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Teenagers


Your body grows rapidly during the teenage years. 

Eating a balanced and varied diet will provide all the nutrients you need to support that growth. Here are some tips to help you eat healthily:

Stay hydrated

You need plenty of water and other fluids to stay hydrated. Water and milk are best.

Sugary drinks and energy drinks contain a lot of calories and sugar but provide little to no nutrients. They should not be consumed regularly.

Tea, coffee, energy drinks and some sugary drinks contain caffeine. It’s true that caffeine increases alertness, reaction times and ability to think clearly, but too much caffeine can make you irritable and jittery. Limit the number of cups of coffee you drink to 1-2 per day.

Find out more about the best drinks.

Look after your bones

You need more calcium and vitamin D as a teenager to help your bones to develop.

Teenagers need five portions of milk, cheese and yoghurt each day.

Here are some tips for getting more dairy into your diet:

• Have milk or yoghurt with cereal for breakfast
• Include a slice of cheese in your sandwiches
• Have a yoghurt with your lunch
• Drink a glass of milk with dinner
• Have a milk-based dessert, e.g. rice pudding

Vitamin D helps you to absorb calcium from the foods you eat. Find out more about how much Vitamin D you need and where to get it.

Eat plenty of iron

You need it for energy and to support growth. Have iron-rich foods every day. Teenage girls are especially at risk of low iron.

Lean red meat and liver are the best sources of iron. Other good sources are white meat, fish, eggs, green vegetables, nuts, pulses (like peas, beans or lentils) and fortified breads and breakfast cereals.

Sports

To get the most out of your sport and fitness activities you need to fuel your body with all the nutrients it needs.

The Fuel your body leaflet is packed with information about what to eat and drink to perform at your best in sport, stay healthy and feel great.

Fuel your body ROI version Fuel your body NI version

If you need more advice, contact a sports dietitian.

Snacks

Rapid growth, sports and activities and study can leave you ravenous! Healthy snacks are a great way to satisfy hunger and give you all the nutrients you need.

We have lots of healthy snacks ideas.

 


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