain function, maintaining a healthy immune system, and promoting strong bones and teeth.

Furthermore, the healthy fats found in seafood can positively impact blood sugar levels. Omega-3 fatty acids have been linked to a reduced risk of type 2 diabetes, as well as improved insulin sensitivity. By incorporating seafood into their diet, teenagers can help regulate their blood sugar levels and decrease the risk of developing diabetes later in life.

In terms of meal planning, seafood can be a versatile ingredient. It can be grilled, baked, or steamed, and easily paired with various sides like rice, potatoes, or lentils. This makes it an excellent choice for teenagers who are looking to include healthy and nutritious alternatives to more processed and sugary foods in their diet. By making seafood a regular part of their diet, teenagers can enjoy the benefits of its nutritional value while also reducing the intake of ultra-processed foods that are often high in added sugars and unhealthy fats.

Benefits of Seafood:
– High in protein for growth and development
– Low in saturated fats and high in omega-3 fatty acids for cardiovascular health
– Rich in vitamins and minerals for overall well-being
– Can help regulate blood sugar levels and reduce the risk of type 2 diabetes
– Versatile ingredient for meal planning and adding nutritional value to meals
– Provides a healthier alternative to processed and sugary foods

Chicken: A Nutritional Cornerstone for Healthy Eating in Teens

When it comes to healthy eating for teens, chicken is an excellent option that provides numerous nutritional benefits. It serves as a cornerstone in a balanced diet for teenagers, as it is a lean source of protein.

Chicken is a great alternative to red meats, which are often higher in saturated fats and cholesterol. By adding chicken into their meals, teens can enjoy a healthier option while still getting the necessary nutrients their growing bodies need. It is also a versatile ingredient that can be incorporated into various dishes, making it an ideal choice for teenage meal planning.

• Chicken is a rich source of essential vitamins and minerals, such as vitamin B6, which aids in brain development and function.
• It is also a good source of selenium, an antioxidant that helps protect cells from damage.
• Furthermore, chicken is a great source of omega-3 fatty acids, which are crucial for overall health and can improve brain function and mood in teenagers.

In addition to its nutritional benefits, chicken can positively impact teenage health in other ways. It is a protein-rich food that can help teens feel full and satisfied, making it easier to maintain a healthy weight. Chicken also contains a significant amount of glycine, an amino acid that promotes quality sleep, which is important for teenage development.

While chicken is an excellent option for teens, it is important to note that variety is key for a balanced diet. It is recommended to incorporate other protein sources, such as fish, beans, lentils, and eggs, to ensure a diverse range of nutrients. Green vegetables and whole grains like rice can also be added to chicken-based meals to increase the nutritional benefits.

Nutrient	Amount per 100g of Chicken Breast
Protein	31g
Vitamin B6	0.5mg
Selenium	21.1mcg
Omega-3 Fatty Acids	0.24g
Cholesterol	73mg

Whole Grains

When it comes to building a healthier meal, whole grains should be at the top of the list for teenagers. Whole grains such as brown rice, whole wheat bread, and whole grain pasta are a much better option than their processed counterparts because they contain more nutritional value. These foods provide a steady release of energy that will keep teenagers feeling fuller for longer, helping them to avoid snacking on unhealthy foods between meals.

Additionally, whole grains have been known to have a positive impact on the health of teenagers. They can help improve digestion, promote a healthy weight, and reduce the risk of developing chronic diseases such as diabetes. Whole grains are also rich in fiber, which helps regulate blood sugar levels and can prevent sudden spikes and crashes in energy levels. By replacing refined grains with whole grains in their diet, teenagers can enjoy the many benefits that come from this simple dietary change.

One great way for teenagers to incorporate whole grains into their diet is by adding them to their meals. For example, instead of having white rice with their stir-fry, they can opt for brown rice. Another option is to choose whole wheat bread for their sandwiches instead of white bread. These small changes can have a big impact on their overall health and well-being.

Beans and Legumes: A Nutritional Powerhouse for Teenagers

Beans and legumes, such as chickpeas, lentils, and black beans, have long been recognized as a staple food in many cultures. Recent research has shown that these humble ingredients provide a wide range of health benefits, making them an excellent choice for teenagers.

