Healthy Breakfasts

• Teenage bodies are constantly growing taller and stronger, so it's necessary that your teen eats meals that are high in calcium, protein and nutrients. Help your child start his day right by preparing healthy breakfast meals, such as eggs, toast or whole-wheat pancakes. Eggs are an excellent source of iron and protein. In addition, teens are advised to eat six ounces of grain a day, and over half of these should be from whole-wheat sources. Use whole-wheat bread to prepare toast or French toast, and employ whole-wheat pancake mix to ensure your child is receiving the right amount of grains. In addition, fresh fruit and milk add calcium and nutrients to your teen's diet.
  
  

Healthy Lunches

• Although school cafeteria food has greatly improved over the past 10 years, many teens still find it difficult to eat school lunches that are healthy and delicious. Encouraging your child to help prepare and pack her own lunch will give your child a sense of responsibility and will encourage healthy eating habits. Preparing a sandwich the night before is a quick and efficient way to ensure your teen receives the proper nutrients throughout her day. Use whole-wheat, high-fiber bread and include plenty of vegetables, such as sprouts, carrots, romaine lettuce, onion or tomato. Fill sandwiches with high-protein salads, including tuna, egg or chicken salad using 1 to 2 tsp. of mayonnaise. Include bottled water or juice boxes that are low in sugar. If your teen enjoys chips, try to include chips that are low in fat and salt and high in fiber, such as Sun Chips or pretzels made with whole-wheat flour. Include bags of fresh fruit, such as strawberries or blueberries, and vegetables such as chopped carrots and celery.
  
  

Healthy Dinners

• Help your teen eat a healthy dinner by encouraging him to help prepare your nightly meals. Begin with lean protein sources, such as fish, boneless skinless chicken, beans or tofu. Include plenty of vegetables in a variety of colors, and plate with whole-wheat pastas and rices. For a simple and fast fish meal, broil white fish fillets topped with fresh lemon juice, salt and pepper for 8 minutes. Salmon steaks can also be broiled or grilled, and marinating beforehand using an Asian or Teriyaki sauce will ensure the fillet is flavorful and delicious. Chicken can also be used in stir-fries along with a variety of vegetables and served atop brown, long-grain rice. Encourage your teen to drink low-fat milk with dinner, and finish with fresh fruit over one scoop of low-fat vanilla ice-cream.