Healthy Eating for Teens

HEALTHY EATING FOR TEENS 

Take Charge of Your Health! 

Does your life move at a busy pace? 

You may feel stressed from school, after-school activities, peer pressure, 

family and friend relationships. Your busy schedule may not leave time to 

think about healthy meals. You may skip breakfast, buy lunch in a vending 

machines, or grab fast foods for dinner. You may spend too much time 

sitting at the computer or doing schoolwork, and not get enough exercise. 

Where is the time to think 

about your health? 

Habits, like nutritious eating 

and physical activity, may 

help you meet the challenges 

of your life. These healthy 

habits will help you have 

more energy, perform better 

in school and sports, keep 

you looking and feeling your 

best, and lower your risk for 

numerous diseases. 

Healthy eating means getting the right balance of nutrients your body 

needs to grow to its maximum height and for optimal performance everyday. 

Look for chances to move your body more and eat better at home, 

school and in the community.

Healthy Eating For Teens 

Healthy eating is the best way to: 

Have energy all day long 

Get the nutrients you need to reach your maximum height 

Have clearer and healthier skin 

Have strength and endurance for sports and activities 

Maximize your academic performance 

Maintain the weight range that is best for your body 

Get the vitamins and minerals you need to maintain good health 

What is “healthy eating” 

Aiming for regular meals and snacks 

Getting most of the major food groups each day to meet your needs for growth, 

development and health 

Choosing mainly nutrition-rich foods and having other foods like sweets and fast 

foods in moderation 

Eating when hungry and stopping when you are full 

Learning about nutrition and making your food choices ONE of the important parts of 

your life 

Tips for healthy eating: 

Don’t skip meals– skipping meals makes you lack energy, promotes weight gain and 

causes you to miss out on important nutrients for your growing body. 

Plan for meals and snacks– keep a few healthy items on hand to use to make quick 

meals or snacks. Throw a few healthy foods in your backpack to prevent you from 

hitting the vending machine or fast food restaurants. 

Read food labels– look for foods that are low in calories, fat and sugar and high in 

vitamins and minerals. Avoid foods that have partially hydrogenated oils (trans fats) 

in the ingredient list. 

Eat high sugar & high fat foods in moderation– eating smaller portions of your 

favorite foods and beverages less often (i.e. fast foods, sodas, candy, chips) will 

satisfy your craving, but won’t replace other nutrient-dense foods in your diet. 

Aim for balanced meals– a balanced meal contains at least 3 different food groups 

and provides necessary vitamins and minerals for growth, athletic & school performance 

and overall health. 

Choose foods close to their natural state: foods that are less refined offer more 

vitamins and minerals than more processed foods.

Did you know eating healthy can: 

Provide proper fuel for the body to help it work at optimal levels 

Energize the body and mind 

Help the growing body reach its potential height (25% of adult height is 

reached during the teen years) 

Give you an edge to excel in sports and physical activities 

Result in better school performance and less absences 

Limit mood swings and irritability 

Help maintain a healthy weight 

Promote healthier and clearer skin 

Help prevent chronic diseases 

Quick and Healthy Meals: 

Fresh berries, yogurt and low-fat granola parfait 

Whole grain mini bagel with peanut butter and sliced apples or banana 

Scrambled egg, low fat cheese and salsa in a whole wheat wrap 

Spinach and tomato omelet with a glass of milk 

Oatmeal mixed with blueberries and chopped walnuts drizzled with honey 

Whole wheat wrap with sliced turkey and veggie (lettuce, tomato, avocado, onion ect.) 

