Food Staples To Keep On Hand for Your Teenager

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Wouldn't it be great if you could ask your teenager, "what are we eating tonight?" or "what should we snack on today?" Now is a great time to teach your teen more about making healthy food choices and why their selections matter. If your teen has a good understanding of healthy food options and how to prepare them, they'll be more successful when it comes time for them to plan and cook balanced meals on their own!


It's National Nutrition Month® and here are the top 7 recommended food staples by the Academy of Nutrition and Dietetics  to keep available for your teen:


Eggs - This superfood tastes great added to almost any meal and is packed with nutrients to help your teen power through their day! Eggs don't take much time at all to cook and this protein can be enjoyed in a variety of ways including boiled, fried or scrambled! 


Prepped vegetables - Your teen can easily save more time in the kitchen by having their favorite veggies prepped and ready to go. This can include fresh vegetables that are pre-washed and pre-chopped (such as baby carrots or celery) or even veggies that are canned or frozen. 


Canned beans - These are packed with plant-based protein, fiber, potassium and folate. Aside from being highly nutritious, canned beans also provide convenience since they are already cooked and ready to eat. These taste great added in soups or salads and also work as side dishes or as a topping on tacos!


Nut and seed butters - If your teen isn't familiar with the variety of nut and seed butters available, now is a great time to try them out and discover which one they enjoy most. They can take their pick from almond, sunflower, peanut, cashew, and so many more. A nut or seed butter works great on toast during breakfast or on a cracker, fruit or veggie for a healthy snack!


Lean protein - There are so many ways to enjoy lean protein and make it tasty! You and your teen can prepare beef, fish or chicken by baking, broiling or grilling it. Another food prep technique they can learn is how to sauté, such as tofu, tempeh, ground turkey or ground chicken!


Grains - Another way your teenager can intake more foods rich in vitamins and nutrients is by eating grains. Whole grains such as brown rice or quinoa can be prepared in an instant and easily added to their favorite meal and paired with a protein.


Popcorn - Did you know popcorn is considered a whole grain and a good source of fiber? If air-popped and eaten with minimal seasoning, popcorn can serve as a great healthy snack option. Not to mention, about 3 1/2 cups is full of 4 grams of fiber and nearly 4 grams of protein, too!


Do you need help with meal planning and setting nutrition goals for your teenager?

Schedule an appointment with a Village Pediatrics provider by clicking here or reaching out to your preferred location below:


Village Pediatrics in Plano:  

  • Text (214) 473-2200  
  • Phone (214) 473-2200, Ext. 3   

Village Pediatrics in Frisco:  

  • Text (972) 525-7381  
  • Phone (469) 872-9966


Regardless of the date published, no content on this website should ever be used as a replacement for direct medical advice from your primary care provider or another qualified clinician.

* All information subject to change. Images may contain models. Individual results are not guaranteed and may vary.

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