All there is to know about healthy eating for teenagers

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All There Is To Know About Healthy Eating For Teenagers

During the teenager years, it’s normal to experience a high caloric intake. Balancing foods is never a priority for these super cool kids. Most of the time, their appetite is fed by unhealthy snack cravings, which are rich fat and sugar.  Most teenagers fail in making healthy eating choices, thus need guidance from adults and nutritionists on some simple plans.

What Are Healthy Foods?

Due to the energy spark at this age point, teenagers need encouragement on consumption of healthy foods that are rich in energy. This includes many fruits, vegetables, lean proteins and low glycemic carbohydrates. The teenage diet should have a reduction highly processed foods, industrial oils and fast foods and sugars; or rather, these should be in moderate amounts. The following are foods are essential to a teenage diet.

    • High water consumption is significant for all body systems. It aids in metabolism, brain function, digestion and energy
    • Rich iron sources for the blood like red meat, green vegetables, vitamin filled cereals, and fish
    • Calcium rich foods for boosting bone and teeth strength
    • Vitamin D sources that supply calcium to the blood, such as oily fish, egg yolks and any other fortified cereals or products (it might be a good idea to supplement vitamin D in the winter months)

Jamieson Vitamin D Gummies 1,000 IU – Orange, Strawberry, Lemon

  • Foods rich in the natural folic acid form like brown rice, avocado, green veggies and fortified bread
  • Vitamin C sources that help in iron absorption like citrus fruits, potatoes, and tomatoes
  • Omega-three fatty acids, protein, minerals and vitamins food like oily- fish.

Maintain a healthy diet by maintaining and keeping track of your weight. Excess weight leads to numerous health problems and conditions. Reduce fatty and sugary food intake and increase your physical activity. Nevertheless, focus more on consuming a balanced diet than losing weight. Purchase a water bottle and ensure that it is always full to the brim with water.

Vegetarian Diet for Teenagers

Balance your food intake by consuming a nutrient rich diet. Use alternative protein sources like beans and lentils. Include leafy vegetables (non-GMO), cereals and bread rich in iron. Iron is easily absorbed when taken with vitamin C rich foods like citrus fruits.


Follow this up by monitoring food habits and regulating food servings. The increase in appetite increases the servings, which is not good for general body health. It leads to poor food choices. The following habits should stop.

  1. Skipping meals

Most teenagers tend to skip breakfast.  Breakfast improves concentration and aids in maintenance of health and weight. Ensure that you refrain from skipping meals holistically, and not just breakfast.

  1. Refusal of homemade meals

Most food joints pride themselves in serving fast foods. When it comes to fast food, they have a low nutritional value. They are rich in calories and fats. Making it worse, these fast food joints offer delivery services. This makes home cooked meals sidelined. Nutritionists advise against this eating culture.

  1. Increased consumption of soft drinks

Soft drink consumption among the youth is very high. This goes hand-in-hand with eating in restaurants.

  1. Consumption of foods in various food groups

This other food group includes snacks, soft drinks, fats, and oils, among others. These are energy giving foods; however, they are not healthy options. They are high in fat and calories, which proves to be detrimental to the health of most teenagers at an older age.

In summary,

  • prepare healthy breakfast options for your teenager
  • send them with many fruits and snacks in their bags
  • ensure they are drinking plenty of water and teach them about the proper amount of water for their weight (check out my video HERE)
  • encourage eating nutritious dense foods at home so at least they get most meals with high nutrient content
  • get them active! Having a healthy lifestyle includes getting up and moving

Let me know what your teenager thinks of these options..

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