Are you tired of feeling sluggish, struggling to concentrate, or battling those pesky mood swings? Or are you a parent concerned about your teenager’s dietary habits? — Worry not, you are not alone. We’ve all been there.
Being parents or fellow teenagers, we know how the world is filled with tempting fast food, sugary treats, and hectic schedules. And it’s easy to fall into the trap of unhealthy eating habits.
In this blog, we discover tactics for cultivating healthier eating habits through a balanced diet. The balanced diet chart in this blog will leave you feeling more energized, focused, and balanced.
So, let’s dive in and explore the balanced diet chart for teenagers.
Now, we have added a balanced diet chart for teenagers to stay fit and healthy.
As mentioned above
When you do not get enough sleep every day, you will feel bored and depressed, which may increase many diseases. It is necessary to sleep at least 8 hours a day to revitalize yourself.
Although junk food is the most loved one, when eaten on a regular basis, it may affect the wellness of the body.
Physical activities like yoga, jogging, fitness centre, running, breathing exercises, and meditation aid in reducing weight and maintaining the diet.
Here is the needed variety of calories, depending on gender, in the form of a chat. This balanced diet chart for teenagers should adhere to and care for calories.
Now, we have detailed food to choose from and food to neglect by teenagers to maintain a balanced diet.
| Age | Water (serves) |
| 04 | 1-1.2L (approx. 5 glasses) |
| 9-13 | 1.4-1.6L (approx. 5 to 6 glasses) |
| 14-18 | 1.6-2L (approx.5 to 8 glasses) |
| *A glass should be of 250mL | |
To preserve a balanced diet for teenagers, one should follow a few everyday routines. Now, we have added a balanced diet chart for teenagers to stay fit and healthy.
Start your day with drinking water:
As mentioned above, water is essential whether you are on a diet. The teen must drink at least 8 litres each day.
Get enough sleep every day:
When you do not get enough sleep every day, you will feel bored and depressed, which may increase many diseases. It is necessary to sleep at least 8 hours a day to revitalize yourself.
Never skip food routine:
Skipping regular meals disrupts the body’s metabolic rhythms, leading to erratic energy levels and potential nutritional deficiencies. Teenagers should adhere to appropriate meal timing for sustained energy, concentration and overall well-being.
Eat limited food every day:
Most of us are food fans and love to consume even more food. Yet, when you are adhering to a diet, don’t overeat. Eat minimally and go with good organic foods.
Avoid junk food:
Although junk food is the most loved one, when eaten on a regular basis, it may affect the wellness of the body. It will cause weight problems and many other health problems. Prevent junk foods like pizza, Chinese foods, hamburgers, and various other saturated foods.
Exercise regularly:
Exercise is very good for your health. One needs to choose this routine whether they get on a diet or not. Physical activities like yoga, jogging, fitness centre, running, breathing exercises, and meditation aid in reducing weight and maintaining the diet.
Here is the needed variety of calories, depending on gender, in the form of a chat. This balanced diet chart for teenagers should adhere to and care for calories.
| Gender | Sedentary Lifestyle | Active Lifestyle |
| Teenage Girls | 1600 calories | 2400 calories |
| Teenage Boys | 1800 calories | 2600 calories |
Now, we have detailed food to choose and food to neglect by teenagers to maintain balanced diet.
| Food to Choose | Foods to Prevent |
| Fruits | Sweets |
| Vegetables | Packed food |
| Whole grains | Mutton |
| Pulses | Meat |
| Green Leafy Vegetables | Processed food |
| Egg | Fried food |
| Chicken | |
| Milk Products | |
| Dry fruits |
Are you looking to get healthy? We have prepared a well-balanced diet plan for teenagers. Review our articles below, which can consist of better suggestions and methods.
What are the 7 best foods for a teenager to eat
Teenagers and pre-teens need a variety of foods from the 5 healthy food groups – grains, vegetables, fruit, dairy products and healthy protein.
Healthy foods have nutrients that are essential for growth and advancement during puberty. Teenagers need to restrict salty food, sweet foods, fibre foods, fatty and sugary foods, and beverages that consist of caffeine or a great deal of sugar.
What to eat
A well-balanced diet that corresponds to your energy requirements should be consumed. It needs to be composed of the five main food groups of the Eatwell overview:
| Food Groups |
| Vegetables and fruit |
| Pulses and beans, eggs, fish, meat, proteins |
| Starchy foods (potatoes, rice, pasta, bread) |
| Spreads and oils |
| Dairy and alternatives |
Top Foods for Teens
The foods we make at home ought to be full of nutrition. So, with nutrient-packed at-home alternatives at the top of my mind, below are 7 superfoods to help teens eat as healthy as feasible.
