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Food & Fitness for Teens and Young Adults

Staying healthy and on top of preventative care means fueling our bodies and staying active. Food and fitness for teens is an essential part of living a healthy life and maintining it into adulthood. Whether he participates in sports, skateboards with his friends, or enjoys long walks with the dog, staying active will help your teen stay physically fit and emotionally healthy. Physical fitness isn’t the only key to staying healthy, though. Fueling our bodies is so much more important than feeding them.

To learn more about how you can help fuel your teen’s body and encourage fitness, call Dr. Moemeka today for a nutritional or health coaching appointment.


We know you’re busy, always on the go, and hopping from one school event to the other, but making healthy food choices is the key is your teen’s growth and development. Taking control of how much you eat and the types of foods you eat are very important. Even the drinks your teen chooses can have an impact on his body. Making healthy choices, even when on-the-go, will benefit your teen and your family in the long run.

Developing a healthy relationship with food and normalizing healthy eating habits is the key to living a life of wellness and fueling our bodies, not just feeding them.

Fruits and Vegetables

Let’s face it, it can be a struggle to get teens to eat veggies, but they need to be a staple in your teen’s diet. When it comes to fruits and vegetables, Dr. Moemeka suggests that half of every plate should contain these two food groups. One way to get more fruits and veggies in is to add them to a smoothie. It’s tasty and your teen is sure to get all of the nutrients he needs!

You can also add veggies into things like pasta sauces, meatballs, sloppy joes, and baked goods! For more ideas about how to get your family to eat more veggies, schedule a nutritional counseling appointment with Dr. Moemeka.


Choosing the right whole grains is important to your teen’s health because of how nutrient-dense they are. Dr. Moemeka suggests incorporating grains such as whole-wheat bread, brown rice, or oatmeal!

If you are struggling to incorporate whole grains or can’t because of an allergy, talk to Dr. Moemeka about what you can do to make sure your teen is getting the essential vitamins and minerals he needs.


Teens have a lot going on, and eating healthy will give them the energy they need to stay active. Protein is a great source of energy because it enhances the growth and repair of muscles. Some great sources of protein are eggs, chicken, seafood, and beans. Teens experience rapid changes at all times, so getting enough protein will help them meet their daily energy needs!

Healthy Fats

Fat is an important part of your diet that helps your teen’s body grow and develop. While not all fats are healthy, Dr. Moemeka suggests that your teen eats healthy fats such as nuts, seeds, or avocados. Fat is a great source of energy, but choosing the right ones is key to your teen’s diet!

Healthy Eating Tips

  • Cooking at home is always healthier than eating out, no matter how “healthy” the restaurant claims to be
  • Put limits on foods like cookies, candy, frozen desserts, chips, and fried foods
  • For a quick snack, try recharging with fruits or vegetables
  • Stay away from sugary foods and drinks
  • Limit added sugars

Your teen should eat 5 meals a day:

  • Breakfast
  • Morning snack
  • Lunch
  • Afternoon snack
  • Dinner

It’s important that snacks never replace meals.


We all know how important it is to stay active, and it’s just as important for teens to do the same! With everything going on in your teen’s busy life, it’s not a surprise that he may lose interest in physical activity, especially if he doesn’t participate in sports.

The power of fitness cannot be underestimated. Regular exercise will help your teen feel more energetic, improve his focus, and promote a positive outlook on life. Exercise will also help your teen maintain a healthy weight and prevent diseases later in life.

Getting your teen involved in after-school sports is a great way to incorporate exercise in his daily life. Some great ways to stay fit are:

  • Football
  • Soccer
  • Yoga
  • Swimming
  • Dance
  • Running
  • Skateboarding

As parents, we are the role models for our teens. The healthy lifestyles we lead will influence their lifestyles as well. If you’re looking to stay active with your teen, try after-dinner walks or family hikes, bike rides, playing tennis, going to a local swimming pool, or shooting hoops!

If you want to know more about how you can support your teen’s health with food and fitness, schedule a nutritional or health coaching appointment with Dr. Moemeka today by calling (972) 325-2005 or requesting an appointment online.

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Mark9 Pediatrics will Permanently Close as of 3/24/23