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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 consist of a regular pattern of 3 meals a day and include: 

  • At least 5 portions of a variety of fruit and vegetables every day - these foods provide a range of vitamins, minerals and fibre. Ensure you choose a range of colours to give you a good mix of different nutrients. The recommended portion size is roughly a handful. Fresh, frozen, tinned and dried varieties all count.
  • Starchy foods, such as potatoes, bread, cereal, pasta and rice – choose wholegrain varieties when possible. These foods are an important source of energy and fibre as well as some vitamins: try to include them at each mealtime.
  • Some dairy products or dairy alternatives – choose lower fat and sugar options where you can. These foods contain calcium needed to build and protect our bones, as well as some protein and other helpful nutrients. Aim for 3 portions each day (e.g. 30g cheddar cheese or 50g soft cheese or 125g yoghurt or 200ml skimmed or semi-skimmed milk).
  • Some foods that are good sources of protein – like beans, lentils, nuts, fish, eggs and meat - these foods help repair the body,  provide iron and oily fish also contains brain and heart boosting omega 3 fats. Each day try to have 2 portions of protein foods or 2-3 portions if you follow a vegetarian or vegan diet. If you eat meat, cut off any visible fat to reduce the amount of saturated fat in your diet. 

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 (top tip section still in) with skimmed or semi-skimmed milk and some fruit.
  • Porridge with chopped banana and a handful of blueberries or dried fruit.

Cereal can be a quick, easy and nutritious option for breakfast. Look for breakfast cereals which are fortified with vitamins and minerals, including vitamins B, D and iron.

On the go breakfast options such as cereal bars may be a tempting choice, however, many of these can contain high amounts of sugar and fat, so be sure to check those food labels!

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 crisps, 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 sweet 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.

Drinks

Aim to drink 6 to 8 glasses of fluid every day (approximately 1.5 - 2 litres). Water, lower fat milk and sugar-free drinks including tea and coffee all count. When choosing drinks, you should try to:

  • Swap sugary drinks for water or lower fat milk or no added sugar drinks.
  • Limit fruit juice and smoothies to 150mls once a day, preferably at a mealtime.
  • Reduce the number of fizzy drinks.
  • Cut back on sugar added to tea and coffee.
  • Avoid energy drinks due to high calorie, caffeine and sugar content.

Food Labelling

Food labels show us what our food and drinks contains and importantly the fat, saturated fat, sugar, salt and calorie content. If you see traffic light labels on packaging, opt for foods with more greens and ambers and fewer reds on the label. For more information, please visit: Food Labelling.

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.

Boost iron

Iron is important for keeping our blood healthy and for growth. Girls have higher iron requirements once they start their periods, so it is important to eat the right foods to make sure you get enough.

Here are some useful things to consider:

  • Red meats and other animal proteins such as fish and poultry contain great sources of iron.
  • Plant-based sources of iron include beans, peas, lentils, dark green vegetables, nuts and seeds.
  • Other foods such as breakfast cereals and some breads can be fortified with iron.
  • Avoid tea or coffee during meals to help you absorb iron and try to include foods which contain vitamin C like fruits and vegetables alongside iron rich foods. This is especially important if you follow a plant-based diet.

Build up bones

Getting enough calcium is important for healthy bones and teeth. Dairy products such as milk, yoghurt and cheese are the best sources of calcium, but there are also non-dairy foods that contain calcium including:

  • Calcium-fortified dairy alternatives.
  • White and brown bread.
  • Calcium-fortified breakfast cereals.
  • Dark green vegetables such as broccoli and spinach.
  • Fish that contains soft edible bones (such as sardines, pilchards, mackerel).

Choose lower fat dairy products when you can as they have the same amount of calcium as the full-fat versions. 

Remember to check that plant-based alternatives have added calcium (often called ‘fortified’) and are unsweetened.

Eating well when studying

Revising for exams or studying for school, college or university can be demanding and emotionally draining time. However, trying to follow the healthy eating advice above can really help you stay focused and alert during this busy and stressful time. Key points include:

  • Eating regular meals with starchy carbohydrates to provide you with enough energy.
  • Eating a rainbow – continue to eat lots of fruit and vegetables with meals and as part of a healthy snack.
  • Staying hydrated throughout the day.
  • Limiting caffeine – it can be tempting to drink energy drinks or extra caffeine, but caffeine is a stimulant that can disturb sleep and make you feel anxious.

Plus, ensure you take part in regular physical activity and get enough sleep to support your learning!


Further information and resources

 

References

British Nutrition Foundation – Understanding Food Labels. Available at: https://www.nutrition.org.uk/creating-a-healthy-diet/food-labelling/

British Nutrition Foundation – Nutrition for Teenagers. Available at:  https://www.nutrition.org.uk/nutrition-for/teenagers/

Cardiff and Vale University Health Board (2020). The Eatwell Guide. [YouTube video]. Available at: https://www.youtube.com/watch?v=m4f7mZug_s4.

Welsh Government. (2025). The Eatwell Guide. [PDF] Available at: https://www.gov.wales/sites/default/files/pdf-versions/2025/3/1/1742216409/eatwell-guide-html-0.pdf.