1. 100% Orange Juice
2. Wild Blueberries
3. Yogurt
4. Walnuts
5. Peanut butter
6. Eggs
7. Popcorn
What is a Balanced Diet for a 14-year-old
The most effective method your teen can preserve a healthy weight is to consume a diet rich in whole grains, veggies, fruits, no-fat or low-fat milk products, eggs, fish, beans, nuts, and lean meats.
A healthy diet consists of a proper balance of nutrients. Therefore, a balanced diet is a fundamental part of maintaining good health and can help you feel your best.
It means eating a wide variety of foods in the right proportions and eating the correct amount of food helps to maintain a healthy body weight.
Now, ahead, we have discussed regular healthy eating advice for teenagers.
| Please note: Individuals with unique dietary requirements or a medical condition ought to ask their doctor or a signed up dietitian for advice |
A healthy, balanced diet for teenagers ought to include:
- At least 5 portions of different vegetables and fruits every day
- Meals include starchy foods such as bread, potatoes, pasta and rice. You can also add wholegrain variety whenever you want to consume them.
- Milk and dairy products should be low in fat.
- Food consisting of protein such as fish, eggs, meat, beans and lentils.
Teenagers consume too many sugary or fatty foods like crisps, biscuits, cake or sweet fizzy drinks, as they tend to be high in calories with few nutrients. Obtain concepts for healthy food swaps.
Daily dietary guidelines for children 12-13 years
Teenagers aged 12-13 years should consume daily:
- 2 serves of fruit
- 3½ serves of dairy
- 5 serves of vegies
- 5 serves of grains; an
- 2½ servings of lean eggs, nuts, meats, seeds or legumes.
- Plus, teenagers should also consume water- the most thirst-appeasing drink. Its consumption should be increased on hot and humid days as sweating and dehydration increase.
- Avoid sodas, fruit juices, sporting activities drinks, flavoured milk or water, coffee, tea, and power beverages.
- Children under 18 should avoid drinking alcohol.
How much food do teenagers need according to body size and task degrees?
We have prepared a detailed yet simple table consisting of daily meal plates for teenagers.
| Food Groups | Daily Serves | Recommendation |
| Vegetables | 1 serve = ½ a average potato (or corn or sweet potato); or ½ cup cooked vegies (like carrots, spinach, broccoli, pumpkin); or ½ cup cooked or 1 cup green leafy | 5-5½ serves a day. |
| Grains | 1 slice of bread; or ½ cup cooked rice, noodles, pasta, polenta or quinoa. | 5-6 serves a day |
| Fruit | 1 medium apple, pear, orange or banana; or kiwi fruits, 2 small plums, apricots or 1 cup diced (no added sugar). | 2 serves a day |
| Cereals | ⅔ cup wheat cereal flakes; or ¼ cup muesli or ½ cup porridge; or 1 crumpet. | 5-6 serves a day |
| Dairy | 1 cup dairy choice like rice milk with soy with at least 100 mg of added calcium per 100 ml; or 1 cup pasteurized cow’s milk; or ¾ cup (200 gm) yoghurt; 2 slices cheese; or ½ cup ricotta cheese. | 3 serves a day. |
| Meat | Poultry, Fish, Nuts, Seeds, Eggs, Legumes: 1 serve = 65 gm cooked lean beef, veal, lamb or pork (weekly 455 gm); 80 gm cooked lean turkey or chicken; or 100 gm cooked fish fillet; or 170 gm cooked tofu; or 2 large eggs; or 1 cup cooked lentils, canned beans or chickpeas; or 30 gm peanuts, sunflower seeds, almonds, sesame seeds. | 2½ serves a day. |
| Healthy Fats | 1½ serves of unsaturated fat in cooking, pastes, baking or dressings. 1 serve = 1-2 teaspoons of olive, rice bran oil and canola or margarine made from these oils; or 1 tablespoon of avocado; or 1-2 teaspoons of nut or seed pastes;. |
What not to eat?
- Biscuits
- Lollies
- Cakes
- Processed meats,
- Chips
- Fried or takeaway foods.
Daily Nutritional Requirements for Teenagers
Due to growing age, teenagers’ bodies have rapidly changed, and they require maximum nutrition. Parents try to provide a diet that is healthy and digestible to their children.
Continue reading ahead to know how you can meet the nutritional demands of teenagers.
