Healthy Diets For Teens: A Guide For Parents

healthy diets for teens

Healthy Diets For Teens: A Guide For Parents

Teenagers require different diets than adults. Their body goes through a phase of rapid growth from adolescence to early adulthood. Teenagers require a regular supply of calories and nutrients to maintain healthy growth and development. 

A diet rich in nutrient-dense foods can help them stay healthy overall, but a diet low in calories or lacking in important nutrients can negatively impact their mood, metabolism, cognitive function, and other areas of their lives.  

The nutritional needs of teenagers are significantly influenced by their gender. Since girls mature earlier than boys, they may need more calories and proteins during their early adolescent years. In subsequent years, there is a greater requirement for guys.

To replace the iron lost during menstruation, girls also need more iron than boys do. Keeping this in mind, it is easy to understand that choosing the proper healthy diet for teens can be quite overwhelming as parents.

In this blog, we shall look through the accepted diet plans for both your teenage boys and girls. 

Why Is Healthy Eating Important For Teens?

healthy diets for teens

Teenagers need to eat healthily since it sets the stage for an active and dynamic existence. The body is growing quickly during these formative years, and a diet rich in nutrients offers the necessary building blocks.

Teen who eat a balanced diet are more likely to receive the proper ratio of vitamins, minerals, and other nutrients, which supports healthy physical development. Healthy nutrition has an impact on mental health in addition to physical health.

Foods high in nutrients promote mental health by enhancing focus and memory, two skills necessary for overcoming the difficulties that teenagers encounter in the classroom. 

It's important to fuel the brain to meet the demands of school, social activities, and personal development rather than focusing solely on fitting into a particular denim size.

Furthermore, good eating practices developed during youth frequently carry over into adulthood.

Encouraging teenagers to make health-conscious decisions lays the foundation for a lifetime of well-being. It also promotes a better future by preventing health problems like obesity and its repercussions.

Top 5 Indian Diet Plans For Your Teens

Here are general dietary guidelines for teens, but it's important to customise them based on individual needs and preferences. Always consult with a healthcare professional or a nutritionist for personalised advice.

It's important to take into account any dietary preferences or restrictions that your teenager may have. The portion size should also be modified in accordance with their energy and nutritional requirements.


1. Poha (Flattened Rice) with Vegetables

healthy diets for teens

Poha with veggies is a powerful meal that is full of fibre and minerals for teenagers. It increases vitality, fosters development, and sharpens focus. The combination of vegetables offers vitamins, and the low-calorie count helps with weight control.

It's a delicious and healthy option that keeps teenage boys and girls energised and fit

2. Upma and Sambar

healthy eating for teenagers

Upma with Sambar is packed with crucial nutrients, iron, fibre, and vitamins to keep growing bodies going. It gives boys more energy for exercise and the growth of muscles; for girls, it promotes iron and bone health. It is a delicious and nutritious win-win for a busy adolescent life.

3. Vegetable Paratha with Curd

healthy eating for teenagers

The healthy goodness of vegetable paratha with refreshing curd will nourish your adolescent boys and girls! This delectable combination, full of vital nutrients, is good for your general health. In addition to improving digestion, the probiotics in the curd also improve gut health.

4. Oats and Porridge with Fruits

healthy eating for teenagers

For teenagers, oats porridge with fruits is not only a delicious treat but also a health enhancer. Known for its fibre-rich properties, it helps with digestion and maintains a high level of energy.

The combination of fruits and oats supplies vital nutrients that will support their healthy bones, skin, and general well-being. 


1. Brown Rice with Rajma (Kidney Beans) Curry

healthy eating for teenagers

The nutritious combination of brown rice and rajma curry will boost your adolescent's energy since it is rich in fibre, protein, and other vital nutrients. This pair facilitates digestion, builds muscle, and encourages consistent energy.

Maintaining a healthy weight and strengthening immunity are the keys to keeping your teenagers vibrant and healthy.

2. Roti with Dal and Vegetables

healthy eating for teenagers

For teenagers, roti with vegetables and dal is an incredible meal. Enriched with protein from dal, fibre from vegetables, and energy from roti, this combination promotes growth, strengthens immunity, and sustains vitality. It is a great way for both boys and girls to fuel their bodies.

3. Chapati with Palak Paneer

healthy eating for teenagers

For teenage health, chapati with Palak Paneer is a powerful combination. Chapati, full of whole wheat goodness, gives your teen a steady energy boost, while palak paneer gives them a double dose of calcium and iron, which are both essential for building bones and improving their general well-being.

4. Mixed Lentil Khichdi

For teenagers, mixed lentil khichdi is a powerful dish since it is rich in fibre, protein, and other vital elements, it promotes growth, increases energy, and maintains radiant skin. It is also great for their hectic schedules and promotes strong bones and a focused mind. 


1. Vegetable Stir-Fry with Tofu

healthy eating for teenagers

This tofu-based vegetable stir-fry is not only a delicious treat for both your teens but is also rich in plant-based protein, vitamins, and minerals. It promotes healthy skin, growth, and vitality. Remember to use a minimum amount of oil when preparing this dish.

2. Moong Dal Chilla with Mint Chutney

Not only is Moong Dal Chilla with spicy mint chutney a delicious treat, but it also gives your adolescents a health boost. They are full of protein, fibre, and necessary nutrients and promote energy and muscular growth.

For busy boys and girls, the minty chutney adds a refreshing twist and supports overall well-being and digestion.

3. Millet Pasta with Tomato Sauce and Veggies

healthy eating for teenagers

Your teens will love this Millet pasta with tomato sauce and vegetables! Rich in fibre, vitamins, and antioxidants, it helps with digestion, increases energy, and promotes general health. It supports increasing muscles in boys and promotes bone health in girls. 

4. Methi Thepla with Curd

teens and healthy eating

The health of your teenagers will benefit from eating Methi Thepla with curd, in addition to being a delicious treat! It contains fenugreek, which helps with digestion, strengthens the immune system, and keeps their energy levels up. In addition, the curd promotes strong bones and a boost of calcium.

Take away 

Remember, portion sizes matter, and they vary according to gender. Whether you have a son or daughter, it's essential to include a general variety of foods to ensure a well-rounded diet.

Adjustments can be made based on dietary restrictions, preferences, and nutritional needs. Visit Healthy Master for a wide range of healthy snack products.