Following diet is important for any age but for Adolescent shows its effect well due to being in the growing age. Appropriate and quality food and enough sleep provide enough energy to the body of adolescent boys and girls. Growth at this age is very important and sensitive. Because you may start eating inappropriate food and diet under the influence of family, friends and food cravings. diet for teenagers requires care to help your body grow. In this article, we have talked about the required foods. src="data:image/svg+xml;base64,PHN2ZyB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciIHdpZHRoPSI2MDAiIGhlaWdodD0iNjAwIiB2aWV3Qm94P SIwIDAgNjAwIDYwMCI+PHJlY3Qgd2lkdGg9IjEwMCUiIGhlaWdodD0iMTAwJSIgc3R5bGU9ImZpbGw6I2NmZDRkYjtmaWxsLW9wYWNpdHk6IDAuMTsiLz48L3N2Zz4=" fetchpriority="high" decoding="async" class="size-full wp-image-15331 aligncenter" data-src="https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com.jpg" alt="diet for teenagers" width="600" height="600" data-srcset="https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com-66x66.jpg 66w, https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com-100x100.jpg 100w, https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com-150x150.jpg 150w, https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com-200x200.jpg 200w, https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com-300x300.jpg 300w, https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com-400x400.jpg 400w, https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com-500x500.jpg 500w, https://shadnoush.com/wp-content/uploads/2025/07/teen-healthy-diet-shadnoush-com.jpg 600w" data-sizes="(max-width: 600px) 100vw, 600px">

Healthy food plan and diet for teenagers

Teenagers should eat three regular meals during the day along with nutritious snacks that provide the energy needed by the body. Never skip meals. Eliminating them means losing the necessary vitamins and minerals, which ultimately causes your energy to drop. In the following nutritionist in Tehran Dr. Mehdi Shadnoush has introduced the necessary substances that a teenager's body needs for growth.

1. Calcium: Helps the growth of bones and causes strength and resistance to fractures and osteoporosis in adulthood.
2. Fiber and carbohydrates: Provide enough energy for muscles and the brain from bread, beans and grains. These materials are a good source of fiber, carbohydrates and vitamin B. Not consuming carbohydrates causes a feeling of constant fatigue and sleepiness. Vitamins: Strengthening the body's immune system is achieved by vitamins. Fruits and vegetables contain vitamins and minerals needed by the body. These substances strengthen the eyes and clear the skin. Every teenager should consume two servings of fruits and five servings of vegetables during the day. Iron: Iron is responsible for the production of red blood cells and proper oxygenation to the body. Iron consumption during adolescence is very important due to the onset of menstruation. Low consumption of iron causes anemia and eventually causes fatigue, dizziness and shortness of breath. You can get this substance in beef, chicken, eggs and non-meat sources such as spinach, green peas, beans and nuts.
3. Protein and Omega 3: Protein is one of the most important substances needed for the body of teenagers. Protein is necessary for muscle growth, and consuming enough of it during growing age will increase height, increase proper weight, and provide enough energy throughout the day. You should not follow strict diets to provide enough protein. Include chicken, fish, beef, sheep and eggs in your diet twice a day. To supply Omega 3, eat fish two to three times a week. Fish helps to strengthen the brain, eyes, and skin. Dairy products: Milk, cheese, and yogurt help build bones, teeth health, heart health, muscles, and nerves of the body during adolescence. Fluids: Keeping the body hydrated reduces the feeling of fatigue and thirst. Drinking water also helps to clear the skin and increase energy. Usually, teenagers like to consume energy drinks. Despite its advantages, it causes weight gain.
4. Fat: Industrial fats cause weight gain. It is better to use a low amount of fat for cooking.

An example of a diet suitable for teenagers for girls and boys 12 to 18 years old

Breakfast

• A bowl of oatmeal two heads with milk and banana
• water
• tea
• 200 grams of yogurt
• a cup of popcorn
• egg

lunch

• meat, cheese and tomato
• fruit salad and Vegetables
• Water

Snack after school

• Tea
• 400 grams of dried fruit
• Nuts

Dinner

• Chicken and fish
• Rice
• Water

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Don'ts of diet and nutrition program for teenagers

Rotten foods

Rotten foods and foods that are saturated with high fat are unhealthy and contain a lot of salt and sugar. Indiscriminate consumption of these substances causes weight gain, increased inflammation, and increased risk of heart attack in adulthood.

Fashionable slimming diets

Diets that lack vitamins, proteins, and nutrients are not a good way to lose weight. It is better to get help from a dietitian for proper consumption and proper diet. The best way to lose weight in adolescence is to increase physical activity.

Nutrition and proper diet for active teenagers

Teenagers with high physical activity should also be careful in their diet. Water, carbohydrates, protein and fat are among the necessary substances that every teenager should consume in sufficient quantity. Some teenagers use protein supplements instead of milk and meat. In this regard, consult a nutrition doctor.

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Dr. Shadnoush / Medical articles /