Teenagers experience a lot of hormonal changes; hence, the nutritional requirements of girls and boys can differ. However, the main element, no matter what the gender is- drinking enough water and having an ideal workout routine is essential.
To grow and develop, teenagers need to eat well and have a healthy diet. Nutritional requirements have to be simple and understandable for both teenagers and children. Understanding the best diet for teenagers will ensure they know all the vital aspects required to live a good lifestyle.
It doesn’t mean altogether avoiding favourite foods but making them healthy for the body is good. In simple words, it means food like cakes, crisps, fizzy beverages, and delicious chocolate has to be kept as occasional deals instead of daily consumption by teenagers.
Nutrients for Teenagers
Teenage boys and girls have risen in appetite. Boys require approximately 2800 calories a day, while girls need an average of 2200 calories a day. It is best if this calorie goal is satisfied via healthy and nutritious food. Some of the most vital nutrients needed by teenagers for proper physical and mental growth consist of the following.
1. Calcium
Calcium is needed for solid bones and teeth. As individuals age, they begin losing calcium from their bones, and it reduces bone thickness. That’s why it is advised that during your teenage years, you should stockpile calcium deposits. Include calcium-rich foods like – low-fat milk, tofu, soy milk, cheese, dark environment-friendly leafy vegetables, broccoli, and beans in your everyday diet to fulfil the needed dose of calcium. Connect with your doctor to know what proportion of calcium is required for your child, as it depends on weight, too.
2. Protein
Protein is an integral nutrient that is needed daily. It plays a crucial role in the entire teenage as it aids with development and muscle growth, particularly during adolescence. The quantity of protein relies on one’s general health, gender, and activity degrees. Usually, teenage boys need 52 g of protein per day, while adolescent girls need 46 g of protein per day. Adding protein-rich foods like chickpeas, lean meat, fish, lentils, tofu, eggs, etc., will be a great option.
Some of the other benefits of a protein-rich diet are that – it assists the body in battling disease and infection and is required for skin, hair and nail health.
3. Iron
Remember how Popeye used to eat a whole can of spinach and fight off all evil? So, taking cues from him, it is time to include iron-rich foods in your teenager’s daily diet. The teenage years are the moment of rapid growth, and the body needs iron for various functions, such as boosting muscle mass and expanding blood volume. Adolescent girls need 15 mg of iron each day, while Teenage boys require 11 mg of iron daily.
4. Fiber
The best resource for obtaining dietary fibre is to increase the intake of vegetables, fruits and entire grains. Plus, you can add grain foods such as– couscous, whole wheat pasta, oats, quinoa, etc, to your youngster’s regimen. Whole grain foods offer the needed energy to your children. Likewise, when teenagers eat a high-fibre diet, they feel satisfied and energetic in the long run, which reduces mid-meal cravings and minimizes their unwanted calorie intake. A high-fibre diet helps to maintain the digestive system and lowers the possibility of constipation and bloating.
5. Omega 3 fatty acids
Teenagers and children require omega-3 fatty acids for proper mental growth. It consists of many other benefits like aiding the brain cycle, protecting your heart and eye functions and improving cognitive health. Fish oil is considered the richest source of omega-3 fatty acids. Yet if your kid is a vegetarian or vegan, does not eat adequate fish in their daily diet, or has various other dietary constraints, then it would undoubtedly be an excellent concept to include omega 3 supplements in their regimen. You can check out the total range of omega-3 supplements by GNC.
Multivitamins for teenagers
You can get in touch with your doctor to find out which multivitamins will suit your teenager or youngster the most. A few of the leading marketing GNC multivitamins for teenagers are:
1. GNC Milestone teenagers multivitamin for girls 12 – 17
2. GNC Milestone teenagers multivitamin for boys 12 – 17
3. GNC Milestone Teenagers Gummy multivitamin for teens 12 – 17
Indian Diet Chart for Teenager for a Week
A Teenager needs a balanced diet for his active mind and body. Healthy eating during the teenage years is vital as the body changes during this moment, as well as the individual’s dietary needs. It is essential to consume well-balanced meals for bone growth and muscle building and to improve the body’s immune system.
Adolescence is the age where unnecessary and ill habits like chewing cigarettes, smoking or drinking are adapted quickly. Avoiding them is advised as it negatively impacts health. Healthy eating and routine physical exercises increase toughness and preserve a healthy body image.
