Healthy Eating Guide: Ages 12+
As a child grows into their teenage years, good nutrition is essential to their health and development. A balanced diet provides children 12 and up with the necessary nutrients for strong bones, muscles and overall physical health, giving them the energy they need to thrive in their active lives.
Healthy habits check list
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Be Mindful
- Only weigh your child every 6 months.
- Focus on healthy habits instead of how much your child weighs.
- Praise your child when they eat healthy foods.
- Do not call food "good" or "bad."
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Fruits and veggies
- Make 1/2 your child's plate fruits & veggies.
- Offer canned fruit in 100% juice, canned veggies without salt, frozen or raw fruits and veggies.
- Give fruits & veggies as snacks.
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Activity and exercise
- Your child needs 60 minutes of activity every day.
- Exercise with the whole family.
- Limit screen time.
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Mealtime
- Get rid of mealtime distractions (TV, tablets, phones, toys).
- Enjoy meals at the table.
- Eat Slow.
- Talk to the whole family.
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Beverages
- Only offer water or fat-free/low fat milk.
- Do not offer juice, soda, or Gatorade.
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Meals and snacks
- 3 meals per day.
- 1-2 snacks per day.
- Eat when you are hungry.
- Choose fruits & veggies for snacks.
How can I decrease fat and sugar in my child’s diet?
| Instead of… | Try… |
|---|---|
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Eating snacks with fat and sugar
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Healthy snacks
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Cooking with high fat methods
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Low fat cooking methods
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High fat meats and dairy products
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Low fat meats and dairy products
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High sugar desserts and beverages
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Beverage and dessert alternatives
|
Healthy meal plan - 12 years and older
| Day 1 Meal Plan | Day 2 Meal Plan |
|---|---|
| Breakfast Oatmeal (fist size) 1 cup milk ½ cup apples 1 TBSP peanut butter |
Breakfast Egg (palm size) Whole wheat bread (fist size) 1 cup milk ½ cup banana |
| Snack ½ cup blueberries 1 cup yogurt |
Snack 10 crackers ½ cup mango |
| Lunch Chicken (palm size) Rice (fist size) Green beans and pineapple (half your plate) |
Lunch Turkey (palm size) Potatoes (fist size) Broccoli (half your plate) 1 cup frozen yogurt |
| Snack ½ cup strawberries ½ cup cucumbers |
Snack 1 cup milk ½ cup peaches |
| Dinner Beans (palm size) Cheese (tip of thumb) Tortilla (fist size) Green salad (half your plate) |
Dinner Fish (palm size) Pasta (fist size) Cucumber salad and asparagus |
How do I build a healthy snack?
Choose Two:
Fruit - Veggies - Starch - Protein
1 oz mozzarella cheese + 5-10 wheat crackers
1 tangerine + cheese stick
1 cup popcorn + 1 TBSP chocolate chips
½ medium banana + 1 TBSP peanut butter
1 TBSP hummus + ¼ cup snap peas
½ cup yogurt + berries
½ cup canned fruit + ½ cup cottage cheese
2 TBSP avocado + 1 slice whole wheat toast
Celery sticks + 1 TBSP peanut butter
Veggie stick + 1 TBSP salad dressing
Cucumber + pineapple + Tajin
Fruit smoothie
How do I build a healthy meal?
- Chicken
- Beef
- Tofu
- Turkey
- Pork
- Shrimp
- Fish
- Edamame
- ¼ cup almonds
- 2 TBSP nut butter
- Lentils
- Eggs
- Yogurt
- Cheese
- Potatoes
- Sweet potatoes
- Rice
- Oats
- Corn
- Quinoa
- Farro
- Whole grain bread
- Cereal
- Corn tortilla
- Flour tortilla
- Pasta
- Dinner roll
- Rice
- Greens
- Tomatoes
- Corn
- Squash
- Cucumber
- Cauliflower
- Broccoli
- Mushrooms
- Carrots
- Eggplant
- Brussel sprouts
- Oranges
- Green beans
- Pineapple
- Apples
- Banana
- Berries
- Peaches
Healthy grocery list
Protein
- Chicken breast
- Turkey breast
- Eggs
- Turkey bacon
- Chicken sausage
- Extra lean ground beef (93% or 97%)
- Fish (fresh or frozen without breading)
- Tuna (water packed)
- Dried or canned beans (pinto, kidney, lentils, etc.)
- Fat free lunchmeat (turkey, chicken, ham)
Starch
- Whole wheat bread
- Whole wheat tortillas
- Hot cereal - plain (oatmeal, Cream of Wheat, etc.)
- Rice (brown and white)
- Pasta or noodles
- Potatoes (plain, baked)
- Whole wheat crackers
- Unsweetened cereal
- Light popcorn
- Rice cakes (plain)
- Corn (on the cob or canned)
Dairy
- 1% milk or fat free milk
- Low fat Greek yogurt or non-dairy yogurt alternative
- Low fat cheese or non-dairy cheese alternative
- Mozzarella or string cheese
- Fat free cottage cheese
- Frozen yogurt
Sweets
- Sugar free Jell-o
- Yogurt bars
- Sugar free pudding
- Chocolate dipped fruit
- Fat free ice cream
- Mini and individually packaged treats
Fruits and veggies
- All fruit
- Berries
- Apples
- Bananas
- Grapes
- Melon
- Oranges
- All vegetables
- Carrots
- Bell pepper
- Broccoli
- Cauliflower
- Cucumbers
- Lettuce
- Frozen fruits
- Frozen vegetables
- Canned fruit (in 100% juice)
- Canned vegetables
Condiments
- Light mayonnaise
- Light salad dressing
- Cooking spray
- Mustard
- Relish
- Tomato or spaghetti sauce
- All spices and herbs
- Salsa or hot sauce
- Lime juice
- Lemon juice
- Tajin
Exercise and activity
Aerobic exercise
- Dancing
- Running
- Jumping Jacks
- Jumping Rope
- Walking
- Swimming
Family activities
- Dancing
- Household chores
- Evening/morning walks
- Riding bikes
- Outdoor games (tag, jump rope, etc)
- Going to the park
Strengthening
- Push-ups
- Sit-ups
- Squats
- Lunges
- Arm rotations
- Bicycle kicks
- Wall sits
- Squat jumps
- Tricep dips
- Calf raises
Classes and sports
- Dance class
- Gymnastics
- Soccer
- Volleyball
- Softball/baseball
- Swimming
- Karate
- Zumba
- Pilates
- Yoga
- HighFitness
Remember: you don't have to leave the house to get exercise. Look for free workout videos on YouTube!
How do I set healthy goals for my child?
My child will make ½ their plate fruits and vegetables.
My family will go for a 60 minute walk 3 times this week.
I will buy my child foods from the Healthy Grocery list.
My child will add fruits and vegetables to each snack.
Healthy recipes to try
Ingredients
- 1 Cucumber, chopped
- 1 watermelon, chopped
- 1/4 cup feta cheese
- 2 TBSP balsamic vinegar
- 1 TBSP olive oil
- Salt and Pepper
Methods
- Chop watermelon and cucumber.
- Mix with feta, balsamic vinegar, and olive oil.
- Salt and pepper to taste.
Ingredients
- 2 Eggs
- 1 tsp Salt
- 1 cup Greens (spinach, kale, collard, etc)
- 2 TBSP Cheese
- 1 tsp oil
Methods
- Crack the eggs into the bowl, add the salt, and use the fork to beat the eggs.
- Add greens and cheese.
- Put oil in skillet and heat over medium heat.
- Add egg mixture and tilt the pan to spread the eggs around the bottom.
- When the eggs look firm and set, gently loosen the omelet.
- Using spatula, fold the omelet in half and slide onto the plate.
Ingredients
- 1 overripe banana, peeled
- 2 large eggs
- 1/2 cup quick cooking oats
- 1/2 tsp baking powder
- pinch of salt
- 2 tsp oil
Methods
- Put the banana, eggs, oats, baking powder, and salt in a blender.
- Turn the blender to medium speed and blend until the mixture is smooth.
- Add 1 tsp oil to the skillet and heat over medium heat.
- Drop 1/4 cup of batter into the skillet.
- Cook until there are bubbles on the pancake's surface. Use the spatula to flip the pancake over and cook until golden brown.
- Top with maple syrup and fruit.
Ingredients
- 2 cups diced chicken
- 2 medium tomatoes, diced
- 2 ripe avocados, diced
- 1 cup corn kernels
- 2 TBSP lime juice
- 1/4 cup black beans
- 1/2 cup peppers
Methods
- Put all the ingredients in the bowl and mix gently.
- Add salt and pepper to taste