Healthy Foods Every Teen Should Eat
Oatmeal
A scary 80 percent of teens are eating diets that set them up for heart disease. But whole oats (not instant) are champs at guarding against heart risks, like high cholesterol. Sweeten yours with fresh berries!
Avocado
Pass the guac! Avocados benefit you both inside (they pack an antioxidant punch to help protect against cancer) and out (glowing skin!). As with peanut butter, the calories can quickly add up, so stick to half an avocado or ¼ cup of guacamole.
Greek Yogurt
This thicker variety has twice the protein of regular yogurt and will keep you full and satisfied. Plain, low-fat is the way to go—fruit flavors can add as much sugar as a brownie! Just mix in a drizzle of honey if you find the flavor too tart.
Peanut Butter
Peanut butter, like peanuts, is high in fat and calories. But the good news is that the fat is unsaturated and your kids need a lot of calories anyway. Plus peanut butter is packed with iron. Sandwich peanut butter between some graham crackers and add slices of apples for a satisfying after-school snack.
Leafy Greens
Ditch the iceberg lettuce and make a dark-green salad instead! One cup of kale gives you 200 percent of the vitamin C you need daily, and other leafy greens—like Swiss chard and spinach—are also power foods, rich in vitamin A, iron, and potassium.
Whole-Wheat Bread & Pasta
Whole-grain carbs are a top energy source—especially for your brain—and they’re healthier and more filling than the white varieties. Always check the label to make sure a whole grain (such as “whole wheat” and not just “wheat”) is listed first, and stay away from products in which sugar (aka corn syrup or fructose) is among the top-three ingredients.
Granola Bar with a Glass of Skim Milk
Granola bars are a solution to the no-time-for-breakfast excuse. Some form of breakfast will help kids be more attentive and therefore do better in school and excel in sports, as well as prevent them from hitting the vending machines right after homeroom. Add a glass of skim milk for a fat-free calcium boost — a quarter of the recommended daily allowance (RDA). The nuts, dried fruit, and seeds in granola bars make them high in fiber and omega-3 fats and an excellent source of energy. It’s wise to avoid granola that is high in saturated fats.