Diet Plan for Teenagers and Youngsters
| Time | Meal |
| EARLY MORNING | Milk + Soaked Raisins (5 pieces) + Soaked Almond (5 pieces) |
| BREAKFAST | Stuffed Parantha / Bread Toast with Egg / Veg Sandwich + 1 Fruit / Milk / Fresh Juice |
| TIFFIN | Parantha with Veg or Dal / Veg Poha / Veg Idli / Veg Sewian / Suji Pancake / Besan Pancake / Veg Upma + 1 Fruit / Sprouts |
| LUNCH | Chapatti / Boiled Rice / Veg Pulao / Mixed Chapatti / Veg + Curd + Salad + Dal |
| MID-EVENING | Fruit / Buttermilk / Lemon Water |
| PRE DINNER | Milkshake / Smoothie / Rice Flakes Snacks / Sprouts or Rainbow Sandwich / Egg (1) / Dhokla / Homemade Soup |
| DINNER | Mixed Chapatti / Chapatti / Veg Pulao / Boiled Rice / Tofu / Dal + Veg + Salad + Curd / Chicken or Egg (Any one) / Nutri |
| BED TIME | Low Fat Milk |
Diet Chart for Teenagers
| Food Group | Foods to be Consumed | Foods to be Avoided |
| Cereals | Wheat flour, Brown rice, Whole grains cereals, Porridge, Whole brown bread, Oatmeal, Whole wheat pasta, Rice flakes, Finger millet, Barley. Flour Ratio – Wheat Atta (40%) + Ragi flour (20%) + Black chana Atta (30%) | Refined flour and its products, Cream filled biscuit, Cheese biscuits, Sweet biscuit, Macaroni, Cream crackers, Pasta, Noodles |
| Fruits | All fruits | Canned fruits |
| Vegetables | All vegetables, Raw vegetables like Carrot, Radish, Onion, Cucumber, Tomato etc. | Canned vegetables, Roasted potatoes, Chips, Frozen vegetables, Cheese filled snacks and Crisp, Coconut |
| Pulses | Legumes and All pulses | Nil |
| Dairy Products | Low-fat milk, Cheese, Yogurt, Curd, Tofu, Cottage cheese, Buttermilk | Whole milk and cream, Cream cheese, Full-fat yoghurt, Raw milk, Blue-veined cheese, Unpasteurized cheese, Soft mold-ripened cheese, Condensed milk |
| Fats | Cow ghee, Olive oil, Rice bran oil, Sunflower oil, Mustard oil, Canola oil | Unsaturated fats, Butter, Palm oil, Coconut oil, Cream |
| Spices | Cumin, Salt, Turmeric, Coriander, Pepper, Ginger, Fennel | Red chilies |
| Drinks | Coconut water, Sugarcane juice, Clear soups, Green juice, Aloe Vera juice, Fat free homemade soups, Milk, Herbal tea, Buttermilk, Beetroot juice, Lemon water, Homemade juices, Shakes, Smoothie | Whole milk drinks, canned soup, Cream based liqueurs and packaged soup, Sweetened drinks, Squashes, Alcohol, Carbonated drinks |
| Flesh Foods | Egg white, Grilled Fish, Roasted chicken, Skinless chicken, Lean meat | Raw fish especially Selfish, Shark, Uncooked and Processed meat, Marlin, Swordfish, clams, Oysters, Mussels and Scallops, Burgers, Meat patties, Fish fried in suitable oil, Pork, Mutton, Organ meat, Kidney, Red meat, Chest, Liver, Ham, Prawns, Salami, Bacon, Duck, Lobster, Lean beef, Goose, Crab, Lamb, Turkey, Rabbit, Sausages, Visible fat on meat |
| Dry-Fruits | Almond, Ground nuts, Peanuts, Raisins, Pistachio, Walnut, Cashew nuts | Nil |
| Prepared Foods | Jaggery, Home made only | Bakery and Processed foods, Puddings, Mayonnaise, Pastry, Packed soups, Fudge, Cream soups, Chocolate, Coconut bar, Junk foods, Butter scotch, Sauces, All fried foods etc, Fruit jellies, Refined sugar, Sweeteners, Jams, Pickle, Marmalade, Ice-cream, Chutneys, Sauces etc. |
7-Day Meal Plan for Teenagers
Lose weight, eat well and feel great with this easy weight-loss diet plan. It is a simple 1,200-calorie meal plan that is specially tailored to help you. It will make you feel energized and satisfied while eating fewer calories so that you can lose a healthy 1 to 2 pounds per week. Collaborate this healthy meal plan with a daily schedule to help boost the weight loss effect.
