Eating Healthy During Adolescence

Eating healthy during adolescence is important as teen’s bodies need more calories and nutrients, including protein, calcium, and iron. While teens are becoming more independent and making food decisions on their own, developing healthy habits now will sustain them into adulthood.  

How much a teen should eat depends on their individual needs. In general, your teen should eat a varied diet, including: 

Fruits and vegetables daily. Teens should eat two cups of fruit and two and a half cups of vegetables every day (for a 2,000-calorie diet). 

1,300 milligrams of calcium daily. Teens should eat three one-cup servings of low-fat or fat-free calcium-rich foods daily. Good sources include yogurt or milk. One-cup equivalents include one and a half ounces of low-fat cheddar cheese or two ounces of fat-free American cheese. 

Protein to build muscles and organs. Teens should eat at least five and a half ounces of protein-rich foods daily. Good sources include lean meat, poultry, or fish. One-ounce equivalents of other protein sources include a half cup of beans or tofu, one egg, a tablespoon of peanut butter, and a half ounce of nuts or seeds. 

Whole grains for energy. Teens should get six ounces of grains daily. One-ounce equivalents include one slice of whole grain bread, a half cup of whole grain pasta or brown rice, or one cup of bulgur wheat or whole grain breakfast cereal. 

Iron-rich foods. Boys need iron to support their growth of lean body mass, while girls need iron to replace the blood they lose through menstruation. Good sources of iron include lean beef, iron-fortified cereals and breads, dried beans and peas, or spinach. 

Limiting fat. Teens should limit their fat intake to 25 to 35 percent of their total calories every day, and they should choose unsaturated fats over saturated fats whenever possible. Healthier, unsaturated fats include olive and avocado oils; fatty, cold-water fish (salmon, trout, tuna, and whitefish); and nuts and seeds. 

For more information on options for your teen’s diet, connect with your local Semper Fit program.