Teenage is a developmental phase and therefore nutrition of this age group should be taken seriously. Making sure that the teenagers have a proper and balanced diet is important as teenagers go through a lot of changes and are subject to a lot of strains including physical and social changes as well as high energy demands due to growth. However, getting a proper diet for a teenager can be a daunting task for many parents. 

Let’s take a look at what diet can be considered healthy for the teenager and how to plan it so that the teenager can get all the necessary nutrients.

Teens Nutrition Needs: What You Should Know

This is the basic step that any good diet plan for any growing child or teenager must consider. Teenagers are in a more vulnerable position still in the developmental process, which means that they need more calories and nutrients than adults, given the growth spurts, hormonal changes, and more physically active lifestyle they follow. 

Key nutrients to focus on include:Key nutrients to focus on include:

Protein

As being the building block of muscles, protein should ideally be included in all the meals of the day. Some of the recommended foods that should be included as sources of protein include fresh lean meats, poultry, fish, eggs, dairy products, beans and nuts.

Calcium and Vitamin D

These nutrients are playing a very important role as for the body and particularly in formation of bones. Make sure that they eat enough calcium-containing foods such as dairy products, green leafy vegetables, and foods that have been fortified with calcium and vitamin D from the sun, foods that are fortified with Vitamin D, or take supplements.

Iron

Iron contributes to formation of healthy red blood cells as well as energy. These are sources of heme-iron which is more easily absorbed and also; vitamin C rich foods, red meats, poultry, fish, beans and fortified cereals. Best taken with foods that have vitamin C to support the absorption of iron in the body usually found in fruits like oranges.

Fibre

Fibre controls the digestion process and keeps the body fit by reducing half of body size. Supplementation of whole grain products, fruits, vegetables and legume should be promoted.

Healthy Fats

People cannot do without fats in their diet as it helps in the development of the brains and the general health. Prefer foods rich in monounsaturated fats, such as avocados, nuts, seeds and olive oil and avoid hydrogenated oils, trans fats and saturated fats found commonly in fried and processed foods.

Plan Balanced Meals and Snacks

A balanced diet includes a variety of foods from all the major food groups: It is divided into five groups: these include fruits, vegetables, grains, proteins, and dairy products or those products that contain them. 

Here’s how to plan balanced meals and snacks throughout the day.

Breakfast

Ensure you take your breakfast in the morning to allow for energy in the form of carbohydrates, proteins and fats. Some of them could be: whole grain bread toast taken with avocado and eggs, fruit, yoghurt, and nuts , or oatmeal plus fresh berries and a spoonful of nut butter.

Lunch

Try to make sure that the lunch box contains all the nutrients required for the day. One should consider a whole-grain sandwich with lean protein in it such as turkey or sandwiches made from chicken, lettuce, and a piece of fruit or vegetable. On the other hand, it is recommended to take a quinoa salad with vegetables, beans, and a little portion of dressing.

Dinner

Dinner can consist of a protein component, whole grain and an abundance of vegetables. Some examples of these meals are, barbecued chicken and brown rice with broccoli or tofu stir fry with mixed vegetables accompanied with whole-grain noodles.

Snacks

Maintain a stash of healthy foods that can be eaten in between meals in order to control hunger. Apple, carrot with dip, cottage cheese with cereal or plain yoghurt with almonds are healthy snacks that will not allow people to get tired very soon.

Address Common Challenges

It will be important to say that planning a teen’s diet is not an easy endeavour. Here’s how to address some common issues.

Busy Schedules

Teenagers are involved in a lot of school activities, sports activities, social activities and so on. Chop vegetables and prepare other foods in advance so that when there is lack of time, you won’t be tempted to buy unhealthy foods. Think preparing meals in large portions during the weekend and having readily available snacks in the form of fruits, nuts or even granola bars.

Peer Influence and Fast Food

One gets influenced by the culture by being forced to take junk foods and due to the ease of getting the products. It is important to actually talk to the teen and encourage him/her to read food labels and make more wisely decisions when the choice is between grilled foods and fried foods and between a glass of water and fruit juice or soda. Instead of banishing foods, encourage portions that are reasonable and limit or plan them when one wants to indulge in some sweets.

Body Image Concerns

The youth may develop worrying features such as letting themselves be guided by diets that are not healthy at all. Encourage people to think about foods not as a way to achieve a thin or muscular body but as factors that help their body be in optimal shape. Promote healthy eating habits that allow the intake of all foods without the forbidden list or the preferences given to any kind of food.

Picky Eating

The children may be very selective about what they eat and such foods may also not easily convince teenagers of eating. To change its methods, it is advisable to encourage them to diversify what they are eating but continue offering them their favourite foods. Young children need time to eat and never force them to take something they don’t want to take.

Eating well is one of the most important factors that influence a teenager's growth, development, and overall well-being. By being mindful of their nutritional needs and allowing them to plan their meals, you can also encourage them to suggest ways to address any dietary challenges they may face. This approach helps your child grow into a healthy adult who won't feel burdened by being a vegetarian or avoiding certain foods. The goal isn't to pressure your teen with the idea of "perfection," but to inspire them to enjoy healthy eating as part of a fun and balanced lifestyle. This will set them on the path to becoming a healthy adult.