Following is a 7 Day meal plan for Teenager
| Day | Meal |
| Day-1 | Breakfast: 1 or 2 cereal wheat biscuits with milk, add fruit like banana/raisins/berries for variation. |
| Snack: Low-fat yogurt. | |
| Lunch: 2 slices of wholemeal bread with a low-fat cheese slice, tomato. | |
| Snack: Fruits. | |
| Dinner: Green beans and Shepherd’s pie with sweetcorn. | |
| Day-2 | Breakfast: A bowl of cereal oat biscuits with milk, add fruit like banana/berries/raisins for variety. |
| Snack: Orange segments. | |
| Lunch: Pitta bread with cooked ham, lettuce, cucumber, low-fat mayonnaise. | |
| Snack: Banana bread or 1 thin slice of fruit brack. | |
| Dinner: Boiled rice and Lamb curry with vegetables. | |
| Day-3 | Breakfast: Cinnamon, A bowl of oat cereal and a teaspoon of nutmeg. |
| Snack: Banana. | |
| Lunch: Tortilla wrap, slice of chicken, lettuce, sliced apple, relish. | |
| Snack: 2 rice cakes. | |
| Dinner: Spaghetti bolognaise. | |
| Day-4 | Breakfast: A bowl of flake-type cereal, milk, banana for variety. |
| Snack: Cheese. | |
| Lunch: Pasta with tuna, spring onion, sweetcorn and tomato ketchup. | |
| Snack: Packet of plain popcorn. | |
| Dinner: Baked fish, pasta and vegetables. | |
| Day-5 | Breakfast: A bowl of porridge with yogurt and honey. |
| Snack: Carrot sticks. | |
| Lunch: Brown roll, mashed hard-boiled egg, peppers, tomato and lettuce. | |
| Snack: Cheese on crackers. | |
| Dinner: Spaghetti bolognaise. | |
| Day-6 | Breakfast: Slice of wholemeal toast, scrambled egg and baked beans. |
| Snack: Low-fat yoghurt. | |
| Lunch: 1 wholemeal bap with a lean grilled rasher, avocado and tomato. | |
| Snack: Small bowl of homemade soup. | |
| Dinner: Stir-fried pork, mushrooms, onions, peppers and noodles. | |
| Day-7 | Breakfast: Omelette and lots of vegetables. |
| Snack: Chopped apple. | |
| Lunch: Cooked rice, tomato, low-fat cheese, lettuce or tuna. | |
| Snack: Low-fat yogurt. | |
| Dinner: Chicken casserole, boiled potatoes and vegetables. |
Top 5 Easy and Healthy Breakfast Recipes To Start Your Day
A good breakfast is required to keep your day as versatile as you want. If your breakfast lacks the needed nutrition, you may feel tired and irritated throughout the day. It can influence your work or studies. Here are the very best healthy breakfast recipes around the concept to begin your day.
1. Baked Oatmeal with Pears
This reassuring baked oatmeal is excellent for cosy weekend mornings and functions as a make-ahead breakfast. You can prepare it for healthy grab-and-go meals all week.
Ingredients:
- 2 cups old-fashioned oats
- 2 ripe pears, peeled, cored, and chopped
- 1/4 cup maple syrup or honey
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 2 cups milk (dairy or plant-based)
- 2 large eggs
- 2 tablespoons melted butter or coconut oil
- 1 teaspoon vanilla extract
- Optional toppings: sliced almonds, chopped walnuts, dried cranberries, additional maple syrup or honey
Preparation:
- Preheat oven to 350°F (175°C). Grease a baking dish with butter or cooking oil.
- Take a large mixing bowl and add oats, chopped pears, maple syrup or honey, baking powder, cinnamon and salt. Stir well until it combines.
- Take another bowl, whisk milk, eggs, melted butter or coconut oil, and vanilla extract to smooth it.
- Pour wet ingredients with dry ingredients and mix until combined.
- Pour mixture into baking dish and spread even out.
- If you want, sprinkle optional topping on the oatmeal mixture.
- Now, bake the preheat oven for 35-40 minutes or till the oatmeal is golden brown on top.
- Next, please remove it from the oven and let it slightly cool before serving.
Now, serve the baked oatmeal with warm pears, or you can add sliced pears additionally if you want.
2. Dhokla- Pineapple-Salad Sticks
Dhokla is a prominent breakfast item in Western India. It is prepared from a fermented batter of gram flour and is extremely simple to serve.
Ingredients:
- 1 cup dhokla (steamed savoury cake), cut into bite-sized pieces
- 1 cup pineapple chunks
- 1 cup cucumber, cut into sticks
- 1 cup cherry tomatoes
- 1/2 cup bell peppers (red, yellow, or green), cut into sticks
- 1/4 cup fresh coriander leaves, chopped
- 1 tablespoon chaat masala (optional for seasoning)
- Wooden skewers
Preparation:
- Assemble all the ingredients. Now, take a wooden skewer and thread one piece of dhokla with a pineapple chunk, cucumber stick, cherry tomato and bell pepper stick. Repeat until the skewer is full.
- Arrange the sticks on a serving platter.
- Sprinkle chopped fresh coriander leaves on the stick for garnish and some chat masala to get an extra flavour.
- Serve the Dhokla Pineapple Salad Sticks as a delightful and fantastic appetizer or snack.
3. Vegetable Jowar Porridge
Jowar and Vegetable Porridge Recipe is a healthy breakfast recipe that is made with Jowar’s goodness. Sorghum or Jowar is a healthy millet variety that consists of the most significant quantity of soluble iron and fibre, making it helpful for female health.
Ingredients:
- 1/2 cup jowar (sorghum) grains
- 2 cups water
- 1/2 cup mixed vegetables (carrots, peas, beans, bell peppers, etc.), chopped
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 1 green chilli, finely chopped (optional)
- 1/2 teaspoon turmeric powder
- Salt to taste
- 1 tablespoon oil
- Fresh coriander leaves for garnish
Preparation:
- Wash the jowar grains under running water and drain all the water well.
- Take a pressure cooker or saucepan and add rinsed jowar grains along with 2 cups of water.
- Cook for about 4-5 whistles and cook in a saucepan till the grains get soft and entirely cooked.
- Set the cooked jowar aside.
- Now, take a separate pan and heat the oil over a medium flame. Add chopped onions and saute it till it becomes mild yellowish.
- Add vegetables to the pan and saute for 3-4 minutes until they are slightly tender. Add turmeric powder and salt to the vegetables and mix well.
- Now, add cooked jowar grains with remaining water to the pan and stir with vegetables well.
- Cook for at least 3-5 minutes until everything is cooked and heated. Next, add the seasoning or coriander leaves for garnishing.
- Serve the wholesome and nutritious breakfast of Vegetable jowar porridge. Enjoy!
4. Healthy Wheat and Vegetable Upma
Wheat and Vegetable Rava Upma is a healthier variation of upma, and when used with wheat rava, it is perfect for breakfast.
Ingredients:
- 1 cup wheat rava (cracked wheat)
- 2 tablespoons oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1/2 teaspoon urad dal (split black gram)
- 1/2 teaspoon chana dal (split chickpeas)
- 1 onion, finely chopped
- 2 green chillies, finely chopped
- 1-inch piece ginger, grated
- 1 carrot, finely chopped
- 1 capsicum (bell pepper), finely chopped
- 1/2 cup green peas
- Salt to taste
- 2 cups water
- Fresh coriander leaves for garnish
- Lemon wedges for serving (optional)
Preparation:
- Heat the tawa on medium flame and dry roast the wheat rava until it turns golden brown. Set aside.
- Now, take a kadhai and heat the oil on a medium flame. Next, add mustard seeds and let them splutter.
- Add cumin seeds, urad dal and chana dal until all of them turn golden brown.
- Add chopped onion, green chillis and grated ginger. Saute till onion turns yellowish.
- Add chopped carrots, capsicum and green peas and cook them until vegetables are tender.
- Now, season some salt for taste.
- Add roasted wheat rava to the pan and mix well with vegetables.
- Now, add 2 cups of water and stir continuously to avoid lumps.
- Cook on low heat for 8-10 minutes, until wheat rava is cooked and water is absorbed.
- Turn off the heat and let upma settle for a couple of minutes.
- Serve the healthy wheat and vegetable upma with lemon wedges on the side of extra tanginess.
5. Green and Red Paneer Sandwich
This recipe is straightforward, and it rarely takes a few minutes to stuff and grill for morning breakfast. It is an ideal snack for kids, as well as a lunch box and tiffin box.
Ingredients:
- 8 slices of bread (white, brown, or multigrain)
- 200 grams paneer (Indian cottage cheese), grated or crumbled
- 1 small green bell pepper (capsicum), finely chopped
- 1 small red bell pepper (capsicum), finely chopped
- 1 small onion, finely chopped
- 2 green chillies, finely chopped (optional)
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon cumin powder
- 1/2 teaspoon coriander powder
- 1/4 teaspoon turmeric powder
- Salt to taste
- 2 tablespoons oil or butter
- Green chutney (coriander-mint chutney) for spreading
- Tomato ketchup for spreading
- Lettuce leaves (optional)
- Sliced cucumber and tomato for garnish (optional)
Preparation:
- Take a pan and heat one tablespoon of oil or butter. Now, add chopped onions and saute till they turn yellowish.
- Add chopped green and red bell peppers and green chillies. Saute for 2-3 minutes until the pepper is slightly tender.
- Next, add ginger-garlic paste and saute for another minute until the raw smell is off.
- Add grated or crumbled paneer to the pan with cumin powder, coriander powder, turmeric powder and salt to taste. Mix well and cook until paneer is heated thoroughly and well combined with species and vegetables. Set the heat off.
- Now, take 4 slices of bread and spread green chutney on each slice.
- Take another 4 slices and spread green chutney on each slice.
- Divide the paneer mixture into two equal parts and spread one portion of paneer evenly on green chutney-coated bread slices.
- Now, place the tomato ketchup-coated slices on top of the paneer mixture to make sandwiches.
- Now, heat a sandwich griller and brush the outer side of the sandwiches with oil or butter.
- Place the sandwiches in the sandwich maker and cook until they turn golden brown and crispy on both sides.
- If you want extra freshness and crunch, add lettuce leaves, sliced cucumber, and tomato to the sandwich.
- Now, cut the green and red paneer sandwiches diagonally into halves or quarters.
- Serve with hot ketchup and dipping sauce of your choice.
Diet Plan for Weight Loss for Teenagers
Are your kids overweight than their age or suffering from obesity? Due to increasing junk food intake, many teenagers are worried about weight gain issues.
Losing excess body weight can improve health, self-confidence, and general lifestyle in teens. However, it’s always vital to engage in safe, healthy weight loss methods to reach your goals.
Weight loss can benefit individuals of all ages – also teens.
Losing excess body fat can improve health and boost self-worth and confidence. However, teens need to reduce weight healthily by making diet and lifestyle changes that nourish growing bodies and can be adhered to in the long term.
Tips on a Healthy Diet Plan For Teenage Girls
1. Plan Your Child’s Meals
2. Make A Smart Choice For ‘In-Between’ Snacks
3. Tell them Healthy Fats Are Good Fats
4. Set A Time for Snacks
5. Keep The Dinner Light
6. Give A Twist to Lunch
7. Make them Drink Plenty of Water
8. Prepare Low-Fat Low-Sugar Desserts
9. Avoid Junk Foods
Healthy Eating for Adolescents
Eating healthy is an integral part of health and is something that must be shown at a young age. It is essential to review your adolescent’s diet with a healthcare supplier before making any dietary adjustments or positioning your adolescent on a diet.
Review the following healthy eating referrals with your adolescent to ensure they are adhering to a healthy eating plan for adolescents:
- Eat 3 meals a day, healthy snacks.
- Increase fibre in the diet and decrease using salt.
- Drink water. Attempt to avoid drinks that are high in sugar. Fruit juice containers have a lot of calories, so limit your adolescent’s consumption. Whole fruit is constantly a better option.
- Eat balanced meals.
- while preparing for food, try to bake or broil as opposed to fry.
- See to it your adolescent watches (and decreases, if necessary) their sugar consumption.
- Eat fruit or vegetables for a snack.
- Decrease the use of butter and hefty gravies.
- Eat even more fish and chicken. Limit red meat intake, and select lean cuts when possible.
Making healthy food choices
- Grains
- Fruits
- Vegetables
- Protein
- Dairy
What are the health problems of Teenage girls?
Teenagers lie right between childhood and the coveted adult years. Teenage girls have it specifically hard as they go through the demanding hormonal adjustments of puberty while society taxes them to be perfect.
The ups and downs of hormones, puberty, and simply trying to fit in bring certain risks and health issues. Teen girls are often a little bit extra daring, yet additionally scared of the repercussions. Teens are at risk for specific health problems, and the following are 4 of the most common:
Eating disorders
Anorexia and Bulimia are 2 common eating disorders among teen girls. Both can lead to significant health complications, such as diabetes.
Mental health
Clinical depression, regular disappointment and intense sadness are common.
Substance use
Tobacco usage is common among adolescents.
Various other Health Problems
Obesity, pregnancy, puberty, sexually transmitted diseases, nourishment, body photo and sex-related wellness are some other typical health problems for teenage girls.
7-Day Meal Plan for Teenage Athletes
This 7-day meal plan for athletes is based on an average 2,300 kcal diet.
| Day | Time | Meal |
| Day 1 | Mid-morning | Breakfast: Apples and Soy Milk, English Muffin with PB |
| Post-workout Lunch: Chickpea Wrap, Baby Carrots, Yogurt and Sunflower Seeds | ||
| Snack 1: Pear and Yogurt | ||
| Dinner: Turkey, Parmesan Broccoli and Cheese Meatball Sub | ||
| Snack 2: Popcorn Snack Bowl | ||
| Day 2 | Early Afternoon | Breakfast: Sweet potato hash and Chicken sausage |
| Lunch: Chicken pita, crackers and cheese | ||
| Afternoon Snack: Cottage cheese with English muffin, baby carrots and fruit | ||
| Dinner: High protein jerk chicken breast and quinoa | ||
| Day 3 | Active Recovery | Breakfast: Blackberries with PB banana toast |
| Snack 1: Tangerines and Almonds | ||
| Lunch: Brown rice and salad with banana and PB, Chicken | ||
| Snack 2: Apple with string cheese | ||
| Dinner: Veggies with Spaghetti, Baked Chicken and honey roasted brussels sprouts | ||
| Day 4 | Early Morning | Pre-workout Snack: Berry Rice Chex |
| Breakfast: Raspberries with Strawberry Maple Overnight Oats | ||
| Leftover Lunch: Brown Rice, Chicken and Salad, Banana with PB | ||
| Post-workout Dinner: Gluten-Free Greek Burger & Cucumber Salad, Peas | ||
| Day 5 | Night Time | Breakfast: Orange and Strawberry Sunbutter Toast |
| Lunch: Black Bean, Salad, Grapes, Couscous, Greek Yogurt and Sunflower Seeds | ||
| Pre-workout Snack: 1 Graham Cracker Sheet with ½ Banana | ||
| Dinner: Chicken Pizza, Feta Salad and Sliced Tomato | ||
| Post-workout Snack: Skim Milk with Protein Shake | ||
| Day 6 | Rest and Recovery | Breakfast: Peppers Scramble with Apple, Tangerine and Ham |
| Leftover Lunch: Black Bean, Salad, Grapes, Couscous, Greek Yogurt and Sunflower Seeds | ||
| Snack: Cottage Cheese and Pineapple | ||
| Dinner: Salmon, Tomato Salad, Couscous, Sliced Almonds and Asparagus | ||
| Dessert: Apple with PB, Mini Chocolate Chips and Cinnamon | ||
| Day 7 | Late Afternoon | Breakfast: Eggs, Apple and Turkey Sausage |
| Lunch: Chicken, Snap Peas, Pretzels and Fruit, Trail Mix, Pear and Yogurt | ||
| Pre-workout: Strawberry Jelly with English Muffin | ||
| Post-workout Dinner: Blueberries with Simple Chicken Burger, Simple Brussels Sprouts |
Daily Protein Requirement for Teenager
Protein is essential to life and requires to be consumed with each meal. The quantity of protein you need depends upon your weight, elevation, whether you are a young boy or girl, and your degree of task. Generally, teenage boys require approximately 52 grams of protein per day, while adolescent girls need about 46 grams daily.
How much protein does your preferred food offer? Follow this chart to find out:
- Chicken breast, cooked
- Greek yogurt
- Ground beef, cooked
- Fish, salmon, cooked
- Tofu, firm
- Yogurt
- Beans
- Milk
- Cheese
- Peanut, almond and soy nut butter
- Egg
- Nuts
- Quinoa, cooked
How many calories do teenagers need?
Teenagers require lots of energy and nutrients due to the fact that they’re still growing. The amount of energy that food and drink contains is measured in kilocalories (kcal) and kilojoules (kJ), generally just referred to as calories.
A surge in cravings around the age of ten in girls and twelve in boys foreshadows the growth spurt of puberty. How much of a surge? Let’s claim that Mom and Dad may wish to oil the hinges on the refrigerator door and start stockpiling a small cache of their very own favourite snacks beneath the bed.
Calories are the measurement made use of to share the energy delivered by food. The body demands a lot more calories during very early adolescence than at any other time of life.
- Boys need an average of 2,800 calories every day.
- Girls need an average of 2,200 calories every day.
Calorie needs in teenage girls depend on their body size, growth rate and activity level. Adolescent girls ages 11 to 18 need anywhere from 1,800 to 2,400 calories per day.