The Right Nutrition for Your Teenager

Kids Eating at the School Cafeteria

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?

Leave us a comment. Help us others.

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Vishal Shah

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