What Are The 10 Best Foods For A Teenager To Eat?

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What are the 10 Best Foods for a Teenager to Eat?

The age of adolescence needs special care as in this age, teens grow rapidly, so they require additional nutrients for the strengthening of their organs. During adolescence age teenagers go through certain body growths and hormonal changes, they tend to develop tissues, and their bodies are always in the process of magnification. For example, to build up strong bones, nutrients like iron and calcium are much needed. So teenagers are asked to use food which is full of such nutrients to meet their energy level. Some of the following are the ten best foods that should be given to teens on a daily basis to help them grow faster and stronger. 

  1. Eggs

Egg should be an essential part of the breakfast as it is full of protein. Many body-conscious teenagers consume eggs on a daily basis to maintain a healthy body along with workouts. The egg is exceptionally full of many nutrients, including zinc, vitamin A, vitamin E, and selenium. These nutrients are very useful for the development of muscles. Eggs must be the part of breakfast as it is said that teenagers who consume eggs in breakfast proved themselves more active than adolescents who do not take eggs in breakfast. Thus the healthy diet of the teenagers must contain a boiled egg as a quick meal. 

  1. Bananas

All fruits are healthy and help to strengthen the immune system of the human body and prepare the body to fight against diseases. Eating bananas on a daily basis keeps teenagers alert and active. Bananas are a rich source of fiber, vitamin B, carbohydrates, and potassium. The high levels of metabolism in a banana absorb phosphorus and calcium in the body. Some of the nutrients present in the banana reduce the depression and stress levels. Potassium present in a banana protects the body from heart diseases and also helps to upgrade the concentration of the teenagers. The amount of sodium lessens the blood pressure and balances the fluids of the body. This natural consuming fruit must be part of teenagers’ snacks.

  1. Milk

Milk is one of the natural sources rich in some of the important nutrients. These nutrients include protein, calcium, phosphorus, vitamin B12, and magnesium. All these nutrients are required for healthy bones. As per different studies, teens need 1300mg of calcium on a daily basis, and each glass contains only 300mg of calcium, which means three glasses must be taken by teens. Calcium makes teeth stronger and also helps muscles to work properly. Milk must be added to the diet of teenagers with respect to its benefits.

A basket filled with fruit

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  1. Fish, Salmon

When it comes to brain health, seafood is recommended. As teens are constantly in the process of learning and busy with their studies, this type of food must be incorporated into their diet. Fish and salmon are full of omega 3 that is said to be the healthiest component for the brain. Omega 3, a highly beneficial fatty acid, supplies oxygen to the brain, and helps the memory. It makes teenagers grasp new information easily and helps them to retain old memories. A 100g of salmon is enough for the teens for the rest of their life as it creates an unending chain of omega 3 fats. It can be added to the diet of teens through sandwiches, wraps, or burgers. 

  1. Nuts

 Teens go through many challenges in those particular years as they experience puberty, learning issues, indoor and outdoor activities, so they need some quick, energetic food that can keep them moving without weakening their immune system. Nuts are quick energy suppliers in the body. Nuts are the source of zinc, fiber, protein, and vitamin E. These nutrients help teens to stay fit and energetic during the adolescent years when they need a great deal of energy to grow. Nuts should be given to teens as snacks or when they come home after outdoor activity. 

  1. Sweet potato 

Sweet potato is a root vegetable that works for better skin in the body. Besides maintaining healthy skin, this root vegetable works magically for the eyes. It is the most robust of vegetables for adolescents as their bodies are constantly growing and need certain vitamins and minerals. Sweet potato contains a large amount of vitamin C, carbohydrate, potassium, fiber, folate, and carotenoids that together make vitamin A in the body that is essential in fighting back diseases. Sweet potatoes can be helpful for the parents as mostly teenagers reject vegetables with regard to their taste. Sweet potatoes can be easily consumed by the teens as they taste better than other root vegetables. 

  1. Red Meat

Iron is one of the important nutrient that helps to take oxygen in the body and construct red blood cells. During the teen years, girls experience puberty, and during that process, much of iron disappears through the blood. Red meat is said to be the major source of iron and vitamin B12. Loss of iron in the body weakens the immune system, and a person feels out of breath and gets tired easily. Red meat should be added to the diet plan of the teens as they tend to be more energetic and positive. To reduce the symptoms of low mood and weakness 70-100g of red meat should be consumed three to four times in a week by the teens. 

  1. Green Vegetables

Dietitians recommend five servings of vegetables per day in a healthy diet plan. Green vegetables contain antioxidants, calcium, potassium, iron, vitamin K, folate, magnesium, vitamin A, fiber, and vitamin C. These minerals and vitamins are beneficial for certain functions of the body like better vision, strong muscles, balancing sugar, and cholesterol levels, etc. Fresh leafy green vegetables are the must part of the diet and should be consumed by the teens on a daily basis, specifically kale, beans, broccoli, spinach, and peas. With different recipes, teens can be attracted to eating green vegetables.

A variety of fresh vegetables on a table

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  1. Wholegrain Bread

Wholegrain bread is a rich source of carbohydrates and vitamin B that boosts the energy and strengthens the immune system of the body. Studies proved that teens who tend to consume more wholegrain bread in their daily routine are less likely to develop diseases like diabetes. Teens who munch on fast food and go for wraps toasts and sandwiches lose energy and feel tired. So, it is recommended to parents that they need to swap fast food with healthy food to keep their teens’ body fit and fine. Parents can make their teenagers eat whole grain bread with various toppings like chocolate spread, cheese, or nut spread. 

  1. Avocado

In the energetic lifestyle of the teens, sometimes they forget to take care of their basic healthy diet and munch on unhealthy food that brings them harm. Adding avocado in the diet plan of the teens is one of the most beneficial decisions. It helps the organs of the body to function properly in the body. Avocado contains fatty acids that control the cholesterol level, and it also proved itself a healthy food for the heart. Vitamin E in it nourishes the skin and helps to bring a glow. Avocado can be consumed in different ways. It can be taken by teens in the form of smoothies, or it can also be incorporated in sandwiches and burgers and consumed as a snack. 

Bottom line 

Besides these ten best foods, there are also other fruits and vegetables that are full of nutrients and minerals and should be inculcated in the diet plan of the teens. Teen-age demand more energy as teens during these years tend to be more adventurous and go through some physical changes. Healthy drinks should be added to the diet plan to help them grow. Further, the following are the tips that should be followed by the teens to maintain their healthy diet.

  • Teens should avoid soft drinks and make a habit of drinking 8 to 10 glasses of water per day along with healthy shakes and juices.
  • Teens should be encouraged to eat the food prepared at home. 
  • Teens are more inclined towards snacks, so they should be motivated to eat fruits or vegetables as snacks. 
  • Teens should avoid eating when they are full. They should not burden their stomachs.   
  • Teens should enjoy different types of food but should not go for the food that fats, a high amount of sugar or sodium. 
  • Along with healthy eating habits, teens should add a proper workout in their daily routines. 

Above are the tips that should be followed by teens. Teens should be encouraged to take three meals a day, and every meal should contain proper nutrients that help them to grow. In those particular years, their bodies and their parts constantly develop and need more nutrients. Every age needs healthy food, whether it is an early childhood or an old age. But teenage is an age where parents should be more cautious as, after teenage, the issues start to arise in the body. To avoid old age problems, healthy food should be part of the diet of teens. 


References

https://coach.nine.com.au/diet/10-foods-teenagers-should-eat-every-day/bfd0a84f-d887-4369-a8b6-901767e788bf#1

https://www.thewomens.org.au/health-information/staying-well/adolescent-girls/food-and-nutrition-for-adolescents

https://www.aboutkidshealth.ca/Article?contentid=638&language=English

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