Broccoli & mushroom calzones made with low fat cheese & refrigerated pizza dough 

Whole wheat pita or English muffin pizza with pineapple and diced green pepper 

Grilled cheese with baby spinach served with tomato soup 

Whole grain pita stuffed with Greek salad & hummus 

Quesadilla with diced zucchini, onion, red pepper and low fat cheddar 

Whole wheat English muffin tuna melts with sliced avocado and tomato 

Bean & rice burrito with salsa made with corn tortillas 

Chicken broth with tortellini, grated carrot and chopped spinach leaves 

Healthy Snack Ideas: 

Fresh fruit 

Cut up veggies with low-fat dip 

Whole grain cereal and milk 

Pita or English muffin pizzas 

Whole wheat crackers & low-fat cheese 

Homemade trail mix (high fiber cereal, 

pretzels, nuts, seeds & dried fruit) 

Fresh popped popcorn 

Fruit & yogurt smoothies 

Hummus with veggies and/or pitas 

Drinkable, squeezable, or spoonable yogurt 

Peanut butter on apples, celery or banana 

Cottage cheese with fruit 

Cherry tomatoes stuffed with tuna

Make Better Choices When Eating Away from Home 

If you are eating out, fast food restaurants are often the cheapest option, but unfortunately, not usually a 

healthy one. Eating just one fast food meal can pack enough calories, sodium and fat for an entire day, but 

the quick-and-cheap temptation can be hard to resist. The good news is that many chain restaurants are 

adding healthier menu options. Read on to learn how to make smart choices. 

BURGER CHAINS 

Healthy choices 

Unhealthy choices 

1. Regular, single-patty hamburger without 

mayo or cheese 

2. Grilled chicken sandwich 

3. Veggie burger 

4. Garden salad with grilled chicken and lowfat 

dressing 

5. Baked potato 

6. Yogurt parfait 

7. Grilled chicken strips 

8. Limiting cheese, mayo, and special sauces 

1. Double-patty hamburger with cheese, mayo, 

special sauce, and bacon 

2. Fried chicken sandwich 

3. Fried fish sandwich 

4. Salad with toppings such as bacon, cheese, 

and ranch or creamy dressing 

5. French fries 

6. Milkshake 

7. Chicken “nuggets” or tenders 

8. Adding cheese, extra mayo, and special 

sauces 

FRIED CHICKEN CHAINS 



1. Skinless chicken breast without breading 

2. Honey BBQ chicken sandwich 

3. Garden salad 

4. Mashed potatoes 

5. Limiting gravy and sauces 

1. Fried chicken, original or extra-crispy. 

2. Teriyaki wings or popcorn chicken 

3. Caesar salad 

4. Chicken and biscuit “bowl” 

5. Adding extra gravy and sauces 

ASIAN FOOD CHOICES 



1. Egg drop, miso, wonton, or hot & sour soup 

2. Stir-fried, steamed, roasted or broiled entrees (Shrimp 

chow mein, chop suey) 

3. Steamed or baked tofu 

4. Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, 

and low-sodium soy sauce 

5. Steamed brown rice 

6. Edamame, cucumber salad, stir-fried or steamed veggies 

1. Fried egg rolls, spare ribs, tempura 

2. Battered or deep-fried dishes (sweet and 

sour pork, General Tso’s chicken) 

3. Deep-fried tofu 

4. Coconut milk, sweet and sour sauce, regular 

soy sauce 

5. Salads with fried or crispy noodles 

6. Fried rice

DELI, SUB & SANDWICH CHOICES 



1. Six-inch sub 

2. Lean meat (roast beef, chicken or turkeybreast, 

lean ham) or veggies 

3. One or two slices of lower-fat cheese (Swiss 

or mozzarella) 

