Teenagers

Eating Guidelines for Teenagers

• Variety of Foods:
  • Teenagers should eat a variety of healthy foods daily, as outlined in the food pyramid.
• Key Nutrients for Teenagers:
  • Protein:
  • HBV (High Biological Value) protein is especially important during teenage years to support rapid growth and hormone production.
  • Found in meat, fish, eggs, and dairy.
  • Carbohydrates:
  • Teenagers need 3–7 servings per day, depending on their gender and activity level.
  • Choose wholegrain options like brown bread, rice, and pasta.
  • Calcium:
  • Vital for developing strong bones and teeth.
  • Found in milk, cheese, yoghurt, and green vegetables.
  • Iron:
  • Essential due to increased blood supply.
  • Teenage girls should especially include iron-rich foods like red meat, leafy green vegetables, and fortified cereals to prevent anaemia (during menstruation).
  • Vitamin C:
  • Supports general health and helps the body absorb iron.
  • Found in fruits like oranges, strawberries, and kiwis.
  • Vitamin D:
  • Necessary for calcium absorption.
  • Found in fortified foods, oily fish, and sunlight exposure.

• Limiting Unhealthy Foods:
  • Avoid foods high in fat, sugar, and salt as these have low nutritional value and can cause weight gain.
• Hydration:
  • Drink at least eight glasses of fluids daily, focusing on water. This helps keep the skin clear and the body hydrated.
• Breakfast:
  • Always eat breakfast to improve alertness and concentration.
  • Choose healthy options with low sugar and salt.
• Healthy Snacking:
  • Select nutritious snacks like fruit, nuts, and yoghurt instead of sugary or salty snacks.

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Key Takeaway

Teenagers experience rapid growth and hormonal changes, so it is crucial to focus on nutrient-dense foods to support development and overall health. Healthy eating habits during adolescence can set the foundation for lifelong well-being.