2) What to Avoid

Avoid eating huge portions in the evening.

Less sweets, fried foods, cola, and energy drinks.

Avoid fasting - this is VERY harmful for teenagers.

3) Sample Day

Breakfast: Oatmeal + egg/yogurt + fruit.

Snack: Apple or a handful of nuts.

Lunch: Chicken/fish + side dish + salad.

Snack: Banana or yogurt.

Dinner: Cottage cheese or vegetables + some protein (chicken/egg).

✔️ NUTRITION FOR THOSE WHO ARE ATHLETIC

If you train (football, gym, wrestling, etc.), your diet is slightly different.

1) More protein

It's needed for muscle recovery:
chicken, turkey, eggs, cottage cheese, fish, beans.

2) Carbohydrates - before training

For energy:
banana, oatmeal, potatoes, whole-grain pasta.

3) After training

Protein + carbohydrates:

cottage cheese + fruit

chicken + rice

egg + whole grain bread

4) Drink water

During and after training.

❗ What a teenager SHOULD NOT do

No "crunch diets"

No pills, supplements, or fat burners

Don't skip meals

Don't eat just one meal a day

Don't restrict food too much - it's detrimental to growth