What should I eat at 14?

What should I eat at 14?

At 14, you’re growing and developing quickly. It’s important to get the right nutrition so you can reach your full potential. Eating healthy foods during this time can help you have more energy, do better in school, and feel better about yourself. Unfortunately, teens often don’t get the nutrition they need. Eating healthy can seem difficult, but it doesn’t have to be. Here are some tips for what to eat at 14 to get the nutrition you need.

Fruits and Vegetables

Fruits and vegetables are a great source of vitamins and minerals, which are essential for your growth and development. Eating a variety of fruits and vegetables can help ensure that you get all the nutrients you need. Aim to eat at least five servings of fruits and vegetables each day. Try to incorporate a variety of colors and varieties, as different fruits and vegetables contain different nutrients. Fresh, frozen, dried, and canned fruits and vegetables are all good choices. Just make sure to check the label on canned fruits and vegetables to make sure they’re not packed in sugar or syrup.

Whole Grains

Whole grains are an excellent source of fiber, vitamins, and minerals. Eating whole grains instead of refined grains can help you stay fuller for longer, as well as provide you with energy to get through your day. Choose whole-grain breads, cereals, pastas, and other grains for your meals. Eating a variety of whole grains can also help ensure that you get all the vitamins and minerals you need.

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Protein is an important part of a healthy diet. It’s essential for growth and development, and it helps you feel fuller for longer. Good sources of protein include lean meats, poultry, fish, beans, eggs, nuts, and seeds. Try to include a source of protein in every meal. If you’re vegetarian or vegan, look for other sources of protein such as tofu, tempeh, and quinoa.


Dairy products are a great source of calcium and other essential vitamins and minerals. Calcium is essential for strong bones, and other vitamins and minerals found in dairy can help with growth and development. Choose low-fat or fat-free dairy products, such as milk, yogurt, and cheese. If you’re lactose intolerant, look for lactose-free options or try other sources of calcium such as fortified cereals, tofu, and dark leafy greens.

Healthy Fats

Healthy fats such as those found in fish, avocados, nuts, and seeds are essential for your health. Healthy fats can help improve your skin and hair health, as well as provide you with energy. Aim to include healthy fats in your diet every day in moderation. Just remember, even healthy fats should be consumed in moderation, as they’re high in calories.


Snacks can be a great way to get in extra nutrients. Aim to make your snacks healthy by packing in fruits, vegetables, or whole grains. If you’re looking for something sweet, try yogurt or a piece of fruit. If you’re looking for something savory, try hummus and vegetables or nuts and seeds. Just remember to keep portion sizes in check so you don’t overdo it on calories.

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Water is the best choice when it comes to drinks. Try to drink at least eight 8-ounce glasses of water each day. If you’re looking for something a little more exciting, try adding slices of fruit to your water. If you’re looking for something with caffeine, try limiting yourself to one cup of coffee or tea each day. Avoid sugary drinks such as soda and energy drinks, which can be high in calories and sugar.

Eat Mindfully

Eating mindfully can help you get the most out of your meals. Eating mindfully means paying attention to the food you’re eating and how it makes you feel. This can help you make healthier choices and notice when you’re full. It can also help you enjoy your meals more and make them more satisfying. Try to eat slowly and savor each bite. Put your fork down between bites and take the time to chew your food thoroughly.

Limit Processed Foods

Processed foods are often high in calories, sugar, and unhealthy fats. They can also be low in important vitamins and minerals. Try to limit your intake of processed foods such as chips, crackers, candy, and fast food. If you do choose to eat processed foods, look for options that are low in sodium and added sugars.

Cooking at Home

Cooking at home is a great way to get in more nutritious meals. It can also help you save money. Try to cook at home as much as possible. Look for recipes that are easy to make and packed with nutritious ingredients. Don’t be afraid to experiment with different flavors and ingredients. Cooking at home can also be a great way to get your family involved in healthy eating.

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Listen to Your Body

Your body is the best guide for what you should be eating. Listen to your body and what it needs. If you’re feeling hungry, have a snack or a meal. If you’re feeling full, don’t force yourself to eat more. Also, try to notice how certain foods make you feel. If a certain food makes you feel bad, it’s best to avoid it.

Be Active

Exercising regularly is an important part of being healthy. Exercise can help you stay fit and active, as well as boost your mood. Aim to get at least 30 minutes of exercise each day. This can include activities such as walking, running, biking, or swimming. Find something you enjoy doing and make it part of your daily routine.


At 14, it’s important to get the right nutrition to reach your full potential. Eating healthy can seem difficult, but it doesn’t have to be. Aim to include a variety of fruits and vegetables, whole grains, protein, dairy, and healthy fats in your diet each day. Also, try to limit processed foods and be mindful of your portion sizes. Finally, don’t forget to listen to your body and get in regular exercise. Following these tips can help you get the nutrition you need for a healthy and happy life.

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