Healthy eating means balancing what kinds of foods your teen eats so he is well-nourished, healthy, strong and energetic, according to Young Women's Health. Teens who eat nutritious meals are better able to maintain healthy weight levels, get the needed vitamins and nutrients their bodies need to reach their optimum weight and height and maintain energy for physical activity.
Whole Wheat Pasta with Fresh Tomato Sauce and Garlic Bread
Busy teens need healthy carbohydrates. Instead of buying white pasta, substitute with whole-wheat pasta and, when you make this dish, top it with tomato sauce.
Whole wheat pasta contains twice the amount of iron, minerals, vitamins and fiber of white pasta. When you top it with tomato sauce, your teen gains the benefit of the beta-carotene, lycopene and the vitamins C and E. Lycopene helps prevent cancer and heart disease and is more plentiful in tomato sauce than in raw tomatoes. When you cook the tomato sauce, add garlic, which helps to prevent blood clotting and lowers blood cholesterol, according to Better Homes and Gardens. Mix garlic powder with butter spread, then spread this on whole wheat bread. The recommended serving size is three fourths of a cup of pasta--162 calories--with one third of a cup of tomato sauce--16 calories.
Grilled Salmon Salad with Spinach
Mix up a salad using spinach leaves instead of regular iceberg lettuce. When adding greens to your teen's diet, the darker the green vegetable, the more nutrients he's getting. Instead of grilling chicken, grill salmon instead. Salmon is loaded with heart-healthy omega-3 polyunsaturated fat. Omega-3 helps to minimize the risk of depression. Dish up 3 1/2 ounces of salmon at 180 calories with two cups of spinach at 25 calories.
Steamed Broccoli and Quinoa
A single floret or spear of broccoli gives your teen fiber, potassium, calcium and twice the recommended daily allowance (RDA) of vitamin C. In addition, broccoli fights diseases like cancer, according to Better Homes and Gardens.
Add quinoa (KEEN-wah), a high-fiber and low fat seed, to broccoli. Quinoa is another good source of protein, potassium, iron and vitamin B. Its content of protein equals that of milk. The recommended serving size of broccoli and quinoa is two thirds cup of broccoli at 33 calories and one half cup of quinoa, 316 calories.
Avocado and Tomato Guacamole with Carrots, Broccoli, Cauliflower and Celery
Provide plenty of vegetables for your teen--many have almost no calories but they're loaded with nutrients he needs for good health. Two carrots daily helps to double his intake of beta-carotene and lowers his cholesterol. Carrots also reduce the risks of breast, prostate, throat, stomach and lung cancer, according to Better Homes and Gardens. Cauliflower assists your teen with glucosinolates, which help fight cancer. Celery helps to lower blood pressure.
Make a homemade dip from avocado and tomato and pair this with the vegetables. Avocado provides needed vitamin E for your teen. Recommended servings: 1 1/4 cup of carrots at 35 calories, one cup of cauliflower, 34 calories, three fourths cup of celery, seven calories, two thirds cup broccoli, 33 calories, one half avocado, 145 calories and one tomato--large, 17 calories.
Hummus on Pita Bread
Hummus is a Mediterranean puree made from chickpeas. It's loaded with magnesium and iron, according to Better Homes and Gardens, enabling your teen to get valuable nutrients, especially if she's a vegetarian. Spread hummus on whole wheat pita bread and she has a nutritious lunch. The recommended serving size is two tbsp of hummus at 83 calories on one piece of whole wheat pita bread at 195 calories.
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