One of the main advantages of incorporating beans and legumes into a teenager’s diet is their high nutrient content. These foods are rich in fiber, protein, and essential vitamins and minerals. They also contain beneficial compounds like antioxidants and phytochemicals that can promote overall health and protect against chronic diseases. Moreover, beans and legumes are a great source of complex carbohydrates, which provide a slow and steady release of energy, making them an ideal option for sustaining energy levels throughout the day.

The Impact of Beans and Legumes on Teenagers’ Health

Research has shown that incorporating beans and legumes into the diet of teenagers can have significant health benefits. For example, the high fiber content in these foods can help regulate digestion and prevent constipation. The beneficial omega-3 fatty acids found in legumes have also been linked to improved brain function and cognitive development.

Furthermore, beans and legumes have been shown to lower cholesterol levels and reduce the risk of cardiovascular diseases. These foods contain soluble fiber, which can help remove excess cholesterol from the body and improve heart health. Additionally, their low glycemic index makes them suitable for teenagers at risk of developing diabetes, as they help stabilize blood sugar levels.

Key Benefits of Beans and Legumes for Teenagers:
Provides essential nutrients and promotes overall health
Helps regulate digestion and prevent constipation
Improves brain function and cognitive development
Reduces cholesterol levels and promotes heart health
Stabilizes blood sugar levels and reduces the risk of diabetes

It’s important for teenagers to find ways to incorporate beans and legumes into their daily meals. They can be added to salads, soups, stews, or used as a substitute for meat in dishes like chili or tacos. Additionally, chickpeas and black beans can be mashed to make delicious spreads for sandwiches or wraps. By replacing less healthy options with beans and legumes, teenagers can make their meals more nutritious and promote their overall well-being.

In conclusion, beans and legumes are nutritional cornerstones that can have a positive impact on the health and development of teenagers. They provide a wide array of nutrients, promote digestive health, and reduce the risk of chronic diseases. With so many delicious alternatives available, incorporating these ingredients into everyday meals is a simple and effective way for teenagers to support their overall health.

Healthy Snacks

One crucial aspect of healthy eating for teenagers is choosing healthier snack options. Increasing evidence suggests that replacing sugary and processed snacks with healthier alternatives can promote better health and reduce the risk of several diseases. Most teenagers often snack between meals, but it is important to make informed choices about the snacks they consume.

When planning snacks, it is recommended to incorporate foods that are nutrient-dense and provide essential vitamins and minerals. This includes fruits, vegetables, whole grains, and lean proteins. Snacks like dark chocolate, nuts, and seeds are high in antioxidants and omega-3 fatty acids, which are known for their role in supporting brain health and reducing the risk of chronic diseases.

Healthy Snack Options for Teens
Nuts and seeds (e.g., almonds, sunflower seeds)
Fruits and vegetables (e.g., apple slices, carrot sticks)
Low-fat yogurt or Greek yogurt
Whole grain crackers or rice cakes
Homemade trail mix with dried fruits and nuts
Hard-boiled eggs
Popcorn (air-popped or lightly salted)
Hummus with whole wheat pita bread or vegetable sticks

In addition to choosing healthy ingredients, it is also important to be mindful of portion sizes. Snacks should be satisfying, but not so large that they lead to overeating. Drinking water with snacks instead of sugary beverages can also help keep teenagers hydrated and avoid excessive calorie intake.

Research shows that snacking can have positive effects on teenagers’ overall health and well-being. It can provide them with an extra source of nutrients and keep their blood sugar levels stable throughout the day. By incorporating healthier snacks into their diet, teenagers can reduce the risk of chronic diseases such as diabetes, obesity, and high cholesterol later in life.

Healthy Habits to Complement a Wholesome Diet

When it comes to maintaining a healthy lifestyle, it goes beyond just what you eat. Adopting healthy habits and making certain choices can positively impact your overall well-being and contribute to a balanced diet. Here are some effective habits that you can incorporate alongside a wholesome diet:

• Include eggs in your meals: Eggs are a great source of protein and essential nutrients. Research has shown that consuming eggs regularly can have numerous benefits, such as promoting brain development and improving eye health.
• Choose whole foods over processed ones: Processed foods often contain high amounts of added sugar, unhealthy fats, and artificial ingredients. Opt for whole foods that are rich in nutrients and free of these additives. This can help reduce the risk of conditions like heart disease and obesity.
• Replace unhealthy snacks with fruits and vegetables: Instead of reaching for chips or cookies, snack on fresh fruits and vegetables. These are packed with vitamins, minerals, and fiber, while being low in calories.
• Increase your intake of omega-3 fatty acids: Omega-3 fatty acids are known for their numerous health benefits, including improving brain function and reducing inflammation in the body. Add foods like fatty fish, flaxseeds, and walnuts to your diet to increase your omega-3 intake.
• Plan your meals: Planning your meals in advance can help you make healthier choices and avoid impulsive food decisions. Set aside some time each week to create a meal plan and grocery list.

