Adolescence is a stage of rapid growth and development. The right balance of food throughout the day gives your teen the fuel they need to stay energised, focused, and ready for whatever comes their way. Every teen grows and develops at their own pace, so their needs can be a little different.
Here is a simple guide to the servings of each food group that can help fuel most teens of
average height with everyday activity levels.
Portion sizes can feel confusing. A simple way to estimate serving sizes is to use your hand as a guide.
Each hand reference helps match portions to your teen’s needs, making healthy eating easier to achieve.
Every family has their own routines, and every teen has different tastes and needs. Here is one way to spread the food group serves across a day. Use it as a guide to spark ideas and adapt it to suit your teen’s appetite, activity level, and family meals.
Some teens may enter puberty earlier and need extra energy and nutrients sooner to support faster growth. Others may go through puberty later, with their nutrition needs peaking at a different time.
Encourage your teen to listen to their hunger and fullness cues. Every meal is a chance to support your teen’s growth and wellbeing.
Australian dietary guidelines. (n.d.) https://www.eatforhealth.gov.au/ NEMO. (2020).
