BREAKFAST
For a teenager, breakfast should consist of 35% protein, 45% carbs, and 20% fat (it does not need to be exact to that formula). Mental concentration burns many calories.
| Good Foods | Bad Foods |
| Zone bars Egg Cheese Ham sandwich on whole wheat English muffin Lean meats Greek yogurt Protein shakes Protein bars Fruit Peanut butter Kashi Whole grain cereal Milk Breakfast bars Whole grain oatmeal |
High sugar cereal Pop tarts Doughnuts Muffins Sugar cereal Sugary oatmeal Bagels Pastries White bread Bacon Most sausages Sauces Croissant |
LUNCH
Teens are encouraged to bring lunch to school if school lunch is the only option see suggestions below.
| Good Foods | Bad Foods |
| Tuna Grilled Chicken Steak Peanut Butter Whole Grain Bread Turkey Ham Roast Beef Salads Eggs Fruits Veggies |
Pizza (except whole grain crust) Hotdogs Processed Meats White Bread Boxed Burgers Most Burritos PB & J Fried Foods French Fries Pasta (except whole grain) Chinese Food All Fast Foods Chips (potato chips, corn chips, cheesy chips, etc.) |
DINNER
The big meal of the day, and important in more ways than one. If a teenager goes home to a high carb meal, his/, her blood sugar will crash, and he will find it difficult to concentrate and function properly to do his/her homework. Most dinners are unfortunately the biggest meal of the day. A teenager’s body reacts to that event, and if the teen is sedentary, he/she will convert the glucose from the high carb meal into glucose and stored as fat. For sedentary teens, a high carb meal should be avoided at all cost.
| Good Foods | Bad Foods |
| Fish Grilled, Baked, Boiled Lean Meat Grilled, Baked, Boiled Poultry Whole Grain Pasta Whole Grain Bread (moderation) Veggies Sweet Potatoes Plain (or with Mustard) Baked Potatoes Hummus Whole Grain Pizza (moderation) Lean Roast Beef Brown Rice Seafood |
White Rice Fried or Sautéed Food Non-whole Grain Pasta Cream Sauces Fast Food Most Ethnic Foods |
How do you get your teens to eat healthy?
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