Additionally, integrating certain ingredients into your diet can also positively impact your health:

Ingredient	Benefits
Lentils	High in protein, fiber, and various nutrients. They can help improve digestion and promote heart health.
Apples	Rich in antioxidants, fiber, and phytochemicals. Consuming apples can support a healthy immune system and aid in weight loss.
Green leafy vegetables	Packed with vitamins, minerals, and antioxidants. They can enhance bone health and reduce the risk of chronic diseases.
Brown rice	A whole grain that provides energy and is a good source of magnesium and B vitamins. It can support brain function and promote heart health.
Low-fat dairy products	Contain calcium and other essential nutrients that contribute to bone health and may lower the risk of osteoporosis.

Remember, developing healthy habits is a long-term process. Each small change you make, whether it’s incorporating more nutritious foods or engaging in regular physical activity, can have a big impact on your overall health and well-being.

Exercising

Exercise is a crucial component of a healthy diet for teenagers. Regular physical activity not only helps burn calories, but it also promotes strong bones and muscles, improves cardiovascular health, and boosts mental well-being. Teenagers should aim to engage in at least 60 minutes of moderate to vigorous physical activity every day.

Some excellent exercises for teenagers include running, swimming, dancing, and playing team sports like soccer or basketball. Planning regular exercise sessions with friends can make it more enjoyable and increase motivation to stay active. Additionally, incorporating strength-training activities into their routine, like lifting weights or doing bodyweight exercises, can help build strong muscles and improve overall fitness.

Incorporating exercise into daily life can be done in various ways. Instead of driving or taking the bus, teenagers can choose to walk or bike to school or other activities. Taking the stairs instead of the elevator and finding opportunities to be active throughout the day can also make a significant impact on physical health.

Furthermore, making healthier choices when it comes to meals and snacks is essential. A well-balanced diet that includes foods from all food groups provides the nutrients needed for growth and development. Teenagers should aim to consume a variety of fruits, vegetables, whole grains, lean protein sources like poultry, fish, eggs, and lentils, and healthy fats. They should also limit their intake of ultra-processed foods, which typically contain high amounts of added sugars, unhealthy fats, and sodium.

Avoiding Sugary Beverages

One important aspect of a healthy diet for teens is avoiding sugary beverages. Many teenagers consume large amounts of sugary drinks, such as soda and fruit juices, which can have negative effects on their health. However, there are excellent alternatives that can provide the same amount of refreshment without the added sugars.

• Water: Water is a crucial and necessary source of hydration for our bodies. It does not contain any extra calories or sugars and is the best option for staying hydrated throughout the day.
• Low-fat or skim milk: Low-fat or skim milk is a great alternative to sugary drinks, and it provides essential nutrients like calcium and vitamin D.
• 100% fruit juice: While whole fruits are generally a healthier option, 100% fruit juice without added sugars can be a part of a balanced diet for teens. However, it should be consumed in moderation and should not replace whole fruits.
• Unsweetened tea or herbal tea: Unsweetened teas, such as green tea or herbal teas, can be a flavorful and healthy alternative to sugary beverages. They also provide antioxidants, which can have various health benefits.

By making these alternatives, teenagers can significantly improve their diet and avoid the negative impact that sugary drinks can have on their health. These healthier options not only provide hydration but also promote the intake of essential nutrients needed for building a healthy body.

Eating at Home

Research has consistently shown that eating at home is an important factor in promoting health and building a healthy diet, especially for teenagers. Eating meals at home provides better control over the ingredients and portion sizes, plus it helps establish a routine and promotes family bonding. Additionally, eating at home significantly impacts the cardiovascular health of teenagers.

