How to Eat Healthy as a Teen (Plus a sample, full-day meal plan!)

Teenagers sometimes get a bad rap for not eating well; people often picture peanut butter and Nutella sandwiches, cans of soda, and (our favorite as a teen): black and white cookies from the vending machine at school.

However, that stereotype is just that-a stereotype. It's not fact. While teenagers aren't often equipped with the right knowledge to empower them to make the right food decisions, that doesn't mean they're not eager to learn.

As a teen growing into your own body, learning what foods you like, what foods feel good, and how to still get in a daily dessert can be hard. It's overwhelming to know the "right" way to do things, or how many servings of fruits and veggies do we really need? And what about milk? Is pizza off-limits?

This article will help wade through some of those questions and shed light on how to approach food choices.

But First: Why Do These Years Matter?

Since your body is still developing, good food choices during the teenage years really set yourself up for success later in life, whether it's developing good eating habits, learning how to cook, or even preventing diseases like cancer and heart disease.

Moreover, according to EatRight.org, it's recommended that teen boys get 2,200 to 3,200 calories a day (ages 14-18) and teen girls (also ages 14-18) get a daily 1,800 to 2,400 calories. However, that doesn't mean these calories should come from bags of potato chips and candy bars.

The types of calories that go into a teenager's body are critical since this is when you need essential nutrients, like iron and calcium for bone growth and strength, and other important vitamins and minerals for metabolic and brain functions.

Plus, teenagers usually have a lot of energy. Your body needs this energy to grow and function. A helpful visual is to imagine your calories being a human battery needed to think and move around the day. You need healthy fats and carbohydrates so your body has the right types of calories to keep energy levels up without the sugar crash while maintaining a healthy weight.

 

Raise your hand if you want to eat healthily, but are so confused about calorie counting that often you give up? ???? -- @nessasphere " In my opinion, calorie counting is not really necessary unless you are preparing to a competition. This easy-to-follow Healthy Meal Plate Model makes meal planning simple, well balanced, and good for you in the long run ???? Use medium size plate and set it up as below: 1⃣ Vegetables - 50% of the plate - veggies are high in vitamins and minerals, fibre, antioxidants and loads of goodness for your body - I usually choose: asparagus, green beans, lettuce, broccoli, zucchini, tomato, cucumber, kale, spinach, bell pepper or cauliflower. You can replace one half of the vegetables with fruits. 2⃣ Protein - 25% of the plate - the portion should be comparable to the size of the palm of your hand - go for lean protein if possible, I choose: chicken (mostly breast and thighs), turkey, lean beef, white fish, salmon, eggs or if you are vegetarian, enjoy plant-based alternatives such as tofu, lentils, chickpeas, beans or edamame. 3⃣ Carbs - 25% of the plate - go for unprocessed, fibre-rich whole grains or starchy vegetables, I prefer: basmati or brown rice, quinoa, whole wheat pasta, sweet potatoes, bulgur, oats, buckwheat, squash or pumpkin. 4⃣ Healthy fats - don't forget about them, add a portion of your thumb tip - I use olive oil, coconut oil, nuts (approximately 20 pcs) or avocado (¼ of big avocado). Use this Plate Model as a guide for where to begin. You can adjust the portion of each food group depending on your level of physical activity and your goals. I showed an example of one of my meals built according to Healthy Meal Plate Model. There is basmati rice, grilled beef, steamed asparagus, lettuce, yellow cherry tomatoes and olive oil. This meal is only 365 calories because I usually have 5-6 meals a day of the same size.

A post shared by ???? Meal Prep On Fleek (@mealpreponfleek) on Nov 2, 2017 at 1:15pm PDT

The Magic Combination

We all wish the healthy foods could also be the tasty ones. But they can be. The biggest barrier is thinking that "healthy" only means steamed broccoli and tasteless chicken breasts. There's a way to eat really well and enjoy it. You might even forget that fast food is a thing after you read the meal suggestions below.

What Should Teens Be Eating?

According to ChooseMyPlate.gov, the government's approved nutritional advice, teens should aim for foods from these sources:

• Fruit: Loaded with Vitamin A, C, and fiber. Great options include pineapple, apples, berries, and bananas.
• Grains: Whole grains like whole-wheat bread and brown rice provide B vitamins, minerals, and fiber to help you feel fuller longer and concentrate better.
• Vegetables: Peppers, mushrooms, tomatoes, and onions are packed with vitamins and fiber essential for growth.
• Milk or Dairy Alternatives: Teens need calcium, protein, and vitamin D for strong bones, teeth, and muscles. Low-fat chocolate milk counts.
• Protein: This doesn't have to mean meat. You can get protein and iron from poultry, fish, eggs, nuts, seeds, beans, and lentils.

Smart Tips for Healthy Teen Eating

• Limit added sugars: Try to keep added sugars to less than 10% of your daily calories. Choose real fruit over juice, skip soda, and go for dark chocolate or fruit instead of heavy desserts.
• Watch your portions: Eat slowly and give your body time to recognize fullness. Skip oversized portions and avoid mindless snacking.
• Don't skip meals: Skipping meals leads to low energy and overeating later. Always eat breakfast, bring lunch, and aim to eat a balanced dinner.

Teen-Approved Full-Day Meal Plan

Need a little structure? Here's an example of a healthy day of eating that balances taste and nutrition:

Breakfast:

• 2 scrambled eggs with chopped zucchini and broccoli
• 1 sausage link
• 1 cup of 1% milk
• 1 piece of fruit (like an apple or banana)

Lunch:

• Hummus sandwich with feta, cucumbers, and sprouts on multigrain toast
• A handful of honey-roasted almonds

Snack:

• 1 string cheese
• 1 cup of grapes

Dinner:

• 3 oz grilled salmon with garlic sauce
• 1 mashed sweet potato
• Grilled asparagus (6-7 spears)

Dessert:

• ½ cup frozen yogurt with cashews, pistachios, and dried figs

You can also find more teen-friendly recipes HERE.

Cooking: Fast and Easy Resources

• A Quick Guide to the Best Air Fryers
• 25 Air Fryer Recipes That Will Change The Way You Meal Prep
• 20 Dinners in 20 Minutes or Less