Teen Nutrition from A to Z

My 14 year old daughter Andrea loves to cook, and has from a very young age. She especially loves to prepare healthy meals that are appealing to the eye and the palate.

2005 04 03 027

March, 2005

We like to look online for meal inspiration from time to time, but we are sometimes intimidated by all the recipes that contain ingredients which seem impossible to find, especially in smaller towns and markets.

Andrea and I were also very tired of exhaustive lists which told us what NOT to eat. It prompted us to create a list of green light foods, hopefully much longer and better than the “do not eat” list, and easy to find in a local small-town grocery store.

Here is an A to Z list of tasty, nutritional foods that fall in the DO EAT category. Hopefully, you and your teen can find foods that will appeal to the whole family.

A – Apples, almonds, apricots, asparagus, avocados, agave nectar, ataulfo mangosIMG_2444IMG_2489

B – Bananas, beets, blueberries, broccoli, bell peppers, brown riceIMG_2438IMG_2451

C – Cantaloupe, carrots, cherries, cauliflower, cheese, chicken, cilantro, celery, clementines

D – Dates, dried fruit


E – Eggs (cage free), endive, eggplant, edamame

F – Fish, figs, feta cheese, fruit

G – Green peppers, green beans, grapes, grapefruit, green tea, guava

H – Honey, honeydew melon, horseradish, hummus

I – Ice cream (yes, you should allow yourself to enjoy an occasional treat)

J – Juices, jams (choose carefully, and use in moderation), jerky

K – Kale, kiwi, kidney beans, kumquats

L – Lemons, limes, leaf lettuce, leeks


M – Medjool dates,  melons (various kinds), mango (fresh and dried), muscadines, mushrooms

N – Nectarines, nuts

O – Oranges, olives, onions

P – Pineapple, peaches, peas, pears, peanuts, plantains, plums, parsley, pistachios, pomegranates, pumpkin

Q – Quinoa, quince

R – Red peppers, raisins, raspberries, radicchio, radishes, raw cheese, romaine lettuce

S – Spinach, starfruit, salad, salmon, spaghetti squash, strawberries

T – Tomatoes, turnip greens, tangerines, tangelos, trout

U – Udon noodles

V – Vegetables, vinegar

W – Watermelon, whole grain foods, wasabi

X – Xmas cookies (Thanks for the suggestion!)

Y – Yams, yogurt, yellow squash

Z – Zucchini

Please leave a comment below with suggestions for additions to our list. I will update this post often, and keep you posted on our latest healthy teen food choices. Bon Appetit!

Please note: I reserve the right to delete comments that are offensive or off-topic.

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