Healthy Eating For Teens - Parent Edition

10 foods teenagers should eat every day

Susie Burrell is a leading Australian dietitian and nutritionist, founder of Shape Me, and prominent media spokesperson, with regular appearances in both print and television media commenting on all areas of diet, weight loss and nutrition - here she provides expert advice on what teenagers should be eating everyday.

Have you ever noticed a woman at the supermarket purchasing jumbo-sized boxes of breakfast cereal and milk in giant 3 litre containers? When you spot one, you can be sure that you have come face to face with the mother of a teenager, most like a teenage boy.

Parents of teenagers are routinely shocked at the sheer volume of food that their teenagers can eat. And the truth is that mini sized snack bars or a few crackers are not going to cut it when it comes to adequately fueling hungry teens.

Not only do teenagers have significantly higher energy requirements than adults, they also have higher requirements of a number of key nutrients including calcium, zinc and iron.

So while teens may usually opt to fill up with energy drinks and plenty of snack food, here are 10 nutrient rich foods that will help to keep hungry teens full and satisfied, whilst giving their brains and bodies the fuel they need to perform, growth and recover on a daily basis.

Eggs

An extremely rich source of protein and 11 other essential vitamins and minerals including zinc, Vitamin A, selenium and Vitamin E, you cannot go past a couple of eggs for a protein rich breakfast.

Hard boiled eggs are also extremely versatile and can be left in the fridge for on the go snacks or quick meals on the run for the entire household.

Bananas

While all fruits are good for us, bananas are a particularly good option. Rich in Vitamin B, potassium, fibre and a great source of carbohydrates for energy, bananas are the perfect, natural sweet snack on the go that even come with their own packaging.

Milk

One of the richest natural sources of calcium, as well as magnesium, phosphorus, protein and Vitamin B12, all required for optimal bone health, teens require a massive 1300mg of calcium each day which will be challenging to reach without incorporating calcium rich dairy into the diet 3-4 times each day. Fortified soy milk will help to contribute to calcium requirements but if you family's choice is to opt for nut or other plant based milks check your nutrition labels as oat, rice and almond milks can be very low in calcium.

Salmon

If your teen is happy to include fish in their diet you have hit the jackpot, as omega 3 rich salmon is one of the key superfoods when it comes to brain health.

A single, 100g serve of fresh salmon each day will provide a teen's entire daily recommended intake of long chain omega 3 fats.

Tinned salmon can be utilised on sandwiches or wraps; smoked salmon with breakfast or baked quiches and pies while fresh salmon utilised in fish tacos, crumbed fish or enjoyed grilled or BBQ'd with veggies and salad.

Nuts

Whether your teens enjoys their nuts in a snack bar, whole with fresh fruit or in an 100% nut spread, nuts are not only rich in essential nutrients including zinc, Vitamin E, protein and fibre but they are also rich in energy, making them the perfect snack for hungry teens burning plenty of energy at school and at sport.

Sweet Potato

Whilst teens are notorious for their disinterest in eating veges, sweet potato may be your super food in with your teens — exceptionally rich is beta carotene, the precursor to Vitamin A and Vitamin C, sweet potato chips or mash may be the perfect way you can increased your teens veggie intake without them even noticing.

Red meat

Teenage girls in particular have extremely high iron requirements. As iron is crucial for energy production and for the transport of oxygen around the body, the symptoms of low iron intake including fatigue, breathlessness and low mood and energy can be experienced by a significant number of teens.

If you are meat eaters at home, a small 70-100g portion of lean red meat should be included in the diet at least 3-4 times each week.

Green Vegetables

While veggies may not always be a typical teenagers go to food, as a rich source of vitamins, minerals and antioxidants, green veges including spinach, broccoli, kale, peas and beans play a key role in energy production and immune function and as such are an important foundation in the diets of anyone with particularly high energy demands.

Wholegrain Bread

Teens need plenty of energy but they can tend to lean towards snacks and fast food when they get the munchies.

A simple swap to sandwiches or toast, ideally on wholegrain bread and served with a nutritious topping such as cheese, nut spread or avo is a much better option nutritionally with wholegrain varieties of breads, wraps and crackers offering slowly digested carbs, fibre and B group vitamins for energy production.

Avocado

One of the few teen friendly foods that also offer good fats, avo can be used to fill sandwiches, and wraps, as a toast topper or even by itself as a nutrient and energy rich snack food on the run to help meet the extremely high energy demands of active growing teens.