4. Adding low-fat dressing or mustard instead of 

mayo 

5. Adding extra veggie toppings 

6. Choosing whole-grain bread 

1. Foot-long sub 

2. High-fat meat such as ham, tuna salad, bacon, 

meatballs, or steak 

3. The “normal” amount of higher-fat (Cheddar, 

American) cheese 

4. Adding mayo and special sauces 

5. Keeping the sub “as is” with all toppings 

6. Choosing white bread or “wraps” which are often 

higher in fat than normal bread 

TACO & MEXICAN CHAINS 



1. Grilled chicken soft taco 1. Crispy shell chicken taco 

2. Black beans 

2. Refried beans 

3. Shrimp ensalada 

3. Steak Chalupa 

4. Grilled “fresco” style steak burrito 4. Crunch wraps or gordita-type burritos 

5. Veggie and bean burrito 5. Nachos with refried beans 

6. Limiting sour cream or cheese 6. Adding sour cream or cheese 

ITALIAN & PIZZA CHOICES 



1. Thin-crust pizza with half the cheese and 

extra veggies 

2. Plain rolls or breadsticks 

3. Antipasto with vegetables 

4. Pasta with tomato sauce and veggies 

5. Entrée with side of veggies 

6. Grilled (“Griglia”) dishes 

1. Thick-crust or butter-crust pizza with extra cheese 

and meat toppings 

2. Garlic bread 

3. Antipasto with meat or cold cuts 

4. Pasta with cream or butter-based sauce 

5. Entrée with side of pasta 

6. Fried (“Frito”) dishes

Let the MyPlate Guide You 

Listed below are some tips based on the Dietary 

Guidelines for Americans 2005 that can help you 

develop healthy eating habits. For more information 

on the dietary guidelines go to (www.healthierus.gov/ 

dietaryguidelines). 

Aim to have at least 5 servings 

of fruits and vegetables daily. 

Selecting various colored (e.g. 

red, orange, yellow, green, blue, 

purple, white) fruits and veggies 

throughout the day ensures you 

will get all the important nutrients, 

like vitamins A, C, and antioxidants 

that promote healthy 

body and brain cells, new cell 

growth and clear skin, as well as 

help the body maintain a healthy 

weight. 

FRUITS & VEGETABLES 

Fresh fruits such as oranges, bananas, 

peaches, apples and pears 

Raw leafy vegetables (spinach, lettuce) 

Cooked or canned vegetables 

Chopped or canned fruit 

Dried fruit (raisins or apricots) 

1 Serving equals 

1 medium 

1 cup 

1/2 cup 

1/2 cup 

1/4 cup 

GRAINS 

Whole-grain bread 

Pasta (cooked) 

Brown rice (cooked) 

Ready-to-eat cereals 

Cooked cereals (oatmeal) 


1 slice 

1/2 cup 

1/2 cup 

About 1 cup 

1/2 cup 

Aim to have 6-11 servings daily. At 

least half of these servings should come 

from whole grains. Grain foods give you 

energy. Whole grain foods such as whole 

wheat breads, brown rice, and oatmeal 

have more nutrients than more refined or 

processed products. Whole grains also 

provide the body with fiber and give you a 

sense of fullness, which can help you maintain 

a healthy body weight. You should 

look to get about 25 grams of fiber each 

day from whole grains, fruits, vegetables 

and dried beans.

MILK or CALCIUM FOODS 

Yogurt (low-fat or fat-free) 

Milk (low-fat or fat-free) 

Cheese (low-fat cheddar, Swiss, ect.) 

Cottage cheese 

Soy or Rice- based drinks (fortified) 


1 cup 

1 cup 

1 1/2 ounces 

1/2 cup 

1 cup 

Aim for 3 servings of dairy foods 

daily. Almost half the adult 

skeleton forms during the teen 

growth spurt, but your body can’t 

build bones by itself! It needs 

calcium and vitamin D for the rapid 

skeletal growth. As your bones 

grow longer, calcium fills in 

their framework making them 

strong just like cement fills in the 

structure of a building. Food products that have at least 10 percent of the daily value (DV) of calcium is a “good” 

source, and 20 percent DV is an “excellent” source. There is scientific evidence that those who consume more 

dairy maintain a healthier body weight and have less abdominal fat. Those who consume more soda than milk have 

greater body weights. When comparing calories and nutrients of soda and milk, it is easy to see which one is the 

healthier choice. 

Aim for about 5 servings of 

protein foods each day. Protein 

builds and repairs body tissue 

like muscles and organs. Eating 

the right amount of protein can 

help you grow and help you 

maintain your energy levels. 

Eating foods from this group also 

helps you meet your iron needs. 

Iron is important for physical 

performance, attention span & 

school performance and preventing 

infections. Vitamin C can help 

your body absorb iron from vegetable 

sources. 

MEAT & BEAN or PROTEIN FOODS 

Lean meats, skinless poultry or fish 

Cooked beans (kidney, pinto, black, lentils, 

garbanzo) 

Nuts & Seeds 

Tofu or Tempeh 

Peanut butter 

Egg 


1 ounce 

1/2 cup 

1/4 cup or 1/2 oz. 

