Nutrition for Teens

Healthiest, nutrient-dense, organic foods ideal for teens, supporting growth, brain development, energy, and immunity. These foods are rich in essential nutrients like protein, healthy fats, fiber, vitamins (A, C, D, K, B-complex), and minerals (calcium, magnesium, iron, zinc):

🥦 Vegetables (Organic & Fresh)

Rich in fiber, antioxidants, and micronutrients.

• Spinach, kale, swiss chard – Iron, folate, vitamin K

• Sweet potatoes – Beta-carotene (vitamin A), fiber

• Broccoli – Vitamin C, fiber, folate

• Carrots – Beta-carotene, antioxidants

👉 Serve roasted, steamed, or in smoothies.

🍓 Fruits (Low-Sugar, High-Nutrient)

Packed with vitamins, fiber, and antioxidants.

• Berries (blueberries, raspberries, strawberries) – Vitamin C, antioxidants, fiber

• Bananas – Potassium, B6

• Avocados – Healthy fats, fiber, vitamin E

• Apples (with skin) – Fiber, vitamin C

👉 Pair fruits with protein or fat to reduce blood sugar spikes.

🥚 High-Quality Proteins

Critical for growth, hormone balance, and brain development.

• Organic eggs – Complete protein, choline, vitamin D

• Wild-caught salmon – Omega-3s (DHA), vitamin D, protein

• Free-range chicken – Lean protein, B vitamins

• Grass-fed beef – Iron, zinc, B12

👉 Use different protein sources across meals for variety.

🥜 Healthy Fats & Plant Proteins

Important for brain health, hormones, and cellular growth.

• Nut butters (almond, peanut, cashew – organic, unsweetened) – Protein, healthy fats

• Chia seeds & flaxseeds – Omega-3s, fiber, protein

• Quinoa – Complete plant protein, magnesium

• Hummus (made from chickpeas) – Fiber, iron, protein

👉 Add to smoothies, yogurt, or spread on whole-grain toast.

🥛 Dairy or Alternatives (Organic, Unsweetened)

Supports bone development and gut health.

• Greek yogurt (organic, plain) – Calcium, probiotics, protein

• Cheese (organic, full-fat) – Calcium, fat-soluble vitamins

• Fortified plant milks (like oat or almond, if dairy-free) – Calcium, vitamin D, B12

🍞 Whole Grains (Organic, Unrefined)

Provide energy, B-vitamins, and fiber.

• Oats (steel-cut or rolled) – Fiber, iron, magnesium

• Brown rice, farro, barley – Slow-digesting carbs, B vitamins

• 100% whole wheat or sprouted bread – Fiber, zinc, B vitamins

🍯 Bonus Superfoods

• Bone broth – Gut health, minerals, collagen

• Seaweed (organic nori, dulse) – Iodine, trace minerals

• Pumpkin seeds – Zinc, magnesium, protein

• Dark chocolate (70%+ cocoa, low sugar) – Magnesium, antioxidants

💧 Hydration

• Water is always best.

• Add slices of lemon, cucumber, or berries for flavor.

• Limit juices (even organic ones) – high in sugar, low in fiber.

✅ Tips for Parents

• Focus on variety: rotate foods weekly to cover a range of nutrients.

• Watch for hidden sugars and additives in packaged "kid-friendly" organic snacks.

• Encourage involvement in meal prep – kids are more likely to eat what they help make.