Healthy Diet for Teenagers

The U.S. Department of Health and Human Services recommends that teenage girls get about 2,200 calories per day and teenage boys eat 2,800 calories per day. Teenagers are infamous for eating a diet high in junk foods. Parents should prepare a variety of nutritious meals and encourage their teens to incorporate healthy snacks into their day. Because teens' bodies are still growing and their bones still forming, a diet high in nutrients and fiber is essential for optimum health.

Grains

• According to the American government's food pyramid, teens should eat 9 to 11 servings of whole grains per day---this includes whole grain breads, low sugar cereals and whole wheat pasta.

Fruits and Vegetables

• A healthy diet for teens contains 7 to 9 servings of fruits and vegetables daily. Apples, bananas, broccoli and tomatoes are all healthy choices, and can be paired with dips to make them more appealing.

Dairy

• Two to 3 servings of low fat milk products such as yogurt, cheese and milk should be part of a teen's healthy diet.

Protein

• Teens need a total of 2 to 3 servings of meat or protein each day for a healthy diet. Sources of such foods are lean beef, poultry, eggs, nuts and beans.

Expert Insight

• The CDC (Centers for Disease Control and Prevention) recommends limiting the amount of sugared drinks you purchase, as well as altering favorite meals to incorporate more vegetables and fruits to make them healthier.