Teenagers go through big physical transformation during puberty. Extra nutrition is needed to fuel these physical changes, which means they need to eat healthy food.
A child’s level of physical activity and stage of development determine exactly how much healthy food she needs. But you’ll notice she has a bigger appetite, which is her body’s way of telling her to eat more.
Here are 5 foods that teenagers like to feast on and healthy versions of them. I provided examples for meals or snacks:
1. Pizza
On whole wheat crust, topped with tomato sauce, mozzarella cheese, and favorite veggies (broccoli, peppers, onions, or olives)
2. Smoothies
Peanut butter + banana, chocolate protein powder + 1/2 cup green veggies like kale, spinach, or Swiss chard (they won’t even taste the veggies!)
3. Spaghetti
Veggie or whole wheat spaghetti with marinara sauce and turkey meatballs – puree boiled carrots or butternut squash into the sauce for added vitamins
4. Tacos
Lay out whole wheat tortillas, black beans, shredded veggies, cheese, and beef and have them add their own healthy toppings
5. Yogurt
Light vanilla or fruit flavored yogurt with handful of almonds or walnuts + raisins
No food is ‘good’, ‘bad’, ‘naughty’ and ‘a big NO’. What is called upon is balance – eat healthy most of the time and every now and again you might like to eat ‘sometimes’ foods.