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Choose a lean protein source, such as white-meat chicken, trimmed sirloin steak, fish or tofu

Include as many colors as possible to get vitamin C, vitamin A and fiber from your meal

peppers, carrots, squash, green onions, peas, asparagus and eggplant are all nutrient-dense choices

Wraps

Opt for whole-wheat tortillas because they provide more fiber than white ones.

. Grilled chicken, shredded turkey and lean beef are all protein-packed choices.

Add vegetables like carrots, spinach, tomatoes and onions to chicken and drizzle with low-fat ranch dressing.

Green onions, red bell peppers, broccoli and low-salt soy sauce goes well with beef.

Soups and Stews

pot of hearty soup or stew is a satisfying meal that can also provide a variety of important nutrients.

Lean ground beef, garlic, onions, low-sodium canned tomatoes, low-sodium canned beans and low-fat cheddar cheese can be combined to prepare a chili that is packed with protein, fiber, calcium and vitamin C.

Low-salt chicken broth, potatoes, carrots, onion, celery, corn and shredded chicken is a filling soup that supplies protein, potassium and vitamin A.

Grilled Meat and Vegetables

Squash, asparagus, eggplant, red potatoes, tomatoes and onions grill well and provide fiber, potassium, vitamin A and vitamin C.

Most people consider saturated fats to be unhealthy, but they can elevate your mood and improve brain functioning.

Trans fats, which are found in foods fried in hydrogenated oils such as French fries, are definitely not some of the top muscle building foods. Actually, they should be completely eliminated from your diet.

Exercising in the morning energizes you for the day—not to mention that gratifying feeling of virtue you have knowing you’ve done something disciplined and good for you

Studies have shown that exercise significantly increases mental acuity—a benefit that lasts four to ten hours after your workout ends. Exercising in the a.m. means you get to harness that brainpower, instead of wasting it while you’re snoozing.

Assuming you make exercise a true priority, it shouldn’t be a major problem to get up 30 to 60 minutes earlier—especially since regular exercise generally means a higher quality of sleep, which in turn means you’ll probably require less sleep.

When you exercise at about the same time every morning—especially if you wake up regularly at about the same time—you’re regulating your body's endocrine system and circadian rhythms. Your body learns that you do the same thing just about every day, and it begins to prepare for waking and exercise several hours before you actually open your eyes. That’s beneficial because:  Your body’s not “confused” by wildly changing wake-up times, which means waking up is much less painful. (You may even find that you don’t need an alarm clock most days.) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc. Your metabolism, along with all the hormones involved in activity and exercise, begin to elevate while you're sleeping. As a result, you’ll feel more alert, energized, and ready to exercise when you do wake up.  Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day. Not only do they eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods.  People who consistently exercise find, sometimes to their great surprise, that the appointed time every morning evolves into something they look forward to. Besides the satisfaction of taking care of themselves, they find it’s a great time to plan their day, pray, or just think more clearly—things most of us often don’t get to do otherwise.  Exercising first thing in the morning is the most foolproof way to ensure that other things don’t overtake your fitness commitment, particularly if you have a hectic family life. (It’s so easy to wimp out in the evening, when we’re tired or faced with such tasks as rustling up dinner and helping with homework.)  More than 90% of those who exercise consistently have a morning fitness routine. If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.  Non-morning people can always trick themselves in the a.m. Having trouble psyching yourself up for a sunrise jog? Do what I did—tell yourself that you’ll still be so fast asleep that you won’t even remember—much less mind!  

Be active while watching TV.

Involve the whole family. Take group walks before or after dinner. Play catch. Ride your bikes.

Get your dog into the act. Take daily walks with Fido or Fluffy.

Instead, teach teens which foods should be eaten in moderation and which make up a regular part of a healthy diet.

When there's no junk available, both kids and grownups make healthier choices.

Tips for Healthy Eating for Teens

Always eat breakfast.

include some complex carbohydrates and a piece of fruit or fruit juice.

load it up with fruit, veggies, complex carbs and lean protein.

Make sure there are plenty of healthy snacks in the house for after-school munchies.

research has shown that teens who eat with their families tend to have healthier diets when they're older.

girls who have regular family meals have less incidence of eating disorders.

make supper healthy dinners as well.

Eat moderate portions yourself, as well, to set the example.

Teens tend to gulp down their meals quickly. This may cause them to overeat, because feeling full takes a few minutes.

Chewing slowly helps improve satiation, causes you to eat fewer calories, and improves nutrient absorption.

Offer a varied diet with plenty of fresh fruits and vegetables.

same foods repeatedly can lead to nutritional deficiency.

Minimize processed foods that come in cans, boxes, bags, jars, and packages. These foods tend to be high in preservatives, sugar, and artificial ingredients.

Doing your grocery when your stomach is empty would definitely tempt you to buy anything that catches your fancy.

It is best to do your grocery shopping after you have eaten your breakfast in the morning or your dinner in the evening.

Choose Canned or Bottled Products Carefully

do not buy those that are packed with oil.

Do not buy products that are labeled “hydrogenated”

This is one way to make sure that you only end up with healthy food choices.

avoid products with high fructose or glucose content

This is why it is very important that you first check product labels before you buy anything.

Buy Organic Meat and Poultry

it is better to buy them locally.

additional bonus you get from making healthy food choices.

Make Wise Grocery Product Choices

opt for low sodium prepackaged foods.

Making these simple healthy food choices will ensure that you will avoid various illnesses like hypertension or cardiac problems.

opt for food alternatives like broccoli.

When buying breads and cereals, you should opt for whole grain foods.

You need to make sure that every food that gets into your grocery basket is healthy for you

carry with him throughout his life.

Step 2

write down her plan for meals and snacks

plan a day's worth of food that fits within a healthy diet by helping her write down what she will eat and when she will eat it.

eat often enough to keep her energy up

Step 3

Discuss eating fast food

how to make healthier choices at fast food places by showing him how to look up the nutrition information for the items he usually chooses.

Step 4

Pack your lunch together.

to show her what makes up a healthy lunch that fits into a diet plan

Variety is important

Emphasize the importance of including fruits, vegetables, whole grains, low-fat dairy products and lean sources of protein.

Step 5

Enjoy family meals together. This can be dinner or breakfast

will begin to understand what goes into cooking a healthy meal.

Breakfast is an important meal for everyone, especially teens.

keep their brain sharp and focused through lunch time.

scrambled egg on a whole wheat bagel for the next day.

items such as oatmeal, skim milk and fruit for one day

lunch option may be a lean ham and low-fat cheese Panini, half a cup of grapes and a yogurt.

Dinner could be a vegetarian lasagna, garlic bread and Italian salad

Consideration

Avoid having a lot of pre-made or processed snacks and foods in the cupboards.

make meals in advance such as casseroles, trail mix, granola and snacks that are free from preservatives and excess sugars and salt.

Benefits

Utilize leftovers whenever possible to turn into other meals.

Young Women's Health suggests that a teen should always have balance in her diet including eating nutrient rich food at regular times and staying away from high fat and fast food meals.