Main goals

1. Eat regular meals
Teens are growing fast and often have higher appetites. Skipping breakfast or lunch can lead to low energy, poor focus, cravings, and overeating later. Adolescence is a period of rapid growth, and nutrition needs increase during this stage.

2. Build a balanced plate
A simple plate should include:

½ fruits and vegetables
¼ protein
¼ whole grain or starchy carbohydrate
Add dairy or calcium-rich food
Drink water

MyPlate for teens emphasizes vegetables, fruits, grains, protein foods, and dairy as the foundation of healthy meals.

3. Protein at every meal
Good choices: eggs, chicken, turkey, fish, lean meat, Greek yogurt, beans, lentils, tofu, nuts, and seeds. Protein helps with muscle, growth, recovery, and fullness.

4. Carbohydrates are important
Teens need carbs for school, sports, and brain energy. Choose oatmeal, whole-grain bread, brown rice, potatoes, sweet potatoes, fruit, beans, and pasta instead of relying mostly on chips, candy, and sugary drinks.

5. Calcium and vitamin D matter
Teen years are important for building strong bones. Good choices include milk, yogurt, cheese, fortified plant milk, tofu, eggs, salmon, and leafy greens.

6. Limit sugary drinks and ultra-processed snacks
CDC guidance encourages limiting foods high in saturated fat, added sugar, and salt, while making healthier snacks more common.

Easy meal ideas

Breakfast: eggs and whole-grain toast, oatmeal with fruit, Greek yogurt with berries, smoothie with protein
Lunch: turkey sandwich, chicken rice bowl, tuna wrap, bean burrito, salad with protein
Snack: apple with peanut butter, yogurt, trail mix, cheese stick, hummus and carrots
Dinner: chicken or salmon, rice or potato, vegetables, salad, fruit
Hydration: water first; sports drinks usually only make sense for long, intense exercise

For athletes

Teen athletes may need more food, especially carbs, protein, fluids, and electrolytes. A good pre-practice snack could be a banana with peanut butter, yogurt with granola, or a turkey sandwich. After practice, aim for protein + carbs, such as chocolate milk, eggs and toast, chicken and rice, or a smoothie.

Important mindset

Avoid making teens feel like nutrition is about weight or appearance. Make it about:

energy, strength, confidence, focus, better sports performance, better sleep, and feeling good.

A strong message for high school students:

Eat to grow. Eat to learn. Eat to perform. Eat to feel your best.