Key points
- Young people need food to grow, develop, learn and stay active.
- Teens should eat a varied and balanced diet with a mix of vegetables, fruits, proteins, grains and dairy.
- Most teens should drink about six to eight cups of water a day.
- The body is good at sending hunger cues. If your teen feels hungry, it is usually best for them to eat until they are full.
- Dieting is not a good idea for teens.
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:
- Macronutrients: Nutrients the body needs in large amounts, such as carbohydrates, proteins, and fats.
- 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
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:
- 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.
- 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.
- 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.
- 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.
- 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 terms ‘processed,’ ‘minimally processed’ and ‘unprocessed foods’ describe how ingredients are changed before they are eaten.
- Processed foods = Any foods changed from their natural state. Processing usually makes food either safer, tastier, last longer or easier to eat. Some foods are more highly processed than others; for example, a piece of fruit is less processed
than fruit juice.
- Minimally processed foods = Any foods that have been changed a little from their natural state. This is usually so the foods can be used a certain way; for example, turning olives into olive oil.
- Unprocessed foods = Any foods in their natural state, such as fresh fruit and vegetables. They may be boiled or roasted to make them last longer. Unprocessed foods are also called ‘whole foods.’
Processing can remove nutrients like fibre, water, vitamins and minerals, and add things like salt and sugar. Your teen should eat as much minimally processed and unprocessed food as possible.
Avoid setting strict rules about the foods your teen can or cannot eat. It is best to be flexible day-to-day. Even 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.
Common questions about nutrition for teens
How much food should my teen eat each day?
There is no perfect amount of food for teens to eat. What they need depends on factors like their age, height, how much they are growing, and how active they are. Most teens need three meals and two or three snacks each day, with plenty of fresh
fruit and vegetables, dairy, protein and grains or cereals. The body is good at sending hunger cues. If your teen feels hungry, it is usually best for them to eat until they are full.
What do macronutrients do in the body?
Macronutrients play many vital roles in the body. The three main types of macronutrients are carbohydrates, proteins and fats. Carbohydrate sources such as grains,
fruits and dairy foods fuel and energise the body. Protein sources such as chicken, eggs and nuts help build muscle. Fat sources like oils and fish support heart health.
Is it safe for my teen to eat a vegan or plant-based diet?
Teens may choose to follow a plant-based diet for many different reasons, from religion to culture, taste, ethics or climate. Before your teen starts any plant-based diet, they should speak with their doctor or a registered dietitian for advice.
They will work with you and your teen to make sure they get all the nutrients they need and may suggest supplements to fill any gaps.
If your teen is vegan, you should pay special attention to their iron, calcium and vitamin B12 intake. Vitamin B12 is essential for nerves, blood cells and brain function, but it is only naturally found in animal products. Your teen should eat
foods fortified with vitamin B12 and/or take a supplement. Speak with your teen's doctor if you are worried about their vitamin B12 levels.
Should I be worried about my teen eating too many calories?
Doctors and dietitians do not usually suggest that teens count calories. Instead, your teen should focus on eating a mix of foods from all five food groups and prioritise unprocessed foods. Crash diets, fad diets and fasting are also not recommended for teens.
Can food give my teen acne?
Multiple factors usually cause acne, not just food alone. Some research shows that diets high in foods that spike blood sugar – also known as high-glycaemic
index (high GI) foods – can contribute to acne. Common high-GI foods include sugary soft drinks, white bread, and processed snacks like chips. If your teen has acne and tends to eat a lot of high-GI foods, it is best to chat with their doctor
or a dietitian.
Some foods make my teen feel sick and bloated. Should they avoid eating them?
Before cutting out any foods, your teen should speak with their doctor or a dietitian. Often, symptoms like bloating, feeling sick, stomach pain, constipation and diarrhoea are not caused by food. A doctor can help rule out more serious causes,
so your teen does not have to avoid any foods and miss out on nutrients.
Is there such a thing as ‘good’ and ‘bad’ food?
It is best to avoid labelling certain foods 'good' or 'bad.' All foods nourish the body differently and can be part of a balanced diet. Some foods you may have heard called ‘bad’ can help the body in other ways. For example, chocolate can make
the brain release chemicals linked to happiness.
For more information
Developed by The Royal Children’s Hospital (RCH) Adolescent Medicine department, with input from the Nutrition and Food Services department. We acknowledge the input of RCH consumers and carers.
Reviewed August 2025
Please always seek the most recent advice from a registered and practising clinician.