13 Healthy Foods Every Teen Should Eat

Teens need a lot of energy. Energy comes from calories and on a daily basis, teenage boys need about 2,500 to 3,000; teenage girls need about 2,200 calories. Most teens have no problem acquiring these calories but we need to know how they’re doing that. Calcium and iron are two essential nutrients for teens because they help build strong bones and reduce the risk of osteoporosis.

Fat-Free or Low-Fat Dairy
Teens need calcium to strengthen their skeleton (the teen years are crucial) and ward off broken bones. So trade soda for fat-free milk and throw string cheese into your bag for a low-fat dairy snack.

Fish
It is important that teens eat foods that’ll give them omega-3s—fatty acids that can improve brain function and mood. We can get this from eating fish. A good example id eating tuna salad very well.

Hummus
It is important that teen eat lots of magnesium and iron. Hummus is a common vegetarian spread with lots of iron and magnesium. Spread some on whole wheat pita bread (for fiber) and it’ll make a satisfying snack or lunchtime food.

Beans
Whether you choose pinto, kidney, or black beans, you’re lowering your risk of two major health problems: obesity and diabetes. And yes, chickpeas are beans too, so dipping into hummus is another easy and tasty way to get your bean fix.

Mango
Teens should be eating five servings of fruit a day, but relying on apples and oranges gets boring fast. So try mango—one cup of this sweet tropical fruit supplies all of your immune-boosting vitamin C for the day, plus it tastes great alone or in a smoothie.

Grilled Salmon Salad with Spinach
Studies have shown that one weekly portion of fish can help prevent heart attacks in later years. Salmon is a good fish to get your teen hooked on because it contains heart-healthy omega-3 polyunsaturated fat. Along with its disease-fighting capabilities, omega-3 helps reduce the risk of depression and minimizes arthritis symptoms.