TEENAGERS HEALTH: LIST OF FOODS YOU SHOULD AVOID AS A TEENAGER

 

Healthy eating for teenagers.
  Healthy, active young people can have large appetites. If you are a teenager, it's important to eat well-balanced meals, rather than too many snacks that are high in fat, sugar or salt.

  What to eatYou should eat a healthy balanced diet that matches your energy needs. This means lots of fruit, vegetables and starchy food and moderate amounts of foods rich in protein, milk and dairy foods. It is important that you eat the types of food listed below:
   milk, cheese, yoghurt, soya beans, tofu and nuts – these are good sources of calcium, which is needed for healthy bones and teeth    breakfast cereals and margarine that have vitamins added, and oily fish - these are good sources of vitamin D, which helps keep a good supply of calcium in the blood meat (particularly red meat), fish, pulses, green vegetables and cereals with added vitamins – these are rich sources of iron, which is needed for healthy blood at least two portions of fish a week, one of which should be oily - fish is a good source of protein, vitamins and minerals and is low in saturated fat. Oily fish are also a rich source of omega 3 fatty acids. Young men can have up to four portions of oily fish a week, but young women should avoid having more than two portions of oily fish a week.
  Foods containing folate - the natural form of folic acid - such as green vegetables, brown rice and fortified bread and breakfast cereals citrus fruit (such as oranges and lemons), tomatoes and potatoes – these are all good sources of vitamin C, which is essential for health and may help the body absorb iron, so it's a good idea to have fruit juice with an iron-rich meal.

  Avoid eating shark, swordfish and marlin because these contain relatively high levels of mercury which, until the age of 16, might affect a young person's developing nervous system.
  Foods high in fat, particularly saturated fat, sugar or salt, should only be eaten in small amounts or not very often.From the age of 11, everyone should try to eat no more than 6g salt a day.

  If you are active and eating a healthy balanced diet, you should be able to maintain a healthy weight.If you are overweight, you should stick to a balanced diet, try to cut down on foods containing sugar and fat, and get plenty of physical activity. In particular, it's a good idea to cut down on sweets, cakes, biscuits and fizzy drinks eat fewer fatty foods such as chips, burgers and fried food    eat regular balanced meals base meals on starchy foods, choosing wholegrain varieties whenever possible eat more fruit and vegetablesThe focus should be on eating a healthy diet and being active rather than on losing weight.

If you are vegetarian, it's important that your diet is balanced and includes all the necessary nutrients. Because meat, fish and chicken are traditionally the main sources of protein, a vegetarian diet needs to include alternative sources of protein.Milk, cheese, eggs and pulses (such as lentils and beans) are good sources.

  Although meat is the best source of iron, it can also be found in pulses, green leafy vegetables and iron-enriched bread and cerealsIt might be easier to absorb the iron from your food if you eat it with foods that contain vitamin C, for example citrus fruits such as oranges.
  #Copied from https://www.nidirect.gov.uk/articles/healthy-eating-teenagers.#