Healthy Eating Tips For Teens

  • Eat at least three times a day
  • Increase fiber intake
  • Limit salt
  • Drink a lot of water
  • Eat a balanced diet
  • Snack on fruits and vegetables instead of chips, candy and other junk food


Healthy Diet Plan for Teens:

Breakfast Choices

  • A cup of soy with skimmed milk
  • Whole-grain bread with peanut butter
  • 1 to 2 boiled eggs
  • Oatmeal with raisins, sliced banana or strawberries, for some protein you can add peanut butter
  • Orange juice fortified with calcium

Lunch Choices

  • Egg salad with lettuce and tomato on whole grain bread
  • Vegetable pizza
  • Lentil, vegetable or black bean soup
  • Tacos made with beans, tomatoes, onions and other vegetables, topped with light cheese
  • Tuna sandwich on whole-wheat bread.

Dinner Choices

  • Baked potato topped with steamed vegetables.
  • Chicken with salsa and guacamole.
  • Grilled shrimp or chicken with light Caesar dressing.
  • Chicken, shrimp or tofu with stir-fried vegetables.

For successful weight control, combine a balanced diet of vegetables, fruit, whole grain, lean protein and low-fat dairy with regular exercise.

Always consult your doctor before beginning a new diet or exercise regimen.


Weight-Control Information Network; Take Charge of Your Health: A Guide for Teenagers; win.niddk.nih.gov; http://win.niddk.nih.gov/publications/take_charge.htm

Academy of Nutrition and Dietetics; Raising Healthy Eaters from Preschool to High School; EatRight.org;

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