Diet Plans for Teens From 14 to 16

Diet Plans for Teens From 14 to 16

Sweet desserts, including cake, cookies and pastries and savoury items like chips make up a big part of a teens diet. But growing teens between the ages of 14 and 16 need to eat a more balanced diet so they get the nutrients they need for good health. Focusing on a diet that will help your teens ... 


 During adolescence, the body needs more energy and nutrients for growth, physical activity, and brain development. Nutrients like protein, calcium, iron, vitamins, and minerals are especially crucial during this stage. Unfortunately, teenagers often succumb to unhealthy eating habits, such as fast food, a lot of easy processed snacks and sugary drinks. But it’s the availability and fast paced western culture that has elevated this high processed consumption. 

Everyones needs are different and gender and activity, and range from 1,600 to 3,200 calories a day. A dietitian or paediatrician can help you work out your total calorie needs. Based on these calorie levels, teens in this age group need 140 to 280 grams carbohydrate -- with at least half of them whole grains, 2 to 4 cups of vegetables, 1 1/2 to 2 1/2 cups of fruit, heathy fats and  70 to 100g of protein each day.

What can we be doing more for our teens….?


Breakfast has been the missed or neglected meal for many, particularly teens.  But this meal is the most important one. Not only does it help maintain health and weight goals but may improve school performance, attention and concentration.   It is often referred to as the most crucial meal of the day, and this holds true for teenagers as well. A nutritious breakfast kickstarts their metabolism, improves concentration, and helps regulate mood and behaviour.


A good lunch will include a high protein source, which is essential for muscle development and growth. namely chicken, egg, tuna or beans lentils or legumes.  Bumping up a little more protein will help keep the hunger at bay post school, which is usually the time that young teens find it more challenging. 

A well-rounded diet for teenagers should include a balance of carbohydrates, which are the primary source of energy and should be taken from whole grains, fruits, and vegetables rather than refined sugars and white flour products. Healthy fats also are essential, such as those found in avocados, nuts, seeds, and olive oil, are essential for brain function and hormone regulation.


If you want your teen to make healthy food choices, set a good example and eat dinner together. Making some fun dinners may help these teens learn to put ingredients together, such as Tacos, poke Bowls, souvlakis or healthy burgers. This makes it fun and also teaches our teens to make their own meals when they need. 



Once main meals have improved the chances are that snacks will be so much more controlled. Teenagers are known for their constant snacking, which can be an opportunity for balanced nutrition or a gateway to unhealthy choices. With 24/ 7 access of processed snacks no wonder it’s a battle filling up this audience. 

  • Having a range of good, filling snacks is super important at this time.
  • Try having a shelf dedicated for snacks, such as protein balls, protein breads, oat cookies, humus, nuts, seeds, yoghurt, peanut butter and veggie sticks. 

SEE RECIPES!!! Refer to balls and protein cookies and breads 


All the colours you can get I say!

  • Teenagers must also focus on Iron, vital for the formation of red blood cells and Oxygen supply, found in foods like lean meats, beans, and fortified cereals.
  • Calcium is critical for building strong bones and is abundant in dairy products, fortified plant-based milk, and leafy green vegetables.
  • Additionally, teenagers should incorporate a variety of colorful fruits and vegetables into their diet to ensure they receive an array of vitamins and minerals.


  • Proper hydration is often overlooked but is essential for teenagers' well-being.
  • Encourage them to drink plenty of water throughout the day and limit their intake of sugary drinks and caffeinated beverages. Water improves performance completely…                


  • When Distracted my television, phones and other gadgets we can find ourselves not paying attention to hunger and satiety cues. 
  • Teaching teenagers to eat mindfully, encouraging structure and timely eating and develop habits to control this is important. 
  • Encourage them to eat at regular intervals, avoid distractions while eating (such as smartphones or television), and pay attention to hunger and fullness cues.
  • Optimum nutrition and balance is vital for teenagers to help improve their developmental years with energy, focus, and emotional well-being. Building good habits and improving quality health and lifer is our roll as parents, educators, and mentors, we play a crucial role in guiding them toward making healthy food choices. By emphasising the importance of a well-rounded diet, including macronutrients, micronutrients, and adequate hydration, we can empower teenagers to nourish their bodies and minds for a thriving future. 

Let's cultivate a culture of nutrition and health that will stay with them for good!


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