When eating at home, teens can find healthier alternatives to sugary and high-fat foods commonly found in school cafeterias or fast food restaurants. They can opt for homemade meals that are rich in nutrients and contain all the necessary building blocks for proper development. Whole foods like fruits, vegetables, lean proteins, whole grains, and seafood provide essential nutrients like vitamins, minerals, and omega-3 fatty acids. Research has shown that these nutrients are crucial for the optimal growth and development of teens.

Furthermore, a study published in the Journal of the Academy of Nutrition and Dietetics found that teenagers who eat family meals at home consume higher amounts of fruits, vegetables, whole grains, and dairy products compared to those who eat out more often. This indicates that eating at home is an excellent way for teens to get the nutrients they need. For example, apples, green leafy vegetables, and potatoes are all cornerstones of a healthy diet and provide essential vitamins and minerals.

In conclusion, eating at home provides several benefits for teenagers, from better control over ingredients and portion sizes to important nutrients needed for optimal development. Research has shown that it significantly impacts the cardiovascular health of teenagers. By choosing homemade meals instead of fast food or cafeteria options, teens can keep their diet healthy and provide their bodies with the building blocks they need for a healthy and fulfilling life.

Planning Your Meals

When it comes to maintaining a healthy diet, planning your meals is a crucial step, especially for teenagers. By planning your meals ahead of time, you can ensure that you are consuming the right amount of nutrients your body needs to stay healthy and energized throughout the day. It also helps to prevent overeating and the consumption of unhealthy foods.

One important aspect of planning your meals is to include a variety of foods from different food groups. Include lean sources of protein, such as chicken, in your meals, as well as whole grains, fruits, vegetables, and low-fat dairy products. These food subgroups provide the necessary vitamins and minerals your body needs for growth and development.

Another important consideration when planning your meals is to choose healthier alternatives to processed foods. Processed foods often contain high amounts of unhealthy ingredients, such as excessive salt, sugar, and unhealthy fats. Instead, opt for whole foods that are more nutritionally dense. For example, choose sweet potatoes over regular potatoes, as sweet potatoes contain more vitamins and minerals.

Why Is Healthy Eating Important for Teenagers

Healthy eating plays a vital role in promoting the overall well-being and development of teenagers. The teenage years are a crucial time for growth and development, and providing the body with the right nutrients is essential for ensuring proper physical and cognitive development.

Proper nutrition during adolescence will not only help teenagers feel their best in the present, but it will also have long-lasting benefits, setting the stage for a healthy life as they transition into adulthood. Research has shown that healthy eating habits during the teenage years can significantly reduce the risk of chronic diseases later in life, such as obesity, heart disease, and diabetes.

• Physical Health Benefits: Consuming a diet high in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products provides teenagers with the necessary vitamins, minerals, and antioxidants to support their growth and development. These nutrients help in building strong bones, boosting the immune system, maintaining a healthy weight, and preventing nutrient deficiencies.
• Mental Health Benefits: A healthy diet consisting of nutrient-dense foods has been linked to improved mental health and cognitive function in teenagers. Certain nutrients, such as omega-3 fatty acids found in seafood, have been shown to support brain development and improve mood. Additionally, avoiding ultra-processed and sugary foods may help reduce the risk of mental health disorders such as depression and anxiety.

Furthermore, healthy eating habits can also have a positive impact on teenagers’ academic performance. Research has shown that students who eat a balanced diet tend to have better focus, concentration, and memory, which can ultimately lead to improved grades and overall academic success.

In conclusion, healthy eating is of utmost importance for teenagers. It not only provides them with the necessary nutrients to support their physical and mental development but also sets the foundation for a healthy life in the long run. By making conscious choices and incorporating nutrient-rich foods into their diets, teenagers can reap the numerous benefits that come with a healthy lifestyle.

What Can I Do as a Parent?

As a parent, you play a crucial role in your teenager’s diet and overall health. By making small changes and providing a healthy environment, you can positively impact their eating habits and set them up for a healthier life.

One of the cornerstones of a healthy diet is providing a variety of nutrient-rich foods. Experts recommend adding fruits and vegetables, like apples, to each meal and snack. These ingredients are packed with essential vitamins, minerals, and fiber that will keep your teenager’s immune system strong and also provide cardiovascular benefits. Additionally, replacing sugary drinks with water or low-fat milk can significantly decrease the amount of added sugars in their diet and help them stay hydrated.

