Choosing healthy foods and drinks, being active, and getting enough sleep are key for your physical and mental health. These choices can help you
• have more energy
• build strong bones and muscles
• reach and stay at a healthy weight
• do better in school
• lower your risk of having weight-related health problems—now and as you get older
How does my body use energy?
Energy is what helps you grow. The calories you get from foods and drinks give you that energy. How many calories you need each day depends on many factors, such as
your age, sex, height, and weight
• how much you are still growing
• how physically active you are
What foods and beverages should I choose?
Your healthy eating plan should include a variety of foods and drinks that are high in nutrients such as vitamins, minerals, fiber, lean protein, complex carbohydrates, and healthy fats.
Try to choose foods and beverages that are low in saturated fats, added sugars, and sodium—a mineral found in table salt and in many packaged or prepared foods.
Below, the advice for teens is from the Dietary Guidelines for Americans, 2020–2025. If you have a health condition that affects your food and drink choices, ask your parent, guardian, or health care professional for advice based on your needs and preferences.
Vegetables
Vegetables contribute many valuable nutrients like fiber, potassium, and vitamin A – which can help you have a healthy heart, kidneys, and eyes, and may protect you from infections. Sometimes it takes a few tries to learn to like a certain vegetable, but changing how it is cooked and seasoned can help. Be creative and work with whoever does the cooking at home to find healthy choices you can enjoy.
Teens ages 14 to 18 should try to consume about 2 1/2 to 4 cups of vegetables each day.2 Try to eat a mix of different kinds of vegetables. The specific amount of vegetables you should eat depends on how many calories you need each day.
Fruits
Apples, bananas, berries, and other fruits External link are packed with vitamins, minerals, water, and fiber. These nutrients help your mind and body perform at their best. For example, oranges and grapefruits are good sources of vitamin C, an important vitamin that helps you grow. It also helps repair your body, heal cuts, and protect you from diseases. Try to have vitamin C every day, because your body can’t make this vitamin—you must get it from the foods and drinks you consume.
Teens ages 14 to 18 need about 1 1/2 to 2 1/2 cups of fruit a day. A variety of fruits can help you get essential vitamins, minerals, and other nutrients. Although 100% fruit juice with no added sugar can count toward that goal, try to drink no more than 1 cup a day. At least half of your fruit should come from whole fruit, rather than juice. This can include fresh whole fruits as well as canned, frozen, or dried fruits—like raisins, dried apricots, and prunes—with no added sugar.
Grains
Grains such as oats, barley, farro, and brown rice are great sources of fiber and several vitamins. Minerals like calcium, potassium, and magnesium are also found in several grains and help your body build strong bones and muscles.
At least half, or even more, of the grains you eat each day should be whole grains, rather than refined grains—also called processed grains. Eating whole grains that are high in fiber may make you feel full sooner during meals or when having snacks. This might help you consume fewer calories and manage your weight. Refined grains have less fiber and other nutrients and often have added sugar or salt.
Here are a few examples of whole grains and refined grains
• whole grains: oatmeal, brown rice, wild rice, whole-wheat bread, whole-wheat pasta
• refined grains: cornflakes or sweetened cereals, instant grits, white rice, white bread, pasta, pizza crust, ramen noodles
Protein foods
Protein is essential for building bones, muscles, cartilage, skin, blood, and hormones. Protein contains nutrients called amino acids that are important for your growth and health. Many foods high in protein also provide iron, zinc, and other key nutrients.
Animal sources of protein include
• lean beef, lamb, chicken, and turkey
• seafood, including salmon, shrimp, and other shellfish and fish
• eggs
• milk, cheese, and other dairy products
Plant-based sources of protein include
• some vegetables, such as beans, peas, and lentils
• soy products, such as tofu
nuts and seeds
• Unsalted nuts and seeds—including almonds, cashews, pumpkin seeds, and nut butters such as peanut butter—are sources of protein. But you may need to avoid certain nuts and seeds if you are allergic to them. Talk with a health care professional if you’re not sure which nuts and seeds are safe for you.
Dairy
Dairy products can help you build strong bones and teeth, especially during your teen years. These foods and beverages provide many nutrients, including calcium, magnesium, potassium, zinc, vitamin A, and vitamin B12. Dairy products are the most common source of vitamin D, which is essential for building bones and a strong immune system.
Teens ages 14 to 18 should try to consume about 3 cups a day of dairy products, such as fat-free or low-fat milk, yogurt, and cheese.4 Other options include
• lactose-free milk, if you have lactose intolerance and can’t digest lactose—the sugar in milk that can cause bloating, diarrhea, or gas.
• plant-based beverages or yogurt products made from soy with added nutrients such as calcium, vitamin A, and vitamin D. Please check food or drink labels to make sure these nutrients are included.
