Learning and applying nutritional values during the teenage years will help improve your overall growth and development, while promoting healthy habits well into adulthood. In addition to proper nutrition, you should be engaging in at least 60 minutes of physical activity per day; this will help your body use the nutrition you provide and continue to develop in healthy ways.
Morning Meal
As a teen, do not underestimate the value of eating in the morning to start your day. Eating breakfast will help jump-start your metabolism and provide you with the necessary energy to make it through your day, notes the MayoClinic.com.
High-fiber and whole-grain breakfast foods provide you with the most nutritious meals. If you don't crave those in the morning, try eating leftovers from the night before or grabbing a piece of cheese, suggests the MayoClinic.com. Healthy leftovers might include lean meats, such as white meat chicken, fish or tofu, and whole grain pasta dishes; these will provide you with the protein, fiber and calories to effectively begin your day. Just eat something healthy in the mornings: Your body needs the extra fuel.
Nibble
As a teen, you are growing and developing rapidly. You must constantly supply your body with nutritious foods. Healthy snacks between meals can provide vitamins and nutrients your body needs, notes TeensHealth.org.
Nibble carrots with hummus, grapes, berries, peanut butter and low-fat cheese or yogurt. Avoid high-fat, high-calorie snacks that do not contain many nutrients. Try snacks rich in fiber or protein; this will keep you energized and full. Meals should contain protein and fiber, but must also provide whole grains, vitamins and minerals.
Calories
With the fast growth happening during your teenage years, you require more calories than the average adult. Male teens require 2,800 to 3,000 calories per day. Female teens need 2,400 calories per day, reports Family Education website.
Necessary Nutrients
There are nutritional needs particular to teens. Ensure you are getting enough protein to help your body continue to grow and to support your muscle mass. You will need 45 to 60 grams of protein per day. This can be found in meats, beans, nuts, soy products and dairy products, notes HelpGuide.org.
As you go through puberty, your body uses a lot of calcium. Consuming sodas and foods high in sugar robs your bones of calcium; you need to consume at least 1,200 mg of calcium per day, reports HelpGuide.org. Avoid foods that deplete your body of calcium.
Iron is an important component of a teen's diet. A male teen needs 12 mg of iron a day. Female teens need 15 mg of iron daily, reports HelpGuide.org. Iron is necessary for your body to ward off fatigue, and it provides energy to new muscles that develop in adolescents, according to HelpGuide.org.
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