eating healthy

How to Healthy Eating Tips for Teens


How to Healthy Eating Tips for Teens. First of all, I’m sure you’ve all heard “You need to eat your breakfast,” “that’s enough soda,” “please lose the junk food and eat some real food.”  If you’re a typical teen with parents who always nag you about what you eat, these comments will sound familiar to you. Give your parents a break; they are just doing their job. They want you to learn healthy eating habits, so you’ll develop, be healthy, and keep your moods balanced.

Your body needs certain nutrients to feel well as you go through each day. The most important meal is breakfast, even though it’s probably the most difficult for many teens. Also, breakfast is even more critical if you aren’t eating lunch on a regular basis, and are waiting until after school or until dinner to eat.


Your body needs a daily supply of protein, complex carbohydrates, and healthy fats to get the fuel it needs for energy and optimum health.

Protein is a primary component of our muscles, hair, nails, skin, eyes, and internal organs, especially the heart and brain. It’s required for growth, for healthy red blood cells, and much more. Protein foods include eggs, cheese, soy products (soymilk, tofu, miso, tempeh), fish, beans, nuts, seeds, chicken, turkey, beef, and pork. If you are interested in following more of a vegetarian diet, choose soy products, beans, and nuts to satisfy your protein needs.


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Carbohydrates are our primary source of energy and play a significant role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans.

The foods you should eat in limited amounts are ones that contain sugar, such as packaged cookies, cakes, and sodas. These sugars are known as simple carbohydrates and can hurt your blood sugar levels and your moods.

Fats are a form of energy reserve and insulation in your body and can be burned to make energy when you don’t get enough from your diet. Fats transport nutrients such as vitamins A, D, E, and K through your body and fatty tissue protects your vital organs from trauma and temperature change.

Saturated fat (bad fat)

Simply put, there are “good” fats and “bad” fats. The “bad” fats are called saturated fats. They’re found in animal products, meats, dairy foods and should be limited in the amounts eaten. Hydrogenated fats, sometimes called “trans fatty acids” are also bad fats that are known to lead to heart disease and cancer. These trans fatty acids are included in many packaged baked goods and margarine.

Healthy Eating Omega-3 and Omega-6 (good fat)

The “good” fats include the Omega-3 and Omega-6 fatty acids. Deficiencies of Omega-3 fatty acids can lead to decreased learning ability, ADHD, depression, and dyslexia. These fats come from your food sources. Good sources of the Omega-3’s are flax oil, ground flaxseed, cold water fish like salmon and fresh tuna, canola oil, walnuts, and pumpkin seeds. Other “healthy” fats to include in your diet are in olive oil, avocados, and grapeseed oil.

powered whey protein

Here are some ideas for healthy eating, and quick, easy meals:

What to eat for Breakfast?

Soy or whey shake-combine a cup of vanilla, chocolate, or plain soymilk (or use cow’s milk if you prefer) in a blender with a ½ banana, two ice cubes, one scoop of soy or whey protein powder, 1 tbsp of ground flaxseed and blend. Starting your day off with this shake will improve how you feel and function throughout the day.

Whole grain toast or bagel with peanut butter. The peanut butter will give you the protein you need to sustain your energy throughout the morning. Eggs-fried, scrambled, poached, or hard-boiled with whole grain toast; 1 or 2 eggs will provide you with an excellent protein source to begin your day, and the whole grain gives you the carbohydrates needed for energy.

Oatmeal with chopped nuts and raisins, a sliced banana, or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal.

Drink calcium-fortified orange juice before your breakfast or along with it to get the added vitamin C and calcium. Consider taking a multivitamin supplement.

Fresh fruit is a great way to start your day.  So, whenever possible add an orange, pear, strawberries, banana, watermelon, peaches, blueberries combined with a container of yogurt and some granola for a delicious breakfast.

What to eat for Lunch?

Egg salad sandwich on whole wheat bread with lettuce and tomato.

Veggie burger with all of the toppings that you would add to a regular hamburger.

egg salad sandwich

Tuna salad sandwich on whole grain bread or roll.

Salad bar with a colorful variety of vegetables and chickpeas or red kidney beans.

Wrap with turkey, chicken, tofu, or cheese and vegetables.

Tacos made with lettuce, tomato, onions, and cheese.

Black bean soup, lentil soup, vegetable soup.

Veggie pizza or pizza with any of your favorite toppings.

And what to eat for Dinner?

Pasta made with pesto sauce, tomato sauce, or with vegetables.

Stir fry vegetables with tofu, shrimp, or chicken.

healthy eating

Caesar salad with grilled shrimp or chicken.

Broiled salmon with vegetables.

Baked potato with a vegetable or chili topping.

Ravioli made with meatballs and sauce.

Chicken fajitas with guacamole and salsa

Your dinner choices are unlimited and will depend on whether you or your parents are preparing your meal.   Your goal, in the beginning, should be to eat a good breakfast and at least one other healthy eating meal each day. That meal should contain a good source of protein, fresh vegetables, and whole grains (e.g., brown rice, barley, millet, whole wheat, oats).

Make an effort to eat foods that don’t come prepackaged or prepared. Read the nutrition labels on the packaged foods you eat so you can learn more about the food’s sodium and fat content, as well as the many ingredients found in the packaged foods. Therefore, if you can’t pronounce the ingredients on the label, chances are the food, is not your best choice nutritionally.

