List of Best Healthy Foods for Teens (Girls and Boys)

Teenage is the time when special attention is to be given to the food you eat, as it is the period when a child grows up and become an adult. It is noticed that most of the teenage boys and girls consume junk food more and therefore they are at a risk of getting overweight. So you have to provide nutritious food to the teenage children and make sure that they get all the necessary nutrients. So what are some good healthy foods for teens which help them to stay strong, healthy and has appropriate number of calories and nutritional balance required for them? Here we compiled a List of Healthy Food that has important vitamins and nutrients for the young girls and boys which they need to take on daily or weekly basis:

Teenagers Healthy Diet List

Healthy Diet for Teenagers:


Avocados have lots of health benefits and it also is good for a healthy skin. This fruit is rich in antioxidants, which help in fighting against the free radicals produced inside the body. It also prevents many types of cancers in the body.  Avocados are low in carbs and are an excellent choice for those who want to lose weight. They are good for the eyes also. Having avocados daily will provide your teenager with a healthy and glowing skin.

Brown rice:

Whole grain cereals are always better than the white ones. So you must give whole grains to your teenager rather than their white counter parts. It provides more energy and keeps the body healthier. Whole grains prevent the building up of arterial plaque and also controls heart diseases. Brown rice is also a whole grain and is full of antioxidants useful for the body. Moreover, brown rice is a good source of fiber and this helps in proper bowel movements and keeping the body clean.

Dark chocolate:

Children as well as the grownups love having chocolates. Dark chocolates are tasty as well as healthy. It is a rich source of antioxidants, vitamins and minerals. If you are depressed or sad, have dark chocolates and soon your mood will be lifted. You can protect your skin from the harmful rays of the sun by consuming dark chocolates.

Dry fruits:

Having junk food all the time is unhealthy and leads to obesity. So teenagers must avoid having it frequently. But there are some fat that are good for the body. These fats help in proper growth of the brain cells and also make sure that the hormones in the body function properly. You get the ‘good fats’ from dry fruits. Since teenage is a time when you need to concentrate in your studies and have good memory power, having dry fruits is a must for them. Almonds, peanuts, cashews, hazel nuts etc are some of the dry fruits having good fats in them. Teenagers must consume dry fruits once daily. This way they can stay healthy and excel in their studies.


Egg is a rich source of proteins, vitamins and many of the essential minerals. Having eggs daily makes sure that the teenager gets enough protein. Eggs contains other nutrients also and helps in proper maintenance of the muscles, bones, blood, skin and the cartilage. Since the body cannot store protein, you need to take it regularly. So make sure that your teenager consumes protein rich foods daily.


Fish is a rich source of omega 3 fatty acids, which is great for a healthy body. It improves the functioning of the brain and increases the memory power. It is also good for solving mood swings in teenagers. Omega 3 fatty acids are essential for proper functioning of the nerves and for a healthy vision. Fish is also one of the few food sources that contain Vitamin D. Adding a pinch of yellow mustard to the fish makes it tastier and provides you additional minerals and vitamins.


Honey has lots of health benefits and it has been used for treating various health problems from ages. It is also used for beauty treatments and keeps your skin smooth, hydrated and glowing. If you have irritation in your throat or constant cough, you can have buckwheat honey and you will get relief. It is also used for curing ulcers and to treat gastrointestinal problems. So give your teenager honey daily and keep his/her away from various ailments.


Milk is a nutritious drink and provides many of the essential minerals, vitamins and other nutrients to the body. It keeps the body hydrated and helps the body to get back the fluid it has lost due to any physical activities. If your teenage daughter/son does not like to have milk, try adding some flavors to milk and make it appetizing for the child. Teenagers should drink at least one glass of milk every day.

Soya bean:

Soya bean is a storehouse of iron and this mineral is essential for the production of red blood cells in the body. Often teenagers suffer from anemia, which is due to lack of blood in the body. Soya bean provides enough iron to ensure that the body produces sufficient blood. Iron is needed for proper mental as well as physical growth. Teenagers, particularly girls, require more iron in the body. If you mix soya bean with oysters and cereals, you get more iron.


Yogurt is a healthy food for all age groups. It is full of proteins and a must in your daily diet. Having yogurt improves the functioning of immune system in the body. Yogurt is also helps in keeping the skin healthy and glowing. Add yogurt to fruits and this will make it tasty and healthy. You can serve it to your teenager as a dessert.

Now that you have seen some of the healthy foods for teenagers, include some of them in their daily diet and keep them healthy and energetic. These foods keep them active and sharpen their memory. They also have a calming effect on their moods.

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