The best way to ensure your teen is getting the nutrition they need is to look at core food groups that contain essential macronutrients ( carbohydrates , fats , fibre and protein ) and micronutrients ( antioxidants , minerals and vitamins ).
For teenagers , here are the main food groups and average recommended serves per day :
} dairy foods or fortified alternatives ( 3½ serves per day ). } fruits ( 2 serves per day ). } grains and cereals like rice , oats , quinoa , pasta , breads
( 5-7 serves per day ). } lean meats and poultry , fish , tofu , egg , nuts
( 2½ serves per day ). } vegetables and legumes ( 5-5½ serves per day ).