In conclusion:

Along with choosing more healthy eating foods, begin to exercise each day because your body requires a physically active lifestyle. Before school, jump rope for a while before leaving the house to get your blood moving. Consequently, you’ll feel better, and it will improve your ability to concentrate during the day.

Kids need to be more active than adults

After school, jump and dance on a trampoline while listening to music. (Trampolines are available in all shapes, sizes, and price range.) Exercising is an excellent way to get the blood circulating to your brain so you can better focus on your homework assignments. I’ll bet your parents nag you about doing your homework too!

Whatever physical activity appeals to you, make it part of your daily routine. As a result, it will lift your spirits and improve your moods. Exercise along with healthy eating habits will make you feel much better and more energetic. And, when you do start to age like your parents, your body will be thankful that you nurtured and cared for it so well.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

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32 thoughts on “How to Healthy Eating Tips for Teens

  1. When you were young like a teenager, you were not really conscious about healthy eating habits. I always have to remind my teenager niece to consider eating healthy foods but she doesn’t mind it.

    1. Hi Chatingale, we have to teach the children about the affects of a bad diet on their health. Also, we must lead by setting a good example for them to follow. Thanks for sharing, Robert

  2. Teenagers have different diet from adults. They need more source of energy like carbohydrates because they are more active and still growing.

    1. Hi Angela, I’m not so sure teens have a different diet from adults. I think they have a bigger appetite than adults. Yes, they are in a growing stage and require more energy. Complex carbohydrates are our primary source of energy and play a significant role in the functioning of our nervous system, muscles, and internal organs. Carbohydrate foods include fruits, vegetables, whole grains, and beans. However, stay away from simple carbohydrates which have too much sugar. Thanks for sharing, Robert

  3. I cannot tell my teenage cousin to eat all that you just prescribed day in and day out. But I understand the principles behind your post. They are good and will surely advice her accordingly.

  4. great article. nice meal lay outs. makes it very easy to picture what to eat and you gave a few different choices. the one thing i struggle with in my household is omega’s. we eat fish once in awhile but due to price and how little its liked here i have better like with an omega suppliment. thinking maybe i should just cook with some olive oil instead to help.

  5. This is a perfect starting guide for me. I have learned about what composes a balanced, nutritional diet, thanks!

  6. Good thing my daughter always eats vegetables. I’m really motivating her not to have a sexy body, but to have a healthy body.

    1. Hi Angelo, the way I see it a healthy body is a sexy body. It’s good that your daughter is eating vegetables. What about fruit? Does she eat plenty of fruit? Thanks for sharing, Robert

  7. Thank you so much for this post. It is good to see something that goes beyond just saying “don’t eat fast food”, but that also gives us nice and easy to apply alternatives. I am totally sharing this with anyone who has a teenager at home. I really like the breakfast ideas, especially to burst protein content in the oatmeal with peanut butter.

  8. It gets so interesting reading this article. Am a teen and each time my parents complained about my eating habits, that was way last year. I have since started changing the habits and it really feels great.

    1. Hi David, I’m glad that you as a teen is starting to understand what healthy eating is all about. You’ll feel much better as you begin to age and don’t forget about exercise too. Thanks for sharing, Robert

  9. teen years are the times where you eat a lot. Meaning more likely than not they do not care about health and I can agree with that. However, I am sure when they grow older I know they will be aware of this.

  10. What a great list of easy things to eat throughout the day! Thanks! Not a fan of flaxseed though. How is it healthy?

  11. I have 2 teens and they pretty much like eating junk foods. Thank you for these suggestions. I will try to prepare healthier foods for them from now on.

    1. Hi Annie, your teens eating habits generally follow them through their whole life. The older they get the harder it will be to change their habits. It’s up to you to get them to start eating a healthier diet. Good luck and thanks for sharing, Robert

  12. These foods are so mouth-watering! I would recommend this healthy eating tips to my son, I’m sure he would love this while staying hale and hearty.

  13. one more comment my brother has three kids my sister has only one and they are so different Mateo has 16 my other three kids are smaller and their habits are very very different these kids love snacks cheese yogurts, chocolate and our traditional Colombian foods that we use rich in vegetables with lots of flavors not spicy though like Mexico and we consume little sodas and more tropical juices so teens from all over the world are gifted and though is different from one country to another we must keep our tradition and food is definitely one

    1. Hi Iliana, I agree with you tradition and food is very important. Eating should be enjoyable and a family activity. As a mother it’s up to you to make sure your children get a healthy diet. Try to get the kids to eat fruits instead of the snacks that they now eat. Fruits have vitamins and minerals that the body needs to function properly. Your children will be healthier. Thanks for sharing, Robert

  14. I love veggie burger and ravioli. It saddens me that going vegan is very hard to do in our country since the ingredients are very hard to find. Gluten free foods are not readily available But nonetheless I always like your blogs. I learned alot everytime I read them.

  15. This is just wonderful I have a nephew he is 16 now and let me tell you he is so hard to eat breakfast but he can´t missed his Coco in the morning or an orange juice and that should do it but now that you explain it I am going to copy it and make him read it, he loves salad though and can´t stand dairy products so the only time we can make him take cheese or milk is with Coco or in a pizza he has been like that since he was 4 years old. Thank you

  16. Very good read, and very informative article to say the least. I just noticed however that the diet mentioned here heavily leans toward western food culture. It’s not bad or anything but I was actually expecting weird meal combos, and of course, weird fruits! Probably just me 😀

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