Healthy Eating for Teenagers

As your teenage years are such an important time for growth and development, eating a healthy and varied diet is essential to receive all the energy and nutrients you need to concentrate well at school and take part in sports and activities.

The Eatwell Guide shows the different amounts and types of foods needed to enjoy a well-balanced and healthy diet. Watch this short video on the Eatwell Guide for useful hints and tips.

A healthy and balanced diet should include: 

• At least 5 portions of a variety of fruit and vegetables every day
• Meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible
• Some milk and dairy products or alternatives – choose semi or semi-skimmed milk where you can
• Some foods that are good sources of protein – such as meat, fish, eggs, beans and lentils

Don’t skip breakfast

Taking time to start the day with a nutritious meal is important because it helps to fuel our body for the day ahead while providing important vitamins, minerals and fibre. 

Some quick and nutritious breakfast ideas include: 

• Wholegrain toast with spread, glass of orange juice and a yogurt. Why not try unsweetened/ plain yogurt and top with some fruit? 
• A bowl of cereal (see top tip) with skimmed or semi-skimmed milk and some fruit
• Porridge with chopped banana and a handful of blueberries or dried fruit

Many breakfast cereals have added vitamins and minerals. Cereal can be a quick, easy and nutritious option for breakfast. 

Healthy snacks

Try to avoid filling up on foods such as crisps, sweets, cakes, biscuits, or sugary fizzy drinks. These contain very few nutrients that will help our bodies to stay fit and well, plus they can negatively affect our oral health.

Fresh fruit and vegetables are always the best snack choice – they contain vitamins and minerals, are a good source of fibre and count towards our '5 a day'. Plus, they're easy to eat on the go!

Tips for healthier snacking include:

• If you are hungry after school, swap home-time biscuits, sweets, chocolate and cakes for healthier snacks like fruit and chopped veggies, plain rice cakes with soft cheese, toast with spread or a fruited teacake.
• Grab healthy options such as chopped and ready-to-eat fruit and veg, like apple, carrot, cucumber, celery, peppers, strawberries, grapes, tinned pineapple or melon slices pre-prepared for a quick snack.
• A drink with a snack can be a double sugar overload. So swap sugary and fizzy drinks for no added sugar drinks, semi or semi-skimmed milk or water.

Healthy Weight

To help maintain a healthy weight:

• Enjoy a healthy and varied diet
• Limit the amount of foods, drinks and snacks that are high in fat and sugar  
• Be active for at least 60 minutes a day

Positive body image

Eating well is about having a healthy approach to the way you think about food. Find out more information about positive body image.

Iron, building bones and more detailed information

For a more detailed version of this information, including advice on iron, building bones and more, click the below: 

Further information and resources