A healthy diet is important for all ages, but it’s especially crucial for teenagers who are still growing and developing. A well-planned diet can help ensure that your teenager gets the nutrients they need to stay healthy and thrive. We’ll outline a simple plan you can follow to create a healthy diet chart for your teenager in just one week!
First, you’ll need to know how many calories your teenager needs each day. This will vary depending on their age, height, weight, and activity level. Once you have a general idea of their caloric needs, you can begin planning meals and snacks that will help them reach those numbers.
Balanced Diet Chart For Teenagers
-Plenty of fruits and vegetables of all different colors. These foods are packed with vitamins, minerals, and antioxidants that are essential for good health.
-Lean protein sources such as chicken, fish, beans, and tofu. Protein is important for growth and development, so it’s important to include it at every meal.
-Whole grains such as oats, quinoa, and whole wheat bread. These foods provide fiber and complex carbohydrates that give your teenager sustained energy throughout the day.
-Dairy products such as milk, yogurt, and cheese. Dairy is a good source of calcium and other nutrients that are important for bone health.
-Healthy fats such as avocados, nuts, and seeds. Fat is an essential nutrient that helps with cell growth and hormone production.
The table shows how water is used, depending on a person’s age. The table also shows a balanced diet for teenagers, depending on their age.
| Age | Water |
| 4 – 7 | 1 – 1.3 L |
| 8 – 13 | 1.4 -1.6L |
| 14 – 18 | 1.7 – 2.1L |
Make a list of all the foods you eat in a day
Breakfast: Omelet with vegetables, whole wheat toast, orange juice
Snack: Yogurt, granola, berries
Lunch: Chicken salad with greens and roasted vegetables, whole grain roll, water
Snack: Apple with peanut butter
Dinner: Grilled salmon, quinoa, steamed broccoli, water
Dessert: Dark chocolate piece
Bedtime snack: Milk, herbal tea
You should follow a balanced diet chart and make sure you get enough calories.
| Gender | Sedentary | Active |
| Teenage Boys | 1750 calories | 2300 Calories |
| Teenage Girls | 1500 calories | 2500 calories |
Conclusion: A balanced diet for teenagers is important to ensure they get the right nutrients their growing bodies need. The table shows how water is used, depending on a person’s age. The table also shows a balanced diet for teenagers, depending on their age. Make sure you are providing your teenager with the food groups shown in the table each day. If you’re not sure what to make or buy, ask your doctor or nutritionist for help creating a healthy diet chart for teenager in a week that meets their specific nutritional needs.
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