Healthy food tips that helps teen

*Eat Smarter*
When you're hungry, cookies and chips might call your name from the pantry. But those high-fat foods are packed with calories in a small portion. They won’t give your body and brain enough fuel. When you feel the urge to snack, reach for an apple, orange, or other fruit. They'll fill you up and give you energy for longer.

*Fill Up on Foods With Water Inside*
When a food is made of a lot of water, its calories are spread out in a larger "package." A whole juicy tomato, for example, has the same calories as five dry pretzel sticks. You can eat 2 entire cups of juicy grapes or just a 1/4 cup of them dried out as raisins.

*Start the Day With Whole Grains*
You probably know a healthy breakfast is important, but some mornings, who has time? Whole-grain cereal is a healthy solution that's easy to eat on the go. Look for a first ingredient starting with "whole grain," followed by “wheat,” “oats,” "rice,” or “corn.” No matter the meal, choose whole grains over refined plain white bread, grains, or pasta.

*Fast-Food Choices*
It's tough to pass up fries when everyone else is ordering them, but consider healthier options -- at least sometimes. Dig into a salad with a little bit of dressing -- 2 tablespoons or less. But forget croutons, tortilla strips, or extra cheese -- all can be loaded with calories. To dump extra calories, split your burger with a friend or order a kid's meal.

*Build a Better Pizza*
The next time you and your friends order pizza, forget the pepperoni and the extra cheese. Instead, layer on veggies. These healthy toppings will fill you up with fewer calories and give your body the nutrients to keep going. Plus, they make pizza tasty. If you really miss the meat, add chicken to your pie instead. At home, make your own mini pizzas using whole-grain English muffins as your crust.

*Healthier Dessert*
Good news! You don’t have to ignore your sweet tooth. Just downsize your portion. Love two scoops of ice cream for dessert? Try one scoop topped with tasty berries for a healthier option. Other lower-calorie treats: pudding, Jell-O, and "fruit sundaes" -- lots of frozen fruit with 1 or 2 tablespoons of hot fudge or caramel sauce. Higher-calorie foods like sauce or whipped topping are OK in small amounts.

*Get Your Parents on Board*
It's easy to make healthy choices when you have the right foods in the house. To make sure your kitchen isn't always stocked with junk food, offer to shop with your parents. They may be buying what they think you'll eat, rather than the most nutritious options. Instead, suggest that you all fill the shopping cart with fruits and veggies, whole grains, and ingredients for healthy soups and salads