List of Healthy Foods for Teenagers

May 20, 2019

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What would be the first thing when you get back home from school? Like many teenagers, you storm into the refrigerator.

But, eating snacks on the wrong foods, can only put on unwanted calories to your weight, and make you even hungrier, when mealtime is around. The main key to healthy eating is to choose healthy snacks that fill your belly and help nourish you without adding too many calories.

Since their bodies are still growing and developing, good nutrition during the teenage years is important in preventing diseases like cancer, osteoporosis., and heart disease.

The list of healthy foods given below is the best way to meet their nutritional requirements and to maintain a proper diet.

List of Healthy Foods for Teenagers

1. Avocado and Tomato Guacamole with Carrots, Cauliflower, Broccoli and Celery

One of the best diet, in the list of healthy foods for teenagers.

Nutritional Facts about Avocado:

This fruit, avocado, has lots of health benefits. Having avocados daily will provide your teenager with healthy and glowing skin. It is rich in antioxidants and prevents many types of cancers in the body. Avocado is low in carbohydrates and is an excellent choice for those who want to lose weight. They are even good for the eyes also.

Nutritional Facts about Carrots, Broccoli, and Cauliflower, and Celery:

As carrots contain beta-carotene, eating carrots will not only double up the nutritional value but also helps in lowering the cholesterol levels. Carrots and

Broccoli reduces the risk of cancers like lung, stomach, throat, prostate and breast cancer.

Celery lowers blood pressure and cauliflower helps in cancer-fighting.

Recommended Serving Size and Nutritional Value:

As per dietary research experts,

1 1/4 cup of carrots – 35 calories
3/4 cup of celery – 7 calories
1 cup cauliflower, 34 calories
2/3 cup broccoli, 33 calories
1/2 avocado, 145 calories
1/2 large tomato, 17 calories

2. Frozen Yogurt with Cashews and Walnuts

Nutritional Facts about Frozen Yogurt:

Calcium, an important essential nutrient for the body, is required to maintain healthy bones and teeth. One such excellent source of calcium is the plain low-fat yogurt. An eight-ounce cup of the yogurt fulfills the protein content needed for the immune system, and also 45% of the recommended dietary allowance (RDA).

Nutritional Facts about Nuts:

Teenagers must avoid having junk food all the time, as it is unhealthy and leads to obesity. There are some good fats for your body, which help in the proper brain cells growth and hormone functioning.

You get the ‘good fats’ from dry fruits, and nuts contain high amounts of iron, magnesium, and zinc. Dry fruits help increase concentration in studies and teenagers will have a good memory power. Almonds, cashews, hazelnuts, and peanuts, are some of the dry fruits having good fats in them.

It is recommended for teenagers, to consume dry fruits once in a day. They can stay healthy, and excel in their studies.

Sprinkle with some cashews and walnuts on the frozen yogurt.

Recommended Serving Size and Nutritional Value:

As per dietary research experts,

1/3 cup of cashews – 287 calories
1/4 cup walnuts -177 calories
An 8-ounce cup of yogurt – 190 calories

3. Granola Bar with a Glass of Skim Milk

Is your teenager in a hurry to go to school and has no time to have his breakfast? Do not worry. Granola bars are the best solution to the no-time-for-breakfast excuse.

Having breakfast in some form will help the kids to be more attentive and therefore do better in school and excel in sports.

As per the recommended dietary allowance, you can add quarter glass of skimmed milk for a fat-free calcium boost. The nuts, seeds and dried fruits in granola bars are high in fiber and omega-3 fats. And also an excellent source of energy. It is better to avoid granola bars, that are high in saturated fats, as it raises the level of cholesterol in your blood.

Recommended Serving Size and Nutritional Value:

As per dietary research experts,

1 granola bar – 200 calories
8 ounce glass of milk – 80 calories

4. Peanut Butter

Like peanuts, peanut butter is the ultimate snack with perfect portions of fat, carbs, and protein!

But the good news is, that the fat is unsaturated and your kids need a lot of calories anyway.

Give your kids the best Sandwich peanut butter school snack, between some graham crackers.

For that extra sweet taste, add slices of apples to it.

Recommended Serving Size and Nutritional Value:

As per dietary research experts,

1 1/2 tbsp. Peanut Butter – 156 calories

5. Mangoes and Grapes

Teens, these days are addicted to the computer, or watching television, and playing video games. They even crave for sodas and chips, while playing or watching TV.

The best option for a healthy snack is to slice them a bowl of freshly sliced mangoes and some firm grapes and give it to them. This will keep them out of the kitchen for junk foods until dinner time.

Nutritional Facts about Mango and Grapes:

You cannot complement the delicious tropical mango fruit enough.

This fruit is known to provide 150% of the RDA, for the cancer-fighting nutrient beta-carotene. It is also loaded with potassium and fiber and is an excellent source of Vitamin C.

Grapes help in reducing the risk of heart diseases.

Recommended Serving Size and Nutritional Value:

As per dietary research experts,

1 mango – 107 calories
2/3 cup of grapes – 60 calories

6.Whole Wheat Pasta with Fresh Tomato Sauce and Garlic Bread

Teens still love carbs, especially, those who are addicted to pasta, even though carbohydrates are a big no-no these days.

Nutritional Facts about Whole-Wheat Pasta and Tomatoes:

Make the habit of buying whole-wheat pasta instead of white pasta. The whole-wheat pasta contains twice as much more iron, vitamins, more fiber, and minerals, than the regular pasta.

This healthy snack is best topped with fresh tomato sauce, which is rich in antioxidant, lycopene. Tomatoes are a good source of beta-carotene, and vitamins C and E. They even help prevent cancer and heart disease.

The best option would be to mix some garlic into the sauce or add some to the toasted bread, for that extra flavor. The health benefits of garlic, are it lowers blood cholesterol and prevents clotting.