List of healthy foods for teens should be known

healthy foods for teens

As we know, good nutrition is quite vital for all of us, especially, it is very significant for the teenagers’ growth.

This is the most important period in the development of the teenagers’ body. Nutritional demand in this period is at the highest level and requires a healthy diet with full of nutrients. If you do not pay attention to the diet of the teens, an unbalanced diet for teens with bad habits in food and drink can be established and affect seriously on the development of their body as well as their healthy lifestyle. So your knowledge of healthy foods for teens is very necessary to change the bad habits of food and drink, aim to improve the quality of their diet, develop the mind and the body more completely.

List Of Healthy Foods For Teens Should Be Consumed Much More For Their Comprehensive Development.

In this period, the teenagers need much more nutrients for their body including: calcium for the development of the bone, iron for muscles and blood especially for girls during menstruation, zinc for the process of metabolism as well as supporting the healthy functions of immune systems, vitamin A for eyes, vitamin B2 for the absorption, storage and use of iron in the body, vitamin B6 for the metabolism of protein, fat, carbohydrate found in certain foods. That is why diversifying the meal is necessary for micronutrient deficiency problems in teenagers.

This is the good foundation for later healthy life. However, depending on the age, gender of teens, nutritional demand for them will be different. And, here is the list of healthy foods for teens that you can see to get the best diet for your children or yourself if you are a teenager. They are:

1. Vegetables: 

healthy foods for teens-vegetables

Most of the vegetables are very rich in nutrients with fewer calories that are very good for the teens, especially for girls that want to lose weight.  You can see some vegetables like carrots, celery, cauliflower, and broccoli. Most of them help not only supplement the vital nutrients for the development of the body but also lower the risks of different cancers such as breast, prostate, stomach, throat, lung cancer as well as other diseases like blood pressure because they contain a lot of antioxidant and anticancer properties. They are also very high in minerals and vitamins that are vital for the body including vitamin A, B, C, E, K and minerals like iron, magnesium, zinc, calcium and so on.

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2. Fresh Fruits: 

healthy foods for teens-fresh fruits

Like vegetables, fresh fruits also belong to the list of healthy foods for teens as they are very rich in most necessary nutrients for the development of the teenagers. Most of the fresh fruits are rich in different types of vitamins that can support the digestive system. Antioxidants in fresh fruits are very useful for preventing cancer, heart diseases as well as good for the skin and beauty in general. Most of the girls know that. The fiber in fresh fruits is also necessary for the development of the body. It can help to prevent the diseases linked to the digestive system, especially extremely good for the teens with bad habits of food and drink. Some fresh fruits can help support and protect your eyes effectively like kiwi or improve the anti-inflammatory and heal the injury in teens like mango, orange, avocado.

3. Low-fat Dairy Products:

healthy foods for teens-low-fat dairy products

Low-fat dairy products are considered as a great source of calcium that is very good for the bones and muscles, especially contain protein for the immune system. Plain yogurt is a low-fat dairy product that is loved by a lot of teenagers. Although it does not have all benefits of regular yogurt, plain yogurt is also considered as a great food for losing weight and can be replaced for ice-cream, a favorite food for girls. If you don’t like milk, you can try soy products that can fortify vitamin D and calcium for your body well. Besides that, soy products are also a great source of plant protein for the complete development of the teens, especially, this is a good food for girls that are going on diet.

4. Whole Grains: 

healthy foods for teens-whole grains

Whole grains are known to be good for our health so they can enter the list of healthy foods for teens. This is the main source of vitamins, fibers, minerals, and energy for your body. One of their healthy benefits is to prevent heart disease. Iron in whole grains is also very necessary for forming the red blood cells as well as for energy, vitality, and intellectual performance. The grains you should eat much more are whole grains like whole wheat, brown rice, and oatmeal.

5. Seeds And Nuts: 

healthy foods for teens-seeds and nuts

Seeds and nuts are really super healthy foods for teens. These foods are very rich in vitamins, protein, fiber, fat, minerals that are the vital nutrients for the teens. Besides that, they also contain anticancer substance and anti-inflammatory that can help the teens have healthy body against many different diseases like heart disease, cancer. Top healthiest nuts include walnuts, pecans, cashews, cedar nuts. Top healthiest seeds are the sunflower, pumpkin, sesame seeds. All these seeds and nuts can be mixed with other foods like yogurt, bread, vegetables to get the excellent and healthy dishes.

6. Lean Meat:

healthy foods for teens-lean meat

Lean meat is also a food rich in protein that is very necessary for teens. It can help heal the body, provide you more energy and much more. The good idea is that you should combine all the different protein foods in your meal. Teens on a diet can eat lean meat to add more protein for the body. Other sources of protein can be found in poultry, tofu, and egg yolk. These other foods should be combined in the diet cleverly to get the best result.

7. Fish And Seafood: 

healthy foods for teens-fish and seafood

Fish and seafood are not only rich in protein that good for the development of teens’ body but also high in omega 3 fatty acids that are very useful for most of the people including teens. Omega 3 fatty acids play an important role in preventing many various diseases like heart disease, blood pressure, cancer and some other diseases. They are also an excellent source of iron that necessary for blood.

Besides these healthy foods for teens you should add more others in the meal, you should also pay attention to creating the good habits in food and drink as well as in lifestyle for teens. Teens should have balanced meals per day with a diversified diet. Their diet should include a lot of vegetables and fruits, seeds, at the same time full of calcium, iron, and low fat. Especially, drink at least 6 to 8 glasses of water per day. It is very important for the body. Regular exercise is also a significant factor for developing the body completely and having a healthy cardiovascular system and strong bones.

The above are the list of healthy foods for teens that we want to share with you. All of them are very rich in different nutrients that are extremely vital for the comprehensive development of the teens’ body. However, they need combining with a healthy diet and lifestyle to get the best development. And the last, if you have any question or idea related to this topic, you can write your comment in the following form of this website. We always welcome your comment and reply for you as soon as possible.

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