Plan a diet for an adolescent

Answer 1

An ideal diet for an adolescent should consist of a balance of nutrients, calories, and fluids to support growth and development. Focus on eating nutritious foods from all food groups, including fruits, vegetables, whole grains, lean protein, and low-fat dairy products.

Here's a sample diet plan for an adolescent:

Breakfast:
-2 boiled eggs
-Whole grain toast
-Fruit salad
-Low-fat milk

Mid-Morning Snack:
-Apple slices with peanut butter

Lunch:
-Chicken or tuna sandwich on whole-grain bread
-Leafy green salad with mixed vegetables
-Low-fat yogurt
-Low-fat milk

Afternoon Snack:
-Hard boiled egg
-Mixed fruit
-Whole grain crackers

Dinner:
-Grilled salmon or chicken
-Mixed roasted vegetables and brown rice or quinoa
-Fruit salad
-Low-fat milk or water

Evening Snack:
-Carrots and hummus or yogurt dip
-Unsalted or low-fat popcorn

Make sure to avoid excessive consumption of sugar and unhealthy fats found in fast foods, desserts, and processed snacks. Encourage 8-10 servings of fruits and vegetables each day, consume whole-grains and lean protein sources and reduce portion sizes when necessary. Lastly, talk to your doctor or a registered dietitian for personalized diet recommendations.