Inside: Feeding hungry teens? Here are some of the best foods to include in your meals and snacks.
One moment your baby is sitting in a high chair, happily eating a diced avocado and a spoonful of pureed peas.
And the next thing they knew, they were teenagers, strolling into the house with a Taco Bell bag in one hand and a Mountain Dew in the other.
Teens are independent, have their own money, and their growing appetites skyrocket.
We want them to make the most nutritious choices. But often they make the simplest things. This usually means more packaged, ultra-processed, and less nutritious foods.
why is this important
Teenagers are experiencing significant growth and development. For example, it’s not uncommon for a teenage boy undergoing a growth spurt to grow 4 inches in height in a year.
This growth means they need quality nutrients to promote growth. It also means they’re hungry. Sometimes I get really hungry.
what they need
Unfortunately, the quality of diet tends to decline during the teenage years compared to younger children. In fact, the teenage years are the period of life when the quality of food is at its lowest.
According to the Dietary Guidelines for Americans, teenage girls are deficient in the following nutrients:
Iron Protein Folic Acid Vitamin B6 Vitamin B12 Phosphorus Magnesium Choline Fiber
Teenage boys need more….
phosphorus magnesium choline fiber
What about vitamin D? Vitamin D was featured in dietary guidelines as a “nutrient of public health concern.” This is the key to forming strong bones, which teens are still building. Vitamin D is one of the supplements I give my teenagers daily.
best foods for teenagers
The good news is that you can stock your home with nutritious food for meals and snacks while they’re still living under your roof.
So what are the best foods for teenagers to eat? Of course, it is best to offer a variety of foods. However, I have selected 10 standouts. These are based on nutrients that most teens don’t get enough of.
1. Beans
They are one of the best foods for teens because they are a rich source of plant-based protein and contain at least three of the nutrients that teens need more: fiber, protein, and iron. . One cup of black beans contains 16 grams of protein, which is about the same amount as three eggs.
How we provide our services:
Baked turkey tacos filled with homemade hummus and paired with ground turkey Cheese and salsa sandwiched inside the burrito Seven layers of dip with cheese, salsa, sour cream, guacamole, tomato, and lettuce Cooked white beans Beans swirled into smoothies, veggie burgers, protein-rich power salads, and cold.
You might also like: 29 Ways to Serve Chickpeas to Kids
2. Oats
Although these are natural whole grains, teens generally do not consume enough whole grains. It’s rich in a type of fiber that fights constipation and helps lower cholesterol. It’s also hearty, so it’s perfect for a solid morning meal.
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All oats (old fashioned, quick, and steel cut) are 100% whole grain and offer the same health benefits.
3. Eggs
One egg contains 6 grams of protein. And don’t throw the yolk. Both the yolk and white contain protein, and the yolk contains valuable nutrients such as vitamin D (eggs are one of the only foods that naturally contain vitamin D) and choline (a nutrient that most people don’t consume). Contains nutrients. (we don’t get enough of them), and antioxidants like lutein (which is good for eye health).
How we provide our services:
In pre-made egg muffins or bagel sandwiches, in pre-made breakfast burritos: Sprinkle the scrambled eggs and cheese on top of the burrito, roll tightly, and wrap in foil. Reheat in toaster oven or oven. Bake pre-made scrambled egg muffins as “Eggs in a Hole”: cut a hole out of the center of a buttered bread, place in a frying pan, crack an egg in the center, flip and cook until the egg is set. I will. Grill to your liking. Boil it and put it in the fridge and eat it as is, or chop it and add it to a power salad.
You might also like: Are brown eggs healthier than white eggs? Should you buy “cage-free” eggs? Check out the egg myths and facts you need to know
4. Peanuts & Peanut Butter
Peanuts contain more plant protein than any other nut and are also one of the most affordable nuts. Additionally, two tablespoons of peanut butter costs about 18 cents on average. Peanuts also contain magnesium, a mineral that teenagers need more of.
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All nuts are highly nutritious. For example, pistachios are a complete source of protein, meaning they contain all the amino acids you need to get from food. Teenage girls are at higher risk of protein deficiency than boys.
5. Soybeans
Soybean foods such as edamame are high-quality plant proteins. This means that it contains all the amino acids you need to get from food. Soybeans are also an excellent source of iron, which is better absorbed than iron found in other plant foods. A half cup of edamame pods contains all the nutrients teens need, including 5 grams of protein and 4 grams of fiber, plus calcium, magnesium, and potassium.
How to serve:
Research shows that girls who consume soy as teenagers and young adults may have a lower risk of breast cancer later in life.
6. Yogurt
Teens have a high need for calcium during this period of rapid growth and change, and their bones are still forming. Dairy products are rich in phosphorous. Yogurt also contains vitamin B12, which girls tend to lack. Greek yogurt has more protein per cup than usual because more liquid is strained and the protein is concentrated. Yogurt is also good for your intestines.
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Want more ideas about the best foods for teens? Check out our list of healthy breakfast ideas for teens and healthy lunches for teens.
7. Berries
All fruits are good for teenagers, but by the time they reach their late teens, their fruit and vegetable intake is only about half of what they should be. Berries have gained attention because they are particularly rich in dietary fiber, which is lacking in most teenagers’ diets. It also scores higher for antioxidants, plant compounds that protect cells from the types of damage that can lead to future disease. Blueberries may also have a positive impact on learning and memory.
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8. Popcorn
Were you surprised to see this on the list of best foods for teens? Many children and teens are already drawn to crunchy snacks, and popcorn is more popular than snacks like chips. It’s even richer in fiber and whole grains. Popcorn is a natural whole grain that teens (and everyone else) need more of. A sprinkle of nutritional yeast, a cheese-flavored vegan condiment, also provides B vitamins.
How to serve: Check out my fool-proof stovetop popcorn recipe, which I make at least a few times a week.
9. Leafy vegetables
Many people (including teenagers) consume most of their vegetables in the form of fried potatoes and do not consume enough leafy greens. Leafy vegetables contain vitamin C, dietary fiber, and folic acid, a B vitamin that teenage girls especially need. The pigment that makes them green also gives them disease-fighting properties.
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10. Breakfast cereal
Cereals are an easy and affordable breakfast. A bowl of cereal and milk costs an average of 50 cents per serving. Fortified varieties provide necessary nutrients such as iron, B vitamins, and folic acid. (Note that organic varieties tend not to be fortified.) Look for boxes with at least 3 grams of fiber per serving. Here are some additional guidelines for choosing breakfast cereals for kids:
Delivery method:
Straight out of the box ‘Gussied Up’ cereal: Top the cold cereal with berries or sliced fruit, nuts and seeds. Trail mix mixed with nuts and dried fruit
Frequently Asked Questions about Foods for Youth
What foods do teens need less?
Most children consume too much ultra-processed foods, which tend to be high in fat, salt and sugar, and may be associated with health risks. And about a third of teenagers’ sugar intake comes in the form of sugary drinks. This includes soft drinks, sports drinks, and bottled tea.
What about fast food?
Most teens consume more saturated fat and sodium than recommended, and fast foods tend to be high in these two things. However, since fast food is cheap and delicious, many teenagers are naturally attracted to it. As a nutritionist, I don’t mean to demonize fast food for kids, but as a family we can’t understand fast food because kids eat fast food when we go out.
Do teenage athletes need more food?
yes. Teens who are active need additional calories to fuel their activity. You also need more protein for several purposes, including rebuilding muscles damaged during exercise (a normal part of the process), providing energy for training, and building new muscle.
What are some easy dinner ideas for teens?
Let’s take a rest at night! Here are 25 dinners that teens can make themselves.
How much caffeine is okay for teenagers?
The American Academy of Pediatrics states that adolescents should not consume more than 100 mg of caffeine each day. Health Canada has set the recommended maximum amount of caffeine per day at 2.5 mg per kg of body weight. This equates to about 150 mg of caffeine for a teenager weighing 130 pounds. A 12-ounce can of Coke contains about 34 mg of caffeine.
One of the biggest drawbacks of caffeine for teens is that it interferes with sleep, and most teens still don’t get enough sleep. It can also cause restlessness, racing heart, and irritability. Energy drinks can contain as much caffeine as four cups of coffee, so make sure your teen understands the risks.
How many fruits and vegetables does my teen need?
Teens ages 14 to 18 need 1.5 cups of fruit (2 cups of fruit for boys) and 2.5 cups of vegetables (3 cups of vegetables for boys). An example is shown below.
Does my teenager need a multivitamin?
As a registered dietitian, I always encourage people to get enough nutrition from real food rather than supplements. That’s because you get not just individual nutrients, but foods like dietary fiber and disease-fighting compounds, all packaged together.
However, if your teen is very picky and eats relatively little food or not many fruits and vegetables, a daily multivitamin may be good insurance. Talk to your pediatrician about what’s best. A good rule of thumb is to look for a multivitamin with levels at or near your daily reference value (no need to overdo it).
Why are teenage girls at risk if they don’t get enough protein?
Teenage girls tend to take in fewer calories than boys, are more likely to restrict their diets to lose weight, and generally not eat enough calories.
However, becoming vegetarian or vegan by simply cutting out animal foods without other protein sources such as beans, lentils, or soy can result in lower protein levels for both teenage girls and boys. .
If your teen is a very picky eater, he or she may be skimping on protein.
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