As a teenager, you’re in an exciting time of life when your body is going through some big changes known as puberty. During this time, your hormones kick in, which can make you feel and look different. It’s a normal part of growing up that helps you become who you’re meant to be!

Taking care of your nutrition is also important to help take care of your body. Here are 4 Simple Nutrition Tips for Busy Teens, like you!

1) Regular Meals & Snacks

To maintain a healthy weight, aim for three balanced meals each day to meet your calorie requirements. Here are some examples of healthy meals that you can prepare daily!

1. Breakfast: Scrambled Eggs with Veggies and Toast

This delicious breakfast from Super Healthy Kids will have you energized and ready to pass that test!

Ingredients:

• 1/2 cup broccoli, florets
• 1 medium bell pepper, orange
• 1 none cooking spray
• 8 large eggs
• 1 cup spinach
• 3/4 cup of cheddar cheese, shredded
• 1/2 cup of salsa
• 4 slices of bread, whole wheat
• 2 mango cubes frozen

Instructions:

1. Chop up some broccoli and bell pepper into small pieces.
2. Heat a skillet on medium-high and give it a quick spray with cooking spray so the eggs don’t stick.
3. Crack a few eggs into a bowl and whisk them lightly with a fork. Then, pour the eggs into the hot skillet.
4. Cook the eggs until they start to set, and then toss in the veggies and some cheese. Keep cooking and stirring until the eggs are fully cooked and scrambled
5. While the eggs are cooking, toast some bread.
6. When the eggs are done, put some salsa on top and enjoy it with the toast and some frozen mango on the side.

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2) Lunch: Chicken Caesar Wrap

This delicious wrap from Tastes Better From Scratch makes the perfect lunch for a teen.

Ingredients:

• 2 cups cooked chicken, chopped
• 3 cups Romaine lettuce, chopped
• 2/3 cup cherry tomatoes, halved
• 1/4 cup of freshly grated parmesan cheese
• 1/2 cup croutons
• 1/2 cup of Caesar salad dressing
• freshly ground pepper
• 5 large flour tortillas(or whole wheat tortillas)

Directions:

1. To make the Chicken Caesar Wrap, start by mixing all the yummy ingredients (except the tortillas) in a big bowl.
2. Once everything is mixed up, take a tortilla and put a large spoonful of the chicken and veggies right at the edge.
3. Then, roll it up tight like you're wrapping a burrito. If it’s not sticking together, you can use toothpicks to hold it in place. Easy peasy! Enjoy your awesome wrap!

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3) Dinner: Homemade Hamburger Helper

Mhmmm.. a delicious dinner for a hungry, hungry teenager. Skinny Taste has the recipe for you!

Ingredients:

• 3/4 pound of 93% lean beef
• 1/2 teaspoon kosher salt
• 1/2 cup of onion, chopped
• 4 cloves of garlic, chopped
• 1/4 teaspoon of paprika
• 1/4 cup of tomato sauce or puree
• 2 cups of Worcestershire Sauce
• 2 cups of chicken broth
• 3/4 cups of 2% milk, or dairy-free for DF
• 8 ounces of dry pasta, such as cavatappi, rotini elbows small shells, or gluten-free pasta if needed.
• 1 cup part-skim sharp cheddar cheese, or dairy-free cheese for DF

Instructions:

1. Start by heating a big skillet on medium-high heat. Throw in the beef with a little bit of salt and paprika. Cook it for about 5 to 6 minutes while breaking it into small pieces until it’s nice and brown. Then, toss in some chopped onion and garlic and cook those for 2 to 3 minutes until they smell really good
2. Next, add in the tomato sauce and Worcestershire sauce. Let it cook down until it gets thick and sticky for about 2 to 3 minutes. After that, pour in the chicken broth and pasta, and bring it to a boil. Then, turn the heat down to medium-low, cover it, and let it cook for about 8 to 10 minutes. Make sure to stir it halfway through so the pasta doesn’t stick, and it should be almost tender with most of the liquid soaked up.
3. Once that’s done, take off the lid, toss in some milk, and keep cooking it with the lid on, stirring now and then on medium-low until the pasta is just right and most of the liquid is gone. This should take another 8 to 10 minutes.

Finally, take it off the heat, uncover it, and mix in some cheddar cheese until it’s all melty and delicious! Enjoy your meal!

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Take the Quiz: What Ramen Are You?

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2) Drink More Water

Today's teens are surrounded by energy drinks, sodas, and juices that provide no benefits. However, water is essential! According to Health for Teens, drinking enough water is super important for keeping your mind sharp and your body healthy. When you stay hydrated, you feel better and can do things more easily every day!

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3) Encourage Regular Physical Activity

Of course, you can't be healthy, without some physical activity! According to the Mayo Clinic, exercise can help control weight, fight health conditions and diseases, improve mood, enhance energy, and promote better sleep. Engaging in physical activity offers numerous benefits!

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4) Choose whole-grain breads and cereal

According to the Mayo Clinic, taking this healthier approach to your grains offers numerous health benefits including reduced risk of heart disease, type 2 diabetes, and some cancers. Isn't that great for that young teen body?

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These tips and tricks can benefit your teen body now and in the future. Share this with a friend or family member who wants to take a healthier approach in 2025 and beyond.