What should a teenager eat in a day?

teenager eat

A teenager’s diet is important for many reasons. Proper nutrition can help a teenager grow and develop into a healthy adult. Teenagers also need enough energy to do well in school and participate in extracurricular activities.

Finally, eating healthy helps prevent problems like obesity and diabetes later in life. So what should a teenager eat in a day? Check out the infographic below for some suggestions!

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A teenager’s diet should include:


Fruits and vegetables:

These are packed with nutrients like vitamins, minerals, and fiber. Aim for at least five servings a day.

Whole grains:

These include brown rice, whole wheat bread, and oatmeal. They’re good for your heart and can help you control your weight.


This can come from lean meats, beans, nuts, and eggs. Protein gives you energy and helps your muscles grow.


Dairy products like milk, yogurt, and cheese provide calcium, which is important for strong bones.

Good fats:

You need some fat in your diet, but choose healthy fats like olive oil or avocados instead of unhealthy ones like butter or margarine.


Let’s face it; pizza is a teenager’s favorite food. Just make sure to choose a healthier option like veggie or whole wheat crust instead of regular crust.

Grilled chicken:

A great source of lean protein, grilled chicken can be added to salads, whole grain wraps, or simply enjoyed on its own.


Fish like salmon and tuna are a healthy option that’s high in protein and omega-3 fatty acids.


A burger made with lean ground beef is a filling meal, especially when paired with a side of veggies or a whole grain bun.


When you’re hungry between meals, reach for healthy snacks like fruits and vegetables, yogurt, whole grain crackers, or nuts.


It’s important to stay hydrated. Drink plenty of water every day. It flushes toxins out of your system and helps you stay hydrated.

Follow these tips and you’ll be on your way to a healthy, balanced diet! Are you looking for “chiquito voucher”?


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