Some plant-based beverages—such as those made with rice, almonds, oats, or coconut—may be good sources of calcium.
Which nutrients may be missing?
Many teens do not consume enough of important nutrients essential for their health.
Calcium
Calcium can help you build strong bones and teeth. This is really important because your body will build a lot of your bone mass before your early twenties. Some sources of calcium are fat-free or low-fat milk, yogurt, and cheese; vegetables such as spinach, taro root, and turnip greens; and plant-based beverages and yogurt products with added calcium.
Vitamin D
Vitamin D also helps to keep bones healthy. Vitamin D is added to several foods and drinks, such as some dairy products, orange juices, and plant-based beverages and yogurt products. Other sources of vitamin D include salmon, mushrooms, and tuna.
Potassium
Potassium helps your kidneys, heart, and muscles work properly. Some sources are beans, baked potatoes, peppers, jackfruit, citrus fruits, berries, and bananas.
Fiber
Fiber helps you have regular bowel movements and feel full. It also may help you have a lower risk for heart and kidney diseases. Dietary fiber is only found in plant foods, such as some whole grains, fruits, and vegetables.
What foods and beverages should be limited?
People of all ages should choose foods and beverages that are low in added sugars, saturated fats, and sodium.
Added sugars
Some foods, like fruits, are naturally sweet. Other foods and drinks are sweet because sugar is added to them. Sugar-sweetened foods and drinks have lots of extra calories but no added nutrients.
Some of the most common sources of added sugars include
• sugar-sweetened beverages, especially sodas, energy drinks, coffee and tea, and juices with added sugars
desserts like ice cream, sweet snacks, and candy
• Less than 10% of your daily calories should come from added sugars. For example, if you take in 2,000 calories a day, fewer than 200 of those calories should come from added sugars. One can of soda often has 150 calories from sugar!
Tips for cutting back on added sugars include
• reaching for an apple, banana, grapes, or other fruit instead of a candy bar.
• limiting or not adding any sugar to foods and beverages.
avoiding or cutting back on flavored coffees, teas, sodas, milkshakes, and other beverages sweetened with sugar, which are sold in many coffee shops and fast-food restaurants.
• choosing foods and beverages low in added sugars.
Saturated fat
Some types of fat—like liquid olive oil, canola oil, or other vegetable oils—can be healthy in small amounts. However, saturated fats are not healthy. The Dietary Guidelines recommend that less than 10% of your daily calories come from saturated fats. For example, if you take in 2,000 calories a day, fewer than 200 of those calories should come from saturated fats.
Saturated fat is often solid at room temperature, such as butter and the fat inside or around meat. But some products that are liquid at room temperature, such as coconut oil and whole milk, are also high in saturated fat.
The most common sources of saturated fat include
• butter, shortening, lard, some stick margarines, and other fats that are solid at room temperature
• fatty cuts of beef, pork, and lamb
• some processed luncheon meats, including regular bologna, hot dogs, salami, and bacon
• cheese and other dairy products made from whole milk, such as ice cream and cream
• baked goods, including many kinds of doughnuts, cakes, cookies, and other pastries
Here are a few tips for limiting saturated fat in the foods and beverages you consume
• Cut back on dessert and sweet snacks by choosing smaller portion sizes and eating these foods less often.
• Read food labels to check for saturated fat content and choose options low in saturated fat.
• Choose fat-free or low-fat milk instead of 2% or whole milk, and lean meat and lower-fat cheese rather than high-fat meats and regular cheese.
• Choose products made with healthier dietary fats —such as oils made from nuts, seeds, olives, or avocados—rather than butter, shortening, or coconut or palm oils.
Sodium
Your body needs a small amount of sodium each day, but most of the people consume too much. Many snacks, desserts, and meals such as pizza are very high in sodium. Consuming too much sodium can raise your risk of developing high blood pressure, which is unhealthy for your heart and your body in general.
Teens should try to consume less than 2,300 mg of sodium per day, which is just 1 teaspoon of table salt. This amount includes the salt in ready-to-eat food and also the salt you add when cooking or eating your food.
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Did you know?
When you sweat, your body loses not only water but also small amounts of salt and other electrolytes—minerals that affect how your body works. Teen athletes and others who are very active for long periods of time playing sports, hiking, or working out—especially when it’s hot and humid—may need to take in more water. They may also need a little more salt and other electrolytes to make up for these losses. Check with your coach or health care professional to find out what is right for you.
Did you know?
Foods that contain grains can be made in different ways. Check the ingredients list for the words “whole grain” or “whole wheat” to find out if they are made from whole grains. Some products may combine both whole and refined grains.
(SHAECH MONITORING DESK)