Ever heard the expression, “you are what you eat”? Think of food as fuel for your body. Are you going to feel better and have more energy if you eat well? For sure!  The foods you choose impact how healthy you are, and how good you feel.   Remember: healthy food doesn’t have to be boring food, and yes, you can have junk food once in awhile. It’s all about moderation.

What about breakfast?  Eating breakfast is one of the most important meals of the day!  It helps with your performance at school, keeps your energy level up, and helps you maintain a healthy body weight!  Skipping out on breakfast may actually lead to weight gain as you’re more likely to overeat at your next meal.  Sometime teens skip breakfast as they have “no time” to make breakfast in the morning.  Some quick and easy breakfast ideas would be:

  • Whole wheat toast with peanut butter and a glass of milk
  • Yogurt with granola and a piece of fruit
  • Cereal with milk and a piece of fruit

All 4 food groups are important for teens, but the milk and alternatives group really helps with getting enough calcium. Calcium is necessary for building strong bones and teeth, and helps the heart, nerves and muscles to work properly.  Teens aged 14-18 need 3-4 servings of milk products each day.  One serving is equal to 250 mL of milk or soy beverage, 175 g of yogurt (2 small individual 100g-yogurt cups), or 50 g of cheese (about the size of two fingers).  Fruits and vegetables are important for getting all of those vitamins and minerals that your body needs to run properly.  Grains are a great way to get energy, but be sure