Meal planning for teenagers is crucial to ensure they receive adequate nutrition for their growth and development. Here are some key considerations:

1. Include a variety of food groups: Encourage teenagers to consume a balanced diet that includes fruits, vegetables, whole grains, lean proteins, and healthy fats. For example, a meal plan could include a colorful salad with mixed greens, grilled chicken, quinoa, and a vinaigrette dressing.
2. Address specific nutrient needs: Teenagers have increased nutrient requirements due to their rapid growth. Incorporating foods rich in calcium, iron, vitamin D, and omega-3 fatty acids can support their overall health. For instance, serving salmon with steamed broccoli and brown rice provides protein, omega-3s, and essential vitamins and minerals.
3. Limit processed foods and added sugars: Encourage teenagers to minimize their intake of processed snacks, sugary beverages, and fast food. Instead, offer options like homemade trail mix with nuts and dried fruits or Greek yogurt with fresh berries as healthier alternatives.
4. Involve teenagers in meal planning: Engaging teenagers in the meal planning process can empower them to make healthier choices. Encourage them to participate in grocery shopping and meal preparation to develop essential life skills.

References:

• https://www.healthychildren.org/English/healthy-living/nutrition/Pages/A-Teenagers-Nutritional-Needs.aspx
• https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/healthy-eating-for-teenagers