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As teenagers get older, they start to make more choices for themselves. This includes where they eat, what they eat and how they spend their pocket money. Teens can be influenced by friends and popular trends which can make healthy eating more difficult.  

Food at restaurants and cafés can be high in saturated fat, added sugars or salts. Limiting these foods which contribute to unhealthy weight gain may seem hard.  

Tips on keeping a healthy balanced diet when eating out 

  • Pack some healthy snacks like fruit, nuts, or a sandwich if going out for a while.  

  • Avoid fried options and choose a grilled piece of lean meat instead like skinless chicken or seafood, or plant-based proteins like tofu or chickpeas.  

  • Swap chips and make vegetables and salads a main part of your meal 

  •  If you are not hungry, choose meals in an entrée size or share with a friend. 

  • Carry a water bottle to refill. 

  • Swap white bread for wholegrain or whole meal.  

  • Avoid large servings of pasta and rice that come with a few vegetables and high fat sauces. 

  • Choose bread-based foods instead such as wraps, kebabs, souvlaki, or hamburgers 

  • Ask for sauces, dressings, and toppings to be served on the side so you can control how much to add. 

  • Avoid meal deals and upsizing unless it is with a salad. 

  • Try to avoid pies, pasties, and other foods with pastry.   

  • Listen to your body, eat slowly to ensure your body registers each bite and check your hunger or how full you feel.

  • Find a balance, save ‘sometimes’ foods like chips, chocolates, lollies, and cakes for special occasions only. 

Source: Raising Children Network; DAA


Healthy takeaway options 

Healthy Snacks