Healthy Eating During Adolescence

Eating healthy is an important part of a healthy lifestyle and is something that should be taught at a young age. The following are some general guidelines for helping your teen eat healthy. It’s important to discuss your teen’s diet with their healthcare provider before making any dietary changes or placing your teen on a diet. Discuss these healthy eating recommendations with your teen so they can follow a healthy eating plan:

• Eat 3 meals a day, with healthy snacks.

• Increase fiber in the diet and decrease the use of salt.

• Drink water. Try to avoid drinks that are high in sugar. Fruit juice can have a lot of calories, so limit your teen’s intake. Whole fruit is always a better choice. 

• Eat balanced meals.

• When cooking for your teen, try to bake or broil instead of fry.

• Make sure your teen watches (and decreases, if necessary) their sugar intake.

• Eat fruit or vegetables for a snack.

• Decrease the use of butter and heavy gravies.

• Eat more chicken and fish. Limit red meat intake and choose lean cuts when possible.  

The MyPlate icon is a guideline to help you and your teen eat a healthy diet. MyPlate can help you and your teen eat a variety of foods while encouraging the right amount of calories and fat.

The USDA and the U.S. Department of Health and Human Services have prepared the following food plate to guide parents in selecting foods for children ages 2 and older.

The MyPlate icon is divided into 5 food group categories, emphasizing the nutritional intake of the following:

• Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat bread, brown rice, and oatmeal. Aim for mostly whole-grains.

• Vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables.

• Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed. The American Academy of Pediatrics recommends children ages 7 to 18 limit juice intake to 8 ounces or 1 cup per day.

• Dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium.

• Protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine—choose more fish, nuts, seeds, peas, and beans.

Oils are not a food group, yet some, such as nut oils, contain essential nutrients and can be included in the diet. Others, such as animal fats, are solid and should be avoided.

Exercise and daily physical activity should also be included with a healthy dietary plan.

• Provide regular daily meal times with social interaction. Demonstrate healthy eating behaviors.

• Involve teens in selecting and preparing foods and teach them to make healthy choices by giving them the chance to select foods based on their nutritional value.

• Select foods with these nutrients when possible: calcium, magnesium, potassium, and fiber. 

• Most Americans need to cut the amount of calories they consume. When it comes to weight control, calories do count. Controlling portion sizes and eating non-processed foods helps limit calorie intake and increase nutrients.

• Parents are encouraged to provide recommended serving sizes for teens.

• Parents are encouraged to limit a teen’s screen time to less than 2 hours daily. Instead encourage activities that call for more movement.

• Teens need at least 60 minutes of moderate to vigorous physical activity on most days for good health and fitness and for healthy weight during growth.

• To prevent dehydration, encourage teens to drink fluid regularly during physical activity and drink several glasses of water or other fluid after the physical activity is completed.

To find more information about the Dietary Guidelines for Americans, 2015–2020 and to determine the correct dietary recommendations for your child’s age, sex, and physical activity level, visit the ChooseMyPlate and 2020–2025 Dietary Guidelines sites. Note that the MyPlate plan is designed for people older than age 2 who do not have chronic health conditions.

Always talk with your teen’s healthcare provider regarding healthy diet and exercise requirements.

Healthy eating during adolescence is important as body changes during this time affect an individual’s nutritional and dietary needs. Teens are becoming more independent and making many food decisions on their own. Many teens have a growth spurt and an increase in appetite and need healthy foods to meet their needs. Teens tend to eat more meals away from home than younger children. They are also heavily influenced by their peers. Meal convenience is important to many teens and they may be eating too much of the wrong types of food, like soft drinks, fast-food, or processed foods.

Also, a common concern of many teens is dieting. Girls may feel pressure from peers to be thin and to limit what they eat. Both boys and girls may diet to “make weight” for a particular sporting or social event.

These are some helpful considerations as you prepare meals for your teen:

• Arrange for teens to find out about nutrition for themselves by providing teen-oriented magazines or books with food articles and by encouraging them and supporting their interest in health, cooking, or nutrition.

• Take their suggestions, when possible, regarding foods to prepare at home.

• Experiment with foods outside your own culture.

• Have several nutritious snack foods readily available. Often, teens will eat whatever is convenient.

• If there are foods that you do not want your teens to eat, don’t bring them home.