Find out what foods teenagers need to eat so you can satisfy your children’s appetite, without vitamin deficiencies.

Teenagers have a reputation for eating large portions and, normally, this is the case; they are in the final stage of their development and need all kinds of nutrients so that their body is well prepared to reduce the risks of suffering from certain diseases.

On the other hand, adolescents usually have daily activities that demand performance and endurance; so, as you will surely be in charge of making food purchases, it will be very good for you to know what you should add to your shopping cart so that your teenager eats as healthy and nutritious as possible.

Acknowledge that it is not the same as eating 500 calories from a packet of chips and a plate of spaghetti. Teenagers need to consume about 2,500 to 3,000 calories daily. Pay attention to the following foods to buy them on your next trip to the supermarket.

1. Avocado, Tomato, Carrots, Cauliflower, Celery

Vegetables and fruits in general should not be lacking in the diet of adolescents since most of these foods are rich in beta-carotene, vitamin E and others, as well as minerals and antioxidants essential for the prevention of cancer and other diseases.

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2. Nuts, Plain Yogurt & Skim Milk

Nuts and dairy products like plain yogurt and low-fat milk provide fiber, fat, omega-3, iron, zinc and magnesium, all necessary for the development of your teenager.

3. Mangoes & Grapes

If your teenager is one of those who, after daily activities, lies down to watch television or play with the console, do not wait for him to get up for a healthy snack. Before that happens, he suddenly fills his stomach by offering fresh mango chunks with grapes. Mango contains large doses of beta-carotene fiber and potassium, and vitamin C grapes and antioxidants.

4. Hummus

Hummus is great for teenagers to eat between meals and also to eat chickpeas in the form of pate, they will surely like it much more. You can prepare a delicious and nutritious snack with hummus and whole wheat pita, so it will consume iron, magnesium and fiber.

5. Peanut Butter

If your child is sweet tooth you have the ideal excuse for your snack or breakfast, make a sandwich with peanut butter and he will love it while providing unsaturated fats and iron.

6. Fish with salad

A good menu to offer a teenager is grilled salmon with spinach or lettuce, so you will contribute to eating omega-3 fats, iron and beta-carotene.

7. Wholemeal Pasta & Garlic

Teenagers must consume carbohydrates and they love them, just change the wheat pasta for whole grain, it will provide more iron, fiber, vitamins and minerals than regular pasta. Accompany it with fresh tomato sauce, toasted bread and garlic to add beta-carotene, vitamins C and E, and lycopene (antioxidant) to your diet to help your circulatory system function properly.

8. Broccoli & Quinoa

Broccoli is very important in the diet of adolescents because it contains a lot of calcium, fiber and potassium, and twice the daily dose that is recommended to consume vitamin C. It prevents tumor diseases and cancer. If you combine it with quinoa you will have created a superfood composed of iron, potassium, vitamin B, and proteins.

9. Wholemeal Bread

Wholemeal bread is always better than white bread. If you have to prepare a sandwich or sandwich for your child, it is better to opt for this type of bread as it will provide more fiber and nutrients.

Nutrition & Physical Activity Tips For Teenagers:

Eating healthy is important during adolescence since the bodily changes of this era affect the nutritional and dietary needs of individuals. Teenagers become more independent and make decisions about food for them. Many teenagers hit a stretch and increase their appetite and need healthy meals to meet their growth needs.

  • Try to control when, where and what your child eats by establishing regular meal times with social interaction and demonstrations of healthy behaviors regarding eating.
  • Engage your children in the selection and preparation of meals and teach them to make healthy choices by giving them the opportunity to select meals according to nutritional value.
  • When it comes to controlling your weight, calories do matter. Portion size control and eating unprocessed foods helps limit calorie intake and increase nutrients.
  • Children and adolescents need a minimum of 60 minutes of moderate to vigorous physical activity most days to maintain good health and fitness and maintain a healthy weight during growth.
  • To avoid dehydration, encourage children to drink liquid regularly during physical activity and to drink several glasses of water after the end of physical activity.
  • Always consult your teen’s health care provider about the requirements of a healthy diet and exercise.
  • Try making meals that do not belong to your own culture.
  • Have several nutritious snacks on hand. Often, teenagers will eat whatever is comfortable for them.
  • If there are foods that you don’t want them to eat, don’t take them home.