Nutrition and Healthy Food For Teenagers

Nutrition and healthy food for teenagers

Nowadays teenagers are often stressed out due to their lifestyle or hectic schedule and that affects their overall growth. Their busy schedules force them into a world of no eating timings for healthy breakfast, lunch from outside, and dinner of frozen foods. 

But they need nutritious food with physical workouts to recharge them for facing the challenges of life. Teenagers go through vital physical changes in puberty. They require extra nutrition to fuel these physical changes, which means they need to consume healthy food.

Your child’s level of physical routine and stage of development decides exactly how much healthy food they want. But you’ll get to know your child has a bigger appetite, which is their body’s response to telling them to intake more. 

You can try healthy delicious alternatives on snacks and desserts. Encourage your teen’s interest in healthy snacks. These can contain nuts, cheese, and low-fat yogurt. Also, you can include fresh fruits or vegetables for example carrot and celery sticks, rice cake, or wholegrain crackers, with dips like hummus, salsa, or tzatziki. 

The same follows for dessert at the end of the meal. Healthy changes include yogurt or slices of fruit. You can try homemade banana bread if you’re looking for something nutritious. Each food group has variant nutrients, which your child’s body wants to grow and function properly. 

Facebook follow


Here are some of the foods that should add to teens’ diet plans for their better development.

1. Salmon 

Salmon is one of the most beneficial and calorie-enriched foods on the planet. Consumption of salmon will not only assist you in managing weight but also deliver various other health benefits. 

It is packed with antioxidants, minerals, vitamins, proteins, healthy fats, and omega-3 fatty acids. Thus, it is highly suggested for teenagers who want to fill the underweight issue quickly and healthily.

2. Milk 

 Milk is the healthiest nutrition-filled drink in the world. Milk is loaded with proteins, vitamins (B & D), and minerals like calcium, potassium, and phosphorus. 

All these nutrients are great for the strengthening of bones and body muscles. Thus, teenagers need to have milk regularly for better results.

3. Whole Eggs 

Eggs are the most nutrient-dense element which is available at a very low price. Moreover, these are highly nutritious foods to strengthen muscle and body weight in teenagers. 

Eggs are supercharged with proteins, minerals like iron, copper, and zinc, and supplements like B2, B6, B12, and D. Therefore, you should eat eggs every day to put on weight rapidly.

4. Protein Smoothies 

Homemade protein smoothies are surely the healthiest alternative for teenagers to drink. As these smoothies are home remedies, you can try them for all the nutritious food. 

5. Red Meat 

Red meat is another vital healthy food item to gain weight and muscles. Red meats are enriched with proteins, vitamins (B12 & B6), and minerals like zinc, iron, and phosphorus. Moreover, it is a rich source of healthy fats & calories. Regular eating of red meat can assist in building muscle development and bone health.

6. Full-Fat Yogurt 

Full-fat yogurt is enriched with healthy fats & carbohydrates that promote a healthy weight. Besides that, it is a rich source of vitamins, potassium, proteins, and calcium. You can add different other nutrient-dense foods to the full-fat yogurt and enhance its calorie count. 

7. Whey Protein 

Whey protein is a supplement made using dairy products. Thus, it is a healthy and easy way to put on weight quickly. Moreover, whey protein doesn’t cost you more and offers effective results in little time.

8. Healthy Cereals 

Healthy cereals deliver you the immense value of carbohydrates, calories, and nutrition. Moreover, they are enriched with antioxidants and dietary values. Thus, they are an efficient way to put on a healthy weight. 

Some of the best healthy cereals to consume involve oatmeal, oats, muesli, and granola, etc. You can add nuts and seeds to these cereals for enhancing your caloric count.

9. Rice 

Rice is an amazingly impactive food for health. Rice is fortified with carbohydrates, calories, vitamins E, folic acid, and minerals like calcium and iron. Also, you can try other nutrient-dense foods like chicken or meat to rice and balance its calorie count greatly.

Linedin follow

Read More: Ayurveda and the Golden Goodness of Ghee

10. Grain Foods

Grain foods like bread, pasta, noodles, breakfast cereals, couscous, rice, corn, quinoa, polenta, oats, and barley. These foods offer your child the energy to grow, develop and learn.

Grain foods that have a low glycemic index, for example, whole-grain pasta and bread will give your child longer-lasting energy and fill the hunger for longer.

11. Desi Ghee:

Ghee is a purified form of butter that has an effective medicinal value for your kids. As a parent, nurturing your kid during his teenage years is the only responsibility. So your kid’s diet is needed to be well-balanced and composite with various health supplements.

The essential vitamins present in desi cow ghee offer your kid’s development and growth. Pure desi cow ghee consumption with moderation can be a good reason for development for your growing kids or teenagers. Grass-fed ghee fat should be an essential ingredient of diet for underweight teenagers. 

Organic cow ghee is one of the most healthy foods that can be fed to teenagers without any harm. Adding a spoonful of desi ghee as a topping on warm fresh food will promote digestion and healthy weight gain. 

Along with these healthy foods, teens should avoid fast food, and junk food such as hot chips, potato fried chips, and dim sims, pies, and burgers, are all examples of “Sometimes” foods. 

These foods are loaded high in sugar, salt, saturated fat, calories, and low fiber content. Teenagers who consume these foods regularly can be at greater risk of obesity, overweight, and many health problems like type-2 diabetes.

Your child should ignore sweet drinks such as fruit juice, cordials, and sports drinks. Sweet drinks also contain high sugar content and less nutritional value.


So these are the healthiest foods for teenagers to stay healthy & Fit. By adding these foods with exercise training, you can have even better results in a short time. Also, buy your jarful of the best desi ghee to try teenager’s food recipes and share your amazing experiences with us. 

If you are searching for pure and organic ghee made by Vedic churning method, then you can buy it online here: