Healthy Eating for Teens 16+: The Nutrients That Matter Most

Between school or college, part-time jobs, sport and a social life, food can become an afterthought. But the late teens are when bones are still building and bodies are still growing.

The nutrients teens often miss

The UK National Diet and Nutrition Survey shows that a large share of teenagers don't get enough of several key nutrients. Iron (especially for girls), calcium, magnesium, vitamin D and fibre are the most common gaps. Many teens also eat fewer than 5 portions of fruit and veg a day.

Where to find them

Iron: red meat, beans, lentils, fortified cereals and dark leafy greens. Calcium: milk, yoghurt, cheese, fortified plant drinks and tinned fish with bones. Magnesium: wholegrains, nuts, seeds, beans and greens. Vitamin D: oily fish, eggs and fortified foods. Fibre: wholegrains, fruit, veg and pulses. The aim is 30g of fibre a day from age 16.

An easy day of eating

Breakfast: a fortified cereal or porridge with milk and fruit. Lunch: a wholemeal wrap with hummus, chicken or falafel, and salad. Snack: yoghurt and a handful of nuts. Dinner: a fish, bean or lean meat dish with veg and rice or potatoes.

Vitamin D: the one to know about

The NHS advises everyone, including teenagers, to consider a daily 10 microgram vitamin D supplement from October to March. The upper limit for 11 to 17 year olds is 100 micrograms a day. High-strength products, such as our 100 microgram Vitamin D3 + K2, are at that limit, so they're not a good fit for teenagers unless a GP advises it. Never combine vitamin D products.

Talk first

If you're under 18, talk to a parent, carer, pharmacist or GP before taking any supplement. If you're worried about your eating or weight, speak to your GP or contact Beat, the UK eating disorder charity.

Supplements complement a varied, balanced diet. They don't replace it.