Teenagers are prone to eat food whatever they seem attractive to them. They don’t really care about their health or nutrition. But teenager is the stage, which is very important to build basic nutrition support. It is not that difficult to change the dietary pattern, the thing is to learn how to tweak the food that we love to eat, so that it also becomes nutritious. For instance, teenagers love to eat pizza, but we should know what is that in pizza which makes the food junk. One among that is excess cheese, so the secret to tweak pizza to make a healthy option is by reducing cheese and more salted sauces or ketchups and including fresh veggies. So, it is that simple to make pizza a healthy option. Now, when we can tweak pizza to a healthy version why not other foods. We have this one body which is going to travel with us till we leave the world. It is important to make healthy food choices, so that it helps to keep our body fit and fine, and achieve goals that we needed to, without any physical or mental problems.


The basic carbohydrates that is staple to Indians is rice. Rice has suffficient amount of carbohydrate. Hence, it is important to know the portion size that is to be consumed. Mostly teenagers are sedentary to light workers, as they study and do some part time. Hence not much of carbohydrate is needed. But it is necessary to consume in adequate amount, as it is the primary source of energy for humans. Other than rice wheat and its products like flat breads and other different kinds of breads. It is good to choose complex carbohydrates over simpler ones like oats, quinoa, multigrain whereas simple carbohydrates are only sugars that peak glycemic levels.


  • Rice

  • Whole wheat pasta

  • Multigrain bread

  • Quinoa

  • Fibre rich foods


When it comes to protein there are wide ranges and varieties, but there are some protein rich foods which should be taken in moderation like red meats, especially when one is sedentary worker. Below are the list of high quality protein that should be consumed to build the body without any destruction, more importantly when one is into fitness and sports.

  • Lentils

  • Beans

  • Milk

  • Lean meats

  • Salmon

  • Cheese

  • Egg


Fat is often seen as an enemy, but believe it or not fat is very important for the body, as it is the most needed fuel by the body, even for people looking for weight loss. But in a pool of fats, it is important for us to select the best ones which works wonders for the body instead of the opposite, like causing health issues. Omega 3 fatty acids are the best source of fats.

  • Heart healthy oils

  • Nuts

  • Oil Seeds

  • Sea foods

  • Avocado

  • Egg yolk

  • Cheese

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