Increase the amount of whole grains and healthy fats in their diet by replacing processed grains, like white rice, with options like brown rice or lentils. Whole grains are a rich source of fiber and nutrients, while lentils provide protein and heart-healthy omega-3 fatty acids. These changes can help maintain healthy blood sugar levels and support brain development in teenagers. Experts also suggest replacing processed meats, such as hot dogs and chicken nuggets, with lean proteins like chicken or fish. These meats contain essential nutrients and have a lower impact on cardiovascular health.

Finally, it’s important to keep ultra-processed foods to a minimum. These foods are typically high in added sugars, unhealthy fats, and sodium, and offer very little nutritional value. Instead, choose whole, unprocessed foods whenever possible. Ensuring your teenager has access to healthy snacks, like nuts, Greek yogurt, or cut-up veggies, can make a significant difference in their overall diet. These options provide essential nutrients and can help prevent them from reaching for unhealthy alternatives when they’re hungry.

What Can I Do as a Parent?

• Include fruits and vegetables, like apples, in each meal and snack.
• Replace sugary drinks with water or low-fat milk.
• Choose whole grains, like brown rice or lentils, over processed grains.
• Replace processed meats with lean proteins like chicken or fish.
• Limit ultra-processed foods and opt for whole, unprocessed options.
• Provide healthy snacks, such as nuts, Greek yogurt, or cut-up veggies.

Food	Nutritional Benefits
Fruits and vegetables	Essential vitamins, minerals, and fiber; provide cardiovascular benefits
Water and low-fat milk	Hydration; decrease in added sugars
Whole grains	Fiber and nutrient-rich; maintain healthy blood sugar levels
Lentils	Protein and omega-3 fatty acids; support brain development
Lean proteins	Essential nutrients; lower impact on cardiovascular health
Ultra-processed foods	High in added sugars, unhealthy fats, and sodium; low nutritional value
Healthy snacks	Essential nutrients; prevent reaching for unhealthy alternatives

Key Takeaways Eating Healthy Through Adolescence

Teenagers have unique nutritional needs due to the rapid growth and development they experience during adolescence. Eating a healthy, balanced diet is crucial to support their physical and mental well-being. Here are some key takeaways to keep in mind when it comes to eating healthy through adolescence:

• Proper Meals: Encourage teenagers to have regular, balanced meals that include a variety of food groups. This provides them with the essential nutrients they need for growth and development.
• Increase Intake of Lentils: Lentils are an excellent source of plant-based protein, fiber, and minerals. Adding lentils to their meals can positively impact overall health and provide long-lasting energy.
• Increase Omega-3 Fatty Acids: Omega-3 fatty acids, found in fatty fish, walnuts, and flaxseeds, have been shown to improve brain health and may help reduce the risk of depression in teenagers.
• Drink Plenty of Water: Staying hydrated is essential for maintaining overall well-being. Drinking enough water can improve digestion, concentration, and athletic performance.
• Avoid Ultra-Processed Foods: Ultra-processed foods, such as chips, soda, and fast food, should be limited in the diet. They are often high in added sugars, unhealthy fats, and sodium, which can negatively impact health.
• Choose Whole Grains: Opt for whole grains like whole wheat bread, brown rice, and whole grain pasta. These foods provide more fiber and nutrients compared to refined grains, keeping teenagers fuller for longer and promoting digestive health.
• Increase Calcium Intake: Calcium is essential for building strong bones and teeth. Incorporating calcium-rich foods like dairy products, tofu, and leafy greens into their diet can help meet their calcium needs.
• Include Lean Protein Sources: Chicken, fish, eggs, and legumes are excellent sources of lean protein. Including these in their meals can provide the necessary building blocks for growth and repair.
• Add Fruits and Vegetables: Encourage teenagers to consume a variety of fruits and vegetables to increase their intake of vitamins, minerals, and antioxidants. Dark leafy greens, berries, and apples are especially beneficial.
• Reduce Added Sugars: High consumption of added sugars has been linked to an increased risk of obesity, diabetes, and cardiovascular diseases. Limiting the intake of sugary drinks, desserts, and processed snacks is important for maintaining a healthy weight and preventing chronic diseases.

By adopting these key takeaways and making healthy food choices, teenagers can improve their overall health and well-being. A well-balanced diet not only provides the necessary nutrients but also establishes healthy eating habits that can last a lifetime.