4 ounces 

2 tablespoons 

1 large 

KNOW YOUR FATS 

Fat is essential for growth and development, as well as the absorption of fat-soluble vitamins A, D, E and K. 

Healthy fats are necessary to maintain cell structure, feed brain cells, make hormones, regulate blood pressure, aid 

blood clotting, and promote heart health and an immune response to injury and infection. Healthy fats come from , 

nuts, seeds, fish (salmon, tuna, halibut, mackerel, sardines), wheat germ, soy beans, vegetable oils such as canola, 

soybean, safflower, flaxseed and olive oils. Unhealthy fats, such as saturated fats and trans fats, come from animal 

sources such as meats, dairy foods, fast foods and processed foods that contain partially hydrogenated oils. 

Choosing lean meats, low-fat dairy products and eating fast foods in moderation can help limit the amount 

of unhealthy fats you consume.

Most Common Deficiencies for Teens 

CALCIUM: 

Why It’s Important: To build strong bones. By the time teens finish their growing spurt 90% of 

adult bone mass has been established. 

How I Can Get More: Drink more milk or calcium-fortified beverages. Snack on low-fat yogurt or 

cheese, eat more green leafy veggies, nuts and seeds, and tofu. 

VITAMIN D: 

Why It’s Important: To absorb calcium into the bones & prevent diseases. 

How I Can Get More: Get outside. Your skin’s exposure to the sun allows your body to make vitamin 

D . Drink more milk and eat more eggs, fish such as salmon, mackerel, tuna , shrimp and bluefish, 

IRON: 

Why It’s Important: To make hemoglobin, the oxygen carrying component of red blood 

cells. Without enough iron the body can’t make enough healthy red blood cells to deliver 

oxygen and nutrients to the body’s organs and tissues. 

How I Can Get More: Eat more fish, red meat, poultry, eggs, green leafy vegetables, dried peas 

and beans, and iron-fortified grains and cereals. 

ZINC: 

Why It’s Important: It is essential for normal growth and development, maintains a healthy 

immune system, and keeps your mind sharp. 

How I Can Get More: Meat, eggs, nuts, cheese, grains and shellfish such as oysters are good 

sources of zinc. 

MAGNESIUM: 

Why It’s Important: It plays important roles in energy production, 

DNA production, bone health, and heart health. 

How I Can Get More: Make sure to eat dark green leafy vegetables, whole grains, nuts, dried peas 

and beans, and dairy products. 

PHOSPHORUS: 

Why It’s Important: It is required by every cell in the body for normal function. 

It is also important for healthy bones and cell membranes. 

How I Can Get More: Lean meat and fish, eggs, nuts, grains, and dairy foods are good sources. 

FIBER: 

Why It’s Important: To give you a longer sense of fullness and helps maintain a healthy 

body weight, promotes good “gut” health, and lowers risk of cardiovascular diseases 

How I Can Get More: Try eating a whole grain, high fiber cereals , select whole grain breads, 

pitas, wraps, or English muffins for sandwiches or toast, choose brown rice instead of white rice, look for 

whole grain, low-fat crackers. Choose popcorn instead of chips. Add low-fat granola to yogurt. Try whole 

wheat pasta with your favorite sauce.

Making Changes 

Making changes in your eating or physical activity habits is not easy. It can take months to 

develop and stick to new behavior choices. Here are some tips to make your efforts more 

successful. 

Make Changes Slowly: 

setting one or two realistic 

goals is the way to go. Changing 

too much too fast can be 

overwhelming and hurt your 

chances of success. Once you 

meet your goals and they become 

habit, you can set some 

more goals. 

Don’t beat yourself up or give 

up on your goals if you slip up 

once in a while. Old habits are 

hard to break. Instead, 

congratulate yourself for 

recognizing the slip up and 

keep working at making the 

changes. 

Ask For Support: 

Get a buddy at school or a sibling, parent 

or relative to help you make changes and 

stick to your new habits. Help your family 

plan healthy meals and physical activities. 

Talk to your friends about the changes 

you wish to make, they may want to make 

them along with you. 

Keep a Food & Activity Journal: 

Using a food and activity journal for 4 

to 5 days to write down everything you 

eat and drink, all your activity, and 

your emotions can help you identify 

where you can make simple changes. 

Analyze your journal and identify your 

personal habits and the barriers to 

healthy habits. 

Journals can help us figure out if we 

are meeting the food guide pyramid’s 

recommendations, if we skip meals, get 

enough physical activity most days of 

the week, or if we eat when we are 

bored or stressed. 

Believe in Yourself: 

Remember your are worthy and deserving of 

good things. Analyze the messages you give to 

yourself. If you find yourself saying something 

negative, such as "I'm such a loser," consciously 

tell yourself to stop. Use positive self-talk to 

replace negative statements. We teach people 

how to treat us by the way we treat ourselves. 

You can accomplish anything you really set your 

mind to when you shift from negative energy and 

thoughts to positive energy and thoughts.

Food & physical Activity Journal 

Day Food Eaten Ingredients Portion Size Food Group Activity Duration 

Example: Sandwich Whole wheat 

bread 

Turkey 

Lowfat cheese 

Lettuce 

2 slices 

3 ounces 

1 ounce slice 

1/4 cup 

Grain 

Meat & Bean 

Dairy 

Vegetable 

Bike riding 

Jumping Rope 

30 minutes 

15 minutes 

Did you know that teens should be physically active 

for 60 minutes or more on most, preferably all, 

days of the week?

Personal Goal Sheet 

Nutrition Goal # 1: ______________________________________ 

____________________________________________________ 

Nutrition Goal # 2: _____________________________________ 

____________________________________________________ 

Physical Activity Goal # 1_________________________________ 

____________________________________________________ 

Nutrition Goal Examples: 

Choose water or seltzer instead of soda 

Drink 3 glasses of low-fat milk each day 

Eat 5 servings of fruits and veggies daily 

Eat 3 servings of whole grains each day 

Never skip breakfast 

Read food labels to help you choose healthy 

foods 

Physical Activity Goal Examples: 

Walk or ride my bike to school each day 

Take the dog for a long walk each day 

Join a team sport 

Shoot baskets 

Swim laps 

Go hiking 

Turn on music and dance 

Take self defense or another activity class 

List 5 unique, great things about yourself: 

1.___________________________________________________ 

2.___________________________________________________ 

3.___________________________________________________ 

4.___________________________________________________ 

5.___________________________________________________

UTILIZE THE NUTRITION FACTS

ADDITIONAL RESOURCES 

Looking for more information on healthy eating, nutrition and 

physical activity? Check out some of these reliable websites: 

U.S. Department of Agriculture 

www.usda.gov 

American College of Sports Medicine 

www.acsm.org 

MyPlate Food Guidance System 

www.choosemyplate.gov 

Five A Day For Better Health 

www.5aday.org 

American Dietetic Association 

www.eatright.org 

Office on Women’s Health 

www.girlshealth.gov 

Team Nutrition 

www.fns.usda.gov/tn 

National Institute of Child Health & Development 

www.nichd.nih.gov/msy 

Centers for Disease Control & Prevention 

www.cdc.gov/powerfulbones 

California Adolescent Nutrition & Fitness 

www.canfit.org 

National Heart, Lung, and Blood Institute 

http://hin.nhlbi.nih.gov/portion/keep.htm 

Division of Nutrition & Physical Activity 

Www.cdc.gov/nccdphp/dnpa/physical/index.htm 

President’s Council on Physical Fitness & Sports 

www.fitness.gov 

Dairy Council 

www.nationaldairycouncil.org 

NUTRITIONAL INFORMATION FROM POPULAR FAST FOOD CHAINS 

Burger King 

http://www.bk.com/nutrition/PDFs/NutritionalBrochure.pdf 

McDonalds 

http://nutrition.mcdonalds.com/bagamcmeal/nutrition_facts.html 

Wendy’s 

http://www.wendys.con/food/pdf/us/nutrition.pdf 

KFC 

http://www.yum.com/nutrition/documents/kfc_nutrition.pdf 

Taco Bell 

http://www.yum.com/nutrition/menu.asp?brandID-Abbr=5_TB

Healthy Eating for Teens

Create successful ePaper yourself

Delete template?

Save as template?