Read the teen fact sheet

The importance of a balanced diet for teens

The human body uses food as fuel to grow and develop. When your child becomes a teen, their body changes rapidly, so their nutritional intake is even more important. It impacts:

• Physical activities like moving, exercising, and going to school
• Internal processes like repairing and building cells, strengthening bones, and building muscles
• Mental and emotional health, such as mood and energy levels.

What are nutrients?

Nutrients are the substances that make up food. During digestion, the body breaks food into its nutrients and uses them to:

• fuel the body
• build and repair cells, bones, muscles, nerves, and tissues
• regulate body functions like the heartbeat.

There are two main groups of nutrients:

1. Macronutrients: Nutrients the body needs in large amounts, such as carbohydrates, proteins, and fats.
2. Micronutrients: Nutrients the body needs in smaller amounts, such as vitamins and minerals.

The body needs macro and micronutrients to live and grow. Many foods contain both nutrient groups. For example, fish is a good source of protein, but it also has iron, calcium, and vitamins.

Essential nutrients for teens and young people

Some nutrients are more important for teens than others. Here are three examples:

Iron helps to carry oxygen around the body and fight infections. The body absorbs iron best from red meat, chicken, and seafood. It is also in eggs, nuts, lentils and beans, dried fruit, and leafy green vegetables, but it is not as easy to absorb from these foods. Low iron levels may make your teen feel tired, weak and dizzy. If your teen has periods, they may have lower iron.

Calcium

Calcium helps build strong bones and ensures muscles and nerves work properly. Teenage years are the most important for building bone strength; the bones built between the ages of 13 and 25 need to last. Dairy products like cheese, milk, and yoghurt have the most calcium.

Vitamin D

Vitamin D helps the body absorb calcium to build strong bones and muscles. It is in eggs and some fish, and added to foods like milk and cereals. However, only a small percentage of the body’s vitamin D comes from food; the skin makes most of it when exposed to sunlight. Many teens have low vitamin D levels and may need to take supplements.

What sort of foods should my teen eat?

The most important thing to remember when it comes to food is balance. Your teen should try to eat a mix of foods from the ‘five food groups.’ These are:

1. Vegetables and legumes/beans – teens should aim for five serves a day
   • One serve = Half a cup of cooked vegetables or one cup of raw vegetables.

2. Fruit – teens should aim for two serves a day
   • One serve = One whole piece of fruit, several smaller fruits or a handful of little fruits like berries or grapes.

3. Grain (cereal) foods, mostly wholegrain – teens should aim for five to seven serves a day
   • One serve = One slice of bread or half a cup of cooked rice.

4. Lean meat and poultry, fish, eggs, nuts and seeds – teens should aim for two and a half serves a day
   • One serve = One small can of tuna or two large eggs.

5. Milk, yoghurt, cheese and/or alternatives – teens should aim for three and a half serves a day
   • One serve = One glass of milk, two slices of cheese or one small tub of yoghurt.

Having a balanced diet will make your teen feel more satisfied after eating and ensure they get the nutrients their body needs. Your teen does not need to eat food made a certain way – every culture has different traditions and recipes. The ingredients are the key.

Processed versus unprocessed foods

The NOVA system groups foods into four categories based on how they are changed from their original state and why. These are:

• Unprocessed or minimally processed foods = Unprocessed foods are foods in their natural state, such as fresh fruits and vegetables. They are also called ‘whole foods.’ Minimally processed foods are foods changed a little from their natural state. They may be altered using methods such as drying, roasting, or boiling – usually to make them last longer or safer to eat.
• Processed culinary ingredients = Any foods changed from their natural state so they can be used in a certain way; for example, olive oil, sugar, and salt. They are not usually eaten on their own.
• Processed foods = Any foods changed from their natural state that can be eaten on their own – usually by adding other ingredients such as salt. They are often safer, tastier, last longer, or easier to eat. For example, canned tuna in oil.
• Ultra-processed foods = Ready-to-eat food products made in factories. They usually include many ingredients you do not use at home, such as colour and flavour enhancers, along with preservatives to make them last a long time. Hot dogs, instant noodles, and flavoured potato chips are all ultra-processed foods.

Figure one: Image showing three different forms of corn, from unprocessed to ultra-processed.

Processing can remove nutrients like fibre, water, vitamins and minerals, and add things like salt and sugar. Your teen should eat as much unprocessed and minimally processed food as possible. However, processing is not always a bad thing. For example, pasteurising milk is a form of processing; it involves heating milk for a few seconds to kill germs without affecting its nutritional value.

Avoid setting strict rules about the foods your teen can or cannot eat. It is best to be flexible day-to-day. Even ultra-processed foods like chocolate and chips can be part of a balanced diet if your teen eats them sometimes.

Fortified foods

Companies may add nutrients to foods to boost their nutritional benefits. This could mean adding nutrients not naturally in foods, or adding more of the nutrients present in small amounts. These are called ‘fortified foods.’ Breakfast cereals are popular fortified foods; they often have added iron and vitamins.

Drinking water

Water is the most important nutrient of all. The body can only survive a few days without it. Water is essential for many bodily functions, from balancing salt and nutrient levels to helping with food digestion. Teens should aim to drink about six to eight cups of water, or 1.5 to 2L (litres), every day. If the weather is hot or your teen is very active, they should drink more.

Try to limit the number of sugary or sweetened drinks your teen has, including soft drinks and juice. Teens should avoid coffee, energy drinks, and alcohol.

Building healthy food habits

The things your teen learns about food will continue to shape their relationship with eating as they move into adulthood.

• Always try to eat dinner together as a family, if possible.
  • There are many benefits to family mealtimes. Research has linked family dinners to healthier food choices and better mental health. They are also a great opportunity to connect and socialise with your children.
• Focus on positive health messages.
  • For example, talk about the benefits of eating nutritious foods and how they can help with focus, energy, and growth.
  • Avoid using terms like ‘good foods’ and ‘bad foods’; instead, focus on their nutritional benefits.
• Encourage your teen to get involved with their food.
  • Ask them to choose recipes, help with grocery shopping, and make their own snacks. For example, they could prepare a snack plate with cheese and vegetables.
• Teach your teen how to cook.
  • Start with the basics, such as measuring ingredients and chopping vegetables safely.
  • Ask them to help you prepare a meal they enjoy eating. You can explain what you are doing along the way and get them involved in different steps.
  • When they are feeling more confident, teach them some simple recipes. Pasta, soup, and dahl (lentil curry) are great beginner-friendly dishes.
  • Encourage them to start picking dishes they want to make. You can offer advice and support but try to let them take the lead – this will build their confidence.

Figure two: Two teens preparing healthy food.

When to get help

For more information

• Speak with your teen’s doctor or a registered dietitian
• Kids Health Info: Nutrition – babies and toddlers
• Kids Health Info: Nutrition – school-age children
• Raising Children’s Network: Healthy eating habits for teenagers
• Eat for health: Australian Guide to Healthy Eating
• Eat for health: The five food groups
• Eat for health: Recommended number of services for children, adolescents and toddlers
• Raising Children Network: Dietary guidelines in pictures (14–18 years)
• The Women’s: Food and nutrition for adolescents
• Better Health network: Vegetarian and vegan eating

Developed by The Royal Children’s Hospital (RCH) Nutrition and Food Services department, with input from Adolescent Medicine. We acknowledge the input of RCH consumers and carers.

Reviewed April 2026

Please always seek the most recent advice from a registered and practising clinician.