Teenage or the adolescent stage is when the body needs energy-rich food. This is the age when your body is undergoing massive changes.
Most adolescents hit the sudden growth spurt. And then there’s the massive sexual and hormonal change. This is the peak time for the body to develop fully.
A dearth in proper nutrition could lead to hormonal problems. Hormonal problems can linger long hence it’s critical you build a strong foundation.
Most teenagers hate meal prepping and rely on packaged, fast food available at grocery stores. So what to cook for a teeanger, apart from obesity-friendly junk?
Don’t let out a sigh just yet. Below I’ve explained how to incorporate some superfoods into your everyday diet or read 30 Easy Recipes for Teenage Cooks. For help, you may read a Cookbook or how to learn to cook.
A Handy Guide to 10 Best Foods for a Teeanger to Eat
Eating healthy shouldn’t be a cause of concern. Most people perceive healthy eating as boring and troublesome. These simple dishes show how energy-rich healthy ingredients can be tasty and less time-consuming.
Greek Yogurt with Berries and Fruits
Most teenagers love yogurt, especially the flavoured ones. Yogurt is a good source of calcium, potassium, vitamins like B6 and B12.
To these you can add fruits as a natural sweetener and you have yourself a dish which is both tasty and super easy and quick to make. The creamy texture of the greek yogurt goes well with berries and fruits like grapes, apples et cetera
During your adolescent years, it is essential to maintain a healthy vitamin level. Tuna is an excellent source of vitamins like B12. B12 helps to form new red blood cells and thus prevents anemia.
Adolescent girls undergo major shifts and start menstruating. This puts them at a higher risk of becoming anemic. Tuna sandwiches can be a great way to maintain your vitamin levels.
Proteins are the building blocks of our body. During your teenage years, you are growing and so are your muscles. Without proper protein your muscle strength will suffer.
Lean meat like chicken can help you maintain high protein levels. And easy dishes like a chicken salad can be made quickly without any fuss.
Another champion protein source – eggs! Eggs are also a good source of good fats and antioxidants. If you do not like to have eggs as is, make it interesting.
Hard boil some eggs, peel it and cut in half. Take the yolks out. Mix the yolks with some greek yogurt, add seasoning like salt, pepper and paprika as per taste and spoon it back into the albumin jacket.
If you are looking for vegetarian options to amp up your protein intake, chickpeas are one of the best options. Chickpeas are not only high in protein, they also are fiber-rich which is good for your gut and bowel.
Banana and Fruit-Based Smoothies
Most health buffs rely on bananas. After all it is a good source of vitamin B6, vitamin C, Manganese and antioxidants.
Eating a banana in itself isn’t a very time-consuming affair either. But in case you find the fruit boring pr just don’t like the taste. Add some milk, ice cubes, honey and protein powder with it in a blender and turn it into a smoothie.
Oats and Protein Pancakes
Pancakes are amazing. And one way to make them healthier is to use oats flour with protein powder instead of all-purpose flour.
Oats are a rich source of fibre, and antioxidants. It is also more filling so you won’t get hungry for a long time.
Avocado and Cherry Smoothie
There’s a reason why Avocado has been hailed as a superfood. It is one of the most nutrient-dense superfoods available. Avocados are a rich source of Folate, Magnesium, Potassium, Riboflavin, Niacin, and the list can go on.
And having guacamole with a tray full of cheesy nachos is not the right way to include it in your diet. You can have avocados with other berries like Cherry as a smoothie.
A teenager needs a balanced diet. A balanced diet also has to provide an appropriate amount of fat to the body.
Cheese sticks made from whole milk are a rich source of healthy fats. It also contains Zinc and Selenium which is required for a healthy immune system.
Granola and Nuts
Replacing cereals with granola is a good start to a day. Granola is a fibre-rich food which is also rich in antioxidants. Granola also helps reduce blood sugar levels.
Mixing it with various nuts can improve the taste quotient.
What is a Healthy Meal for a Teenager?
For a teenager, a balanced meal is the healthiest option. At this age, the body is undergoing a lot of changes, it is using up a lot of energy. They also experience growth-spurts, which means the body is also developing physically.
A balanced diet is a must. They should be eating iron rich food to support blood levels and thus the hormones. Proper protein and calcium intake also helps the body to develop physically.
What Should a Teenager Eat for Dinner?
For teenagers, the goal is to eat energy-rich food which will help them sustain the growth-spurt.
For dinner, they can go for meals like grilled chicken and veggies or fish which is a rich source of omega-3.
For vegetarians, lentil soup or salads are a great option.
Frequently Asked Questions
What are the best foods a teenager can eat?
Best food items for teenagers include fruits, lentils, grains. They should also eat a healthy amount of carbohydrates and fat.
How many times should an adolescent eat in a day?
As per general recommendations, 3 balanced meals a day should be sufficient for a teenager. However energy requirements differ for each body type.
The adolescence period is the growth period for our body. This is when our bodies attain full maturity. Without a healthy diet, it becomes difficult for your body to develop fully. And any defects that crop up now can affect us later in life.
Hence, a balanced diet is critical in order to have a healthy living. And eating a healthy balanced diet isn’t as difficult as it is portrayed to be. Your healthy diet can include fruits, yogurt, cheese etc and these are super flavorful items that you can include in your everyday meal.