Top 10 Healthy Foods for Teens

Did you know that teenagers are becoming more obese than ever? Global studies indicate a disturbing trend, with a growing number of children becoming overweight due to erratic lifestyles and poor eating habits. Don't you think that as a parent, you have also contributed to this phenomenon? Healthy foods for teens are not hard to find!

However, don't judge yourself too harshly. Let's try to rectify the eating disorders of our teenagers. You can't force them to eat anything, and they can become unruly at the slightest provocation. So how do you make sure they have a balanced and healthy diet? Well, by finding new and more fun ways to provide them with their daily nutrition. Healthy foods for teens are listed below. Read this post and find out some healthy food ideas for teens.

You May Read Also: Why 98% Of Weight Loss Is Temporary - How To Lose Well

Teenage Eating Habits:

Before moving on to more detailed healthy food ideas for teens, here's a quick look at the nutrition chart for teens: (1)

Top 10 Healthy Foods For Teens:

1. FIVE SERVINGS OF FRUITS AND VEGETABLES:

Fruits and vegetables are quite essential to the diet and are rich in vitamins and minerals. They are an essential part of the diet for any growing person and teenagers are no different. Five 80g servings of fruits and vegetables help you meet the 400g count prescribed by the World Health Organization for adolescents. (1)

2. Critical Calcium:

Teenagers need a high dose of calcium; about 1,300 mg per day. This requirement is why medical professionals insist that your child drink milk twice a day. Manufacturers typically fortify milk with vitamin D and calcium; Together they help build strong bones. Consider including plain yoghurt, hard cheese, cottage cheese, or even calcium-fortified fruit juices in your teen's diet. (two)

3. Iron Shops:

In the list of healthy foods for teenagers, iron occupies an important position. If your teen tends to burn out too soon, you may want to rethink your diet. Oftentimes, insufficient iron in the diet can lead to deficiencies that lead to health disorders later on. Girls need more iron in their diet than boys because of blood loss during menstruation.

Beef, poultry, oysters, green vegetables, nuts, and beans are rich sources of iron. With an iron requirement of 15 mg per day for girls and 11 mg for boys, you might even consider giving your teens iron supplements, based on doctors' advice.

4. The power of protein:

Protein is one of the most necessary essential nutrients out there. You need protein to make collagen, build body tissue, muscles, and organs. Protein is also quite essential for maintaining energy levels in your body. Teenagers need five and a half ounces of protein in their diet every day. Consider including high-protein foods like tofu, lean meat, nuts, seeds, beans, poultry, and fish in your teen's diet. Healthy food for teens is tasty and full of nutrients.

5. Whole grains:

The most abundant choice among the components of the diet, whole grains contains many nutrients. Whole grains are rich in dietary fibre and provide your body with energy. Consider including whole wheat bread, brown rice, and oatmeal to make your diet healthier and more nutritious. Surprise your teens by trying delicious recipes with whole-grain pasta, cracked wheat, and whole-grain breakfast cereals like raisin bran. (3)

6. Regulate fats:

One of the biggest problems in teenage eating habits is restricting the number of trans fats and other MUFAs (monounsaturated fatty acids) in the diet. You need to be very careful that your teen does not develop an over-reliance on junk food. You should consider preparing some exciting recipes with flaxseeds, walnuts, pumpkin seeds, cold-water fish, etc. These foods are rich in PUFAs (polyunsaturated fatty acids), which promote good health.

You May Read Also: How to Recover From Stress & Emotional Sabotage

7. Smart snack:

Junk food has many problems. The best way to make sure your teen stays healthy is to cut all that junk food out of their diet. Teach them to snack smart and avoid fatty or sugary foods, which can lead to a lot of complications later on. Consider preparing one of the following snacks for them:

Baked chips like potato or tortilla

Sliced ​​fruits, fresh or dried

String cheese or low-fat cottage cheese

Air fried popcorn

Rice cakes or whole-grain crackers

Vegetables with low-fat sauce (4)

8. Granola Bar With Milk:

Don't let your child go to school without eating breakfast. Surprise him with a tall, refreshing glass of milk and a granola bar, a new style of breakfast on the go. Nuts, dried fruit and seeds make granola a fibre-rich food, while omega fatty acids make it an effective energy booster. Remember not to consume granola bars that are high in saturated fat.

9. Peanut Butter:

It is one more option in the list of healthy foods for teenagers. Peanut butter is quite popular among teenagers. One of the best after-school snacks you can make for your teen is a peanut butter sandwich. The delicious butter flavour ensures that both you and your child are happy with your choice of snack. Peanuts are one of the best sources of iron, and peanut butter is a healthy option to add more fat and calories to your diet. Fat and healthy probably seems like a contradiction, but peanut butter contains a lot of unsaturated fats, which are healthy for you. Consider eating your peanut butter sandwich with a glass of milk and add some apple slices.

10. Grilled Salmon Salad With Spinach:

Fish is a better source of many nutrients and is more nutritious than chicken for teens. With its anti-cancer properties, fish is especially rich in omega-3 acids, making it a heart-healthy food. Omega-3 acids help reduce the risk of depression and arthritis. Salmon is one of the best fish to consume, and it is rich in polyunsaturated fats. Add spinach to fish to double your nutritional intake as the more green vegetables you consume, the more nutrients you consume. You can also skip the chicken salad with coleslaw and let your child gorge on a large serving of grilled salmon along with spinach. Salmon and spinach are not only healthy but also incredibly tasty.

Healthy Food Chart for Teens:

Breakfast:

Make sure your teen starts their day with a healthy breakfast. According to the Nemours Foundation (1), children who eat healthy foods in the morning tend to do better in school. Teens need lots of whole grains every day, so offer them whole-grain toast with peanut butter or jelly. Mixing yoghurt with granola bars is also a great breakfast option for kids. On the weekends, you can have scrambled eggs with whole-grain toast and a glass of milkshake.

You May Read: How to Get to Sleep Quick

Lunch:

Pack your child a homemade lunch so he doesn't indulge in junk food. Pack lean turkey, chicken or tuna sandwich in your teen tiffin. You can also make Mandarin Chicken Salad or Baked Chicken on the weekend.

Appetizers:

Snacking is a must for your child as it satisfies his hunger and provides him with adequate energy to carry out his endless activities. Give your child a piece of fresh fruit with whole-grain crackers and cheese or low-fat yoghurt with nuts or berries. You can also offer a salad with low-fat dressing or raw vegetables like carrots or celery with creamy sauces. Kale Fries are a great alternative to French fries.

Dinner:

Fried rice with sautéed vegetables, tacos with stuffed turkey, or couscous is all good options for dinner. You can also serve baked salmon with boiled potatoes.

Now is the time for you to pitch in and make some big changes to your teen's diet. Tell us more healthy tips to help engage teens in healthy eating habits? Let's group our ideas here. Our fellow readers would love to hear from you.