What Healthy Foods Should Teenagers Learn to Like?

On average, teenagers consume a diet low in nutrient quality foods. The reasons vary, but may include a lack of experience with nutrient dense foods or a certain taste preference. Both these and other contributors to a poor diet can be modified. Accordingly, teenagers working to boost their nutrition may wonder, what healthy foods should teenagers learn to like?

A teenager should try to learn to like foods high in essential nutrients such as whole grains, fruit, vegetables, lean meats and poultry, eggs, seafood, nuts, seeds, legumes (soy, beans, lentils) and unsweetened dairy products. Spices and herbs also add great health promoting benefits to meals.

Teenagers hoping to on improve their nutrition will find it worthwhile to find ways to add these types of food to their meals. Thankfully, no single food, even those considered “superfoods”, can make or break a healthy diet. All foods offer unique variations of needed nutrients and other healthful components. For this reason, teenagers do not need to enjoy or eat every type of nutrient dense food listed. Rather, teenagers should strive to include a variety of nutrient dense foods that coincide with their own preferences and desires.

Continue reading to learn more about nutrient dense foods, how to add more healthy foods to meals and other nutrition tips and ideas.

What are Healthy Foods for Teenagers?

Foods considered healthy generally offer a host of vitamins, minerals, antioxidants, phytochemicals and other health protective compounds. In other words, they are nutrient dense with a high number of nutrients per volume of food. The specific foods falling into this category could create an almost endless list. Accordingly, teenagers should be able to find a variety of healthy foods that match up with their taste preferences.

The following table will describe some groups of nutrient dense foods along with specific examples and some of the many health benefits.

Type of food	Examples	Benefits
Whole Grains	Whole grain tortillas and breads, oatmeal, popcorn, brown/black/red rice, quinoa, whole grain pasta, wild rice, millet, bulgur, barley, etc.	The fiber in vegetables lowers cholesterol and decreases risk of some cancers, type two diabetes, strokes and heart attacks. Fiber promotes satiety and feeds beneficial bacteria in the gut. Vegetables are high in B-vitamins to support energy production and healthy blood. They also offer minerals like selenium, magnesium, phosphorous and iron
Fruits	Fresh fruit (melons, apples, oranges, peaches, pears, banana, guava, berries, avocado, olives), dried fruit, canned fruit (look for those canned in 100% fruit juice), frozen fruit, 100% fruit juice	Fruit is packed with fiber, vitamins, minerals, antioxidants and phytochemicals. They increase longevity and reduce chances of chronic disease. They also protect the immune system, brain and other important organs and systems in the body. Some fruit like olives and avocados contain unsaturated fats important to heart and brain health.
Vegetables	Raw vegetables (carrots, jicama, broccoli, radishes, greens), roasted/steamed/stir-fried/stewed vegetables (potatoes, beets, onions, squash, corn), canned vegetables, frozen vegetables	Similar benefits in many ways to fruit. Eating a wide range of colors within the vegetable or fruit food group assists teenagers in meeting their nutrient needs without additional supplementation. These nutrients support eye, bone and skin health.
Legumes	Beans (kidney, chick-peas/garbanzo, black, navy, pinto, mayocoba, black eye peas), lentils (red, green, brown/yellow, specialty), soy products (edamame, tofu, tempeh, soy beans)	Legumes pack in quite a lot of nutrition. They provide a significant source of protein, some of the highest foods in fiber, are rich in antioxidants and phytochemicals and offer a variety of vitamins and minerals like iron, calcium, potassium and B vitamins. Consumption of legumes is linked to improved health outcomes and better digestion.
Nuts and seeds	Almonds, peanuts, macadamia nuts, brazil nuts, pecans, walnuts, pumpkin seeds, hemp hearts, chia seed, flaxseed, sunflower seeds	Unsaturated fats found in nuts and seeds help with fullness, protect the heart and support a healthy brain. Walnuts, chia seeds, flaxseed and others even provide one of the few plant based sources of omega 3 fats, which most Americans need to eat more of. Nuts and seeds also provide some protein, fiber and an array of vitamins and minerals.
Eggs	Boiled egg, fried egg, scrambled eggs, poached eggs. There are chicken, duck, goose and quail eggs.	One standard large egg will provide 6 to 7g of high quality and easily absorbed protein. Egg yolks are an important source of choline, essential to brain health and disease fighting carotenoids. Eggs support strong muscles, brain function, eye health and more.
Unsweetened dairy	Plain yogurt, plain Greek yogurt, mozzarella cheese, cheddar cheese, ricotta, cottage cheese, feta cheese, unflavored milk, kefir	Studies show a possible link between dairy consumption and stronger bones as well as a reduced risk of type two diabetes and obesity. The bio-active components in dairy fat also have health benefits. Furthermore, fermented dairy offers a great source of probiotics, which may help promote a healthy gut.
Seafood	Salmon, tuna, shrimp, crab, tilapia, cod, clams, anchovies, halibut, clams	Omega 3, protein, selenium, vitamin D and other important nutrients can all be found in abundance with seafood. For this reason, health experts recommend eating seafood twice or at least 8 ounces weekly.
Lean meat and poultry	Lean hamburger, lamb, lean pork cuts, duck, chicken, turkey	Lean meat and poultry offer quality protein, readily used by the body. 15-30 grams of protein every 3-4 hours helps with muscle synthesis and keeps teenagers feeling full. These meats also contain essential minerals like iron, B-12 and zinc to keep individuals healthy and energized.
Spices and herbs	Cinnamon, ginger, turmeric, garlic, rosemary, parsley, chili flakes, cumin, oregano, paprika, thyme, cloves, bay leaves	A little bit of spice or herb goes a long way towards adding delicious flavors and health supporting benefits to dishes. They are full of anti-inflammatory, anti-bacterial, anticarcinogenic, heart protective, glucose lowering and and cholesterol lowering compounds. They can assist digestion, relieve nausea and much more.

Do Most Teenagers Eat Healthy Foods?

According to studies, the majority of adolescents in the U.S fail to consume a healthy diet. One study suggests U.S teenagers eat around sixty-seven percent of their calories from ultra-processed foods. These foods often use more sodium, sugar and saturated fats and offer less nutrients than less processed foods. Additionally, the trend towards eating pizza, hamburgers, cakes, and ice cream has increased over the last ten years according to a study completed in 2018.

Teenagers in the U.S also do not meet the nutrient recommendations for vitamin A, folic acid, fiber, calcium, vitamin D and Zinc. The consequences of poor nutrition during these teenage years can affect the rest of their lives. Consequences may include a higher risk of disease, poor immune system, delayed healing, poor growth, lowered bone strength, an unhealthy weight, impaired cognition and decreased mental health.

How Can Teenagers Learn to Eat Better?

Making lifestyle changes such as improving nutrition does not need to happen all at once. In fact, small changes often lead to more lasting success than trying to do too much in a short stretch of time. Teenagers who want to adopt new dietary habits should start with a realistic and attainable goal. For example, a teenager who lacks fruits and vegetables in their eating pattern may choose to make the goal of eating at least one or two servings of fruits or vegetables each day. Once achieved, they can stretch to eating more servings or work on another area all together.

To introduce more healthy foods into their diets, teenagers should create opportunities for exposure to the different foods. Experience shows that taste in food can change with age. Adolescents may find foods appealing that they previously avoided due to an unpleasant experience in early childhood. Opening up to trying foods again may lead to a pleasant surprise of just how many nutrient dense foods are actually liked.

Cooking and preparation methods can also make a big difference. If raw veggies don’t call your attention, try steaming or roasting them. Not a fan of shrimp cocktail, try shrimp in curry sauce. Legumes makes great additions to favorite soups. Eggs and avocados make salads and sandwiches shine and some quinoa makes a great power bowl along with other nutrient dense foods.

Adding sauces, dips, spices and herbs can also make nutrient dense foods a better fit to personal taste preferences and can even improve absorption of nutrients. Apples go well with peanut butter, bananas and fruit add flavor to yogurt and spices/herbs flavor lean meats, poultry, vegetables and pasta. Find fun new recipes to broaden the types of foods that can fit in your personal eating pattern.

Finally, if you truly just do not like a certain food, that’s okay. Other foods will contain similar nutrients. No one food is essential to a healthy diet. On this note, favorite treats and snacks in moderation will not take away from a healthy diet either. Part of a healthy relationship with food includes allowing for treats. This enjoyment of all foods prevents feelings of guilt, shame or failure that can impede the pursuit of a healthier lifestyle. It also brings pleasure and allows for social connection.

Check out my meal plans for help with eating better:

Best Meal Plan for Teenage Athletes (FREE Download)

Why is it Important for a Teenager to Have a Balanced Diet?

A balanced diet means teenagers eat from all the food groups; without any significant restriction of any type of food or nutrient. A balanced plate will contain the three macronutrients of carbohydrates, protein and fat. The Myplate Model offers a simple guide to help individuals create balanced meals. This model suggests making half the plate fruits and vegetables, a quarter protein and a quarter grains.

Eating a limited range of foods, even those considered nutrient dense, will not allow teenagers to meet all their needs. For example, while a diet of fruit and vegetables may provide good fiber, vitamin C, carbohydrates and antioxidants, these foods will not offer adequate amounts of protein, fat, B-12 or other important nutrients. Balance though a variety of foods best supports teenagers in meeting their nutrient needs. Imbalance through a lack of variety, restriction or poor eating will result in malnutrition, stunted growth or other decreased health outcomes.

How Can a Teenager Learn to Eat Better Foods?

Parents are the best example for a teenager to develop healthy eating habits. It starts in your own home, work on healthy habits together. A Registered Dietitian Nutritionist can also help when appropriate. If you are feeling lost and looking for help to guide your teenager to appropriate eating habits, I can help you!

My healthy weight meal plan can help any teenager (overweight or not) learn balanced eating for a healthy body. Check it out here: Teenage Healthy Weight Plan – The Right Way to Lose Weight for Teens

So What’s in the eBook?

75+ pages with insightful infographics for quick tips
11 week plan with actionable steps for teens to develop healthy habits

5 week meal plan to help you eat well and eat right
Sections directed at both teens, as well as their parents
Healthy snack list recommendations

Tips for gaining or losing weight the healthy way
Calculations for daily calorie and protein needs
…And More

Written by a Registered Dietitian Nutritionist

Sources

https://healthcare.utah.edu/wellness/driving-out-diabetes/family-food-matters/healthy-eating/kids-teens.php

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