THE HEALTHY TEEN

Here’s a clear, exam-ready response you can use:

Healthy Teen – Nutritional Needs for Adolescence

Lunch plan (example)

Grilled chicken wrap with wholemeal tortilla, hummus, spinach, grated cheese, tomatoes + a side of yoghurt and an orange + water

Nutrients in the lunch and their functions

  • Protein (chicken, yoghurt, hummus)
    Builds and repairs muscles and tissues. Essential for growth during adolescence.

  • Carbohydrates (wholemeal tortilla, vegetables, fruit)
    Main source of energy for brain function, concentration, and physical activity.

  • Fat (hummus, cheese)
    Provides long-term energy, supports brain development, and helps absorb vitamins A, D, E, and K.

  • Calcium (yoghurt, cheese)
    Builds strong bones and teeth. Important during teenage growth spurts.

  • Vitamin D (yoghurt, cheese, sunlight exposure)
    Helps the body absorb calcium and strengthens bones.

  • Iron (chicken, spinach)
    Helps make haemoglobin in red blood cells, carrying oxygen around the body. Prevents tiredness and anaemia.

  • Vitamin C (orange, tomatoes, spinach)
    Supports the immune system and helps the body absorb iron more effectively.

Importance of key daily habits

Breakfast

  • Breaks the overnight fast and kickstarts metabolism

  • Improves concentration, memory, and energy levels at school

  • Helps maintain a healthy weight by reducing overeating later

Water

  • Keeps the body hydrated for physical and mental performance

  • Helps regulate temperature and digestion

  • Prevents tiredness and headaches

Physical activity

  • Strengthens bones and muscles during growth

  • Supports healthy weight and heart health

  • Improves mood and reduces stress

If you want, I can also  turn this into a perfect “8-mark exam paragraph” or a revision flashcard set.