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Healthy eating tips for your teens

Teenagers eating pizza

Having difficulty feeding your hungry, hungry teenagers? They are hormonal, generally tired and often dealing with skin issues.

🍬If you add sugar and 🍔🍟junk food to the equation, we’re likely have a very moody person on our hands!

But there are ways we can them with the food we feed our growing kids, helping them develop into healthy and happy adults, with healthy eating tips for teens.

Here’s top 5 nutrients teenagers need more of, and the foods they'll most likely eat that contain them…


Needed for hormone production, mood regulation, reproductive health (particularly sperm), digestion, immune support, skin health and wound healing such acne.

Found in: meat, fish, seafood, eggs, pepitas, almonds, raspberries, mushrooms, garlic, broccoli, baked beans

🎇Vitamin C

Known mainly for importance in a healthy immune system, also important for collagen production and skin health. Vitamin C's anti-inflammatory properties help reduce the redness and swelling that comes with acne, particularly if used topically.

Found in: red capsicum, strawberries, kiwi fruit, tomatoes, cruciferous vegetables (broccoli, cabbage, cauliflower)

🎇Vitamin D

During puberty, skeletal mass doubles. Vitamin D helps the body absorb calcium and phosphorous from the foods we eat, and together build healthy bones. Research shows vitamin D plays a role in regulating mood.

Found in: sunshine (so get them outside every day!), salmon, tuna, sardines, eggs

🎇B vitamins

Important for supporting the nervous system and the stress response, the B group vitamins are a must for our teens. The teenage years can be filled with angst, as adolescents move into adulthood, and the stress load for them is right up there!

Found in: salmon, cooked spinach, eggs, beef, chicken, turkey, pork, edamame, kidney beans, sunflower seeds

🎇Essential fatty acids

Such as omega-3s, these are sooooo important for the brain and mood! And regulating hormones.

Found in: salmon, sardines, flaxseed oil, chia seeds, walnuts

The hardest part will be convincing them they need to eat these foods over the junk. But once they do, their minds and bodies will feel the difference!


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