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What can be healthy diet for a normal teenagers?

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Take Charge of Your Health: A Guide for Teenagers. DHHS . NIH . National Institute of Diabetes and Digestive and Kidney Diseases. Learn about health and nutrition as you get older and start making your own decisions about food choices and physical activity. read more

Many teenagers can eat 1 to 3 servings per week without gaining too much weight. Remember too much sweets and desserts will also effect the amount of skin problems your teenager has, like pimples. One serving is a medium portion, such as 1/8 of a pie, 1/2 cup ice cream, a 3-inch pastry,1/2 cup pudding, or 2 small cookies. read more

There are low-fat diets, heart-healthy diets, high-protein diets, and low-carb diets. No wonder girls sometimes are confused about what they should and shouldn’t eat. read more

Caloric intake for teens varies, depending on age, gender and fitness level and whether weight loss is a goal. Keep in mind that teenagers need at least five servings of vegetables and fruit per day, and more is even better. Since snacking is an important element in a teen's diet, offer fruits and vegetables as snack sources. read more

Expanding blood volumes and growing muscle mass needs more iron in adolescence. Girls also have extra iron needs because of their periods. Red meat is one of the richest sources of iron. A vegetarian diet can provide enough iron too, but vegetarians might need to work a bit harder to eat iron-rich alternatives to meat. read more

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Further Research

A Teen Diet Plan for a Whole Week
healthyeating.sfgate.com

Healthy eating for girls
www.girlshealth.gov

Healthy eating habits for teenagers
raisingchildren.net.au