WIN (Weight-control Information Network) - An information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK)

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Charge Up!

Healthy Meals and Snacks for TEENS
Take Charge of Your Health

Eat healthy to look and feel better!

Eating healthy foods will . . .

  • Help keep your weight in check.
  • Keep you awake and focused in school.
  • Help you do your best at sports.


Take it easy on pizza, sweets, and sodas!

They have lots of sugar, salt, and fat.

  • Limit cakes, cookies, and other foods made with shortening, butter, and margarine.
  • Choose water or fat-free or low-fat milk instead of sugary soda or juice drinks.
  • Eat more foods like bananas, beans, and yogurt for potassium to help build strong bones


Give your body the right fuel!

  • Make half of your plate fruits and vegetables.
  • Power up with lean meats, chicken, seafood, eggs, beans, nuts, tofu, and other protein-rich foods.
  • Build strong bones with fat-free or low-fat milk products for calcium and vitamin D.
  • Choose whole grains, like whole-wheat bread, brown rice, and oatmeal, for half of your grain servings.


Take control!

One fast food meal can have more calories, fat, and sugar than you need for the whole day.

  • Avoid "value-sized" or "super-sized" meals.
  • Share your meal or take half home when eating out.
  • Choose whole-wheat bread, lean meats, and fresh fruit at the school cafeteria.


Start strong and plan ahead!

Busy schedules can make it hard to eat smart. Planning ahead can help.

  • Jumpstart your day with breakfast. It will help you do better in school.
  • Bag it! Pack a healthy lunch, like a lean turkey sandwich on whole-grain bread and an apple.
  • Snack smart by packing your own high-power nibbles for school or time with friends.


Get the facts!

Weight-control Information Network

Check out and our short booklet for teens: Take Charge of Your Health! A Guide for Teenagers! Join us on Facebook at Exit Disclaimer.

Learn about healthy eating from other organizations, too:


Weight-control Information Network

1 WIN Way
Bethesda, MD 20892–3665
Phone: 202–828–1025
Toll-free number: 1–877–946–4627
Fax: 202–828–1028
Facebook: Exit Disclaimer

The Weight-control Information Network (WIN) is a national information service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health (NIH). WIN provides the general public, health professionals, and the media with science-based, up-to-date, culturally relevant materials and tips. Topics include healthy eating, barriers to physical activity, portion control, and nutrition myths.

This publication is not copyrighted. WIN encourages you to duplicate this tip sheet and distribute as many copies as desired.

National Institutes of Health

NIH Publication No. 11–7813
September 2011


To contact WIN, call toll free 1–877–946–4627; fax: 202–828–1028; email:;
or write Weight-control Information Network, 1 WIN Way, Bethesda, MD 20892–3665.

Last Modified: September 25, 2014

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