Healthy Eating for Teenagers: What is Healthy Eating and Tips

Establishing a healthy eating regime is key factor in developing a healthy life style. An effective diet plan consists of nutritious snacks and meals. A teenager’s diet should enable good health and encourage healthy growth of their bodies. Physiological changes affect the nutritional needs in teenagers and most of the time they choose food in defiance against parents or in response to peer pressures. Parents should encourage healthy dietary habits in teenagers as healthy eating is an important way of leading a healthy lifestyle.

What is Healthy Eating?

  • Teenagers should eat 3 meals in a day regularly in the morning afternoon and in the evening.
  • They should include proteins, grains, vegetables, fruits, healthy fats and dairy products as they meet the nutritional requirements of the body.
  • Healthy eating will help teenagers to stay strong for any physical activities like sports. It also helps in maintaining a healthy and ideal weight and helps teenagers to reach their maximum height.

Tips for Healthy Eating

Do Not Skip Meals:

The best way to stay fit and to maintain a healthy weight and energy is by eating 3 meals with snacks in between them. The habit of skipping meals forces teenagers to choose food which are not healthy. More than 20% of the teens skip their breakfast which makes them over-eat later in the day. They should avoid eating away from home or they should at least know where to buy food that is healthy.

Learn Simple Ways to prepare food:

Teenagers should learn simple and healthier ways to cook food and simple ways include stir-frying, grilling, baking, microwaving, and boiling instead of fried foods. They should try dry or fresh herbs such as Oregano, Parsley and Basil. Spices such as Chili Powder, Lemon Pepper and Garlic Powder can be used to flavour the food. Avoid toppings such as margarine, butter and gravy as they are less healthy. Teens should eat meat which is skinned and fat free as it is healthier and more nutritious.


Sugary drinks contain lots of energy in the form of calories that is not required by the body. They do not contain any proteins, minerals, vitamins or fiber. Teens should opt for sugar free drinks, diet sodas, water or even flavored water. They should avoid regular drinks and juices and they should make it a point to limit the intake of desserts like cakes, candies and cookies.

Mindful while Eating:

Teens should eat their meals for at least 20 minutes as it takes twenty minutes to feel full. They should relax and should slow down the pace of eating. The best way to balance the energy and to stay comfortable is to eat when you feel hungry and to stop when you are full. Foods like whole grains, vegetables and fruits are rich in fiber and they should be included in your diet.

Avoid Dieting:

Teenagers should eat in moderate amounts to include all kinds of foods in their diet. Avoid following drastic weight loss plans as weight loss can affect the growth of a teenager. Small lifestyle changes can help teenagers to stay fit, happy and healthy in the long run.

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