It is important to follow a healthy and nutritious diet during adolescence. According to the American Academy of Pediatrics, the body demands more calories during early adolescence than at any other time of life. Between ages 14 and 16, the body is undergoing a rapid period of growth. There are several healthy food options for teens that can help to provide energy, strengthen the immune system and help ward off illness and disease.
Whole Grains
Whole grains are a healthy food choice for kids ages 14 to 16. They provide a growing body with vitamins, nutrients and fiber. The complex carbohydrates in whole grains also bestow energy for a growing body. Examples of whole grains include oatmeal, brown rice, quinoa and whole wheat breads and pasta. Most nutritionists recommend that complex carbohydrates make up 50 to 60 percent of a teenager's caloric intake, reports the American Academy of Pediatrics.
Fruits and Vegetables
Fruits and vegetables are essential for the optimal health and wellness of a 14- to 16-year old child. They provide the body with vitamins, antioxidants and phytochemicals. The antioxidants and phytochemicals in fruits and vegetables strengthen the immune system which can help to prevent the transmission of the common cold and even the flu. Fruits and vegetables such as apples, peaches, carrots and grapes can provide a quick healthy on-the-go snack for any busy teen.
Low-Fat Dairy
Teens between the ages of 14 and 16 should consume at least three servings of low-fat dairy per day. Sources of low fat dairy include low-fat milk, yogurt and cheese. The calcium and vitamin D in dairy products can help to strengthen and build strong bones and healthy teeth.
Lean Meats
Lean meats are a complete source of protein for a growing teen. Examples include chicken, pork and lean beef. Additional sources of protein include beans, eggs, nuts and seeds. Protein is important for the growth and maintenance of all body tissues and a strong immune system. Teens need five 1/2 to 1 oz. equivalents of protein-rich foods each day, reports the U.S. Department of Health and Human Services.
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