NewsPoint
Jul 31, 2025
Teens need the right amount of calories to support their growth spurts and active lifestyles. Consuming too little can stunt development, while too much may lead to weight gain. Prioritising whole foods over processed snacks ensures steady energy levels.
Image Source: Newspoint
Protein supports muscle development, tissue repair, and hormone production. Lean meats, eggs, dairy, legumes, and nuts are essential sources. Including protein in every meal helps teens stay fuller longer and promotes healthy growth.
Image Source: Newspoint
Bones grow rapidly during adolescence, making calcium crucial. Milk, yoghurt, cheese, tofu, and leafy greens are great sources. Teens should aim for three servings of calcium-rich foods daily to reduce future risk of osteoporosis.
Image Source: Newspoint
Iron helps transport oxygen in the blood and prevents tiredness. Girls, in particular, need more iron due to menstruation. Red meat, spinach, lentils, and fortified cereals can help meet daily iron needs.
Image Source: Newspoint
Vitamin D supports calcium absorption and immune function. While sunlight is the best source, fortified foods and oily fish like salmon are also important. Teens who spend little time outdoors may need a supplement.
Image Source: Newspoint
Whole grains like brown rice, oats, and whole wheat bread provide long-lasting energy. They are rich in fibre, which aids digestion and prevents blood sugar spikes. Choosing whole grains over refined ones helps maintain focus and mood.
Image Source: Newspoint
Fats are essential for teen brain growth and hormone regulation. Focus on healthy fats from avocados, nuts, seeds, and olive oil. Avoid trans fats found in fried and processed foods to protect heart and metabolic health.
Image Source: Newspoint
Water keeps the body functioning properly and boosts concentration. Teens should drink 6–8 glasses daily, especially if they are active. Limit sugary drinks and energy drinks that can dehydrate and disrupt sleep.
Image Source: Newspoint
A rainbow of fruits and vegetables ensures a wide range of vitamins, minerals, and antioxidants. These nutrients protect against illness, support skin health, and enhance mood. Aim for at least 5 servings per day.
Image Source: Newspoint
Teens often snack between meals, so choosing wisely is key. Replace chips and sweets with options like fruit, yoghurt, boiled eggs, or trail mix. Healthy snacks support energy levels and help prevent overeating during meals.
Image Source: Newspoint
Thanks For Reading!