What should a 15 year old eat in a day?

Answered by Stephen Mosley

A 15-year-old should aim to have a balanced and nutritious diet to support their growth and development. Here is a breakdown of what a 15-year-old should eat in a day:

1. Fruits: Aim for 2 serves of fruit per day. This can include fresh fruits like apples, bananas, oranges, or berries. You can also have dried fruits or fruit juices, but it’s important to watch out for added sugars in juices.

2. Vegetables: Aim for 5-5½ serves of vegetables per day. Include a variety of vegetables like leafy greens, carrots, broccoli, bell peppers, and tomatoes. You can have them raw in salads, steamed, or stir-fried.

3. Dairy: Aim for 3½ serves of dairy per day. Dairy products like milk, yogurt, and cheese are great sources of calcium and other essential nutrients. Opt for low-fat or skim varieties to keep the saturated fat intake in check.

4. Grains: Aim for 7 serves of grains per day. Include whole grains like whole wheat bread, brown rice, quinoa, oats, or whole wheat pasta. These are rich in fiber and provide sustained energy throughout the day.

5. Lean meats, eggs, nuts, seeds, or legumes: Aim for 2½ serves of these protein-rich foods per day. Include lean meats like chicken, fish, or turkey. If you’re vegetarian or vegan, opt for plant-based protein sources like tofu, lentils, beans, nuts, or seeds.

6. Water: Hydration is key for overall health. Drink plenty of water throughout the day. Water is the healthiest and most thirst-quenching drink, and it’s also the cheapest option.

It’s important to note that portion sizes vary for each food group and depend on individual needs. Consulting a registered dietitian can provide personalized guidance based on specific requirements and preferences.

Additionally, it’s crucial to avoid excessive intake of sugary drinks, processed foods, and snacks high in saturated or trans fats. These can contribute to weight gain, poor concentration, and other health issues. Opt for whole, unprocessed foods whenever possible.

Building healthy eating habits at a young age sets the foundation for lifelong wellness. Making informed choices and being mindful of the nutritional value of the foods you consume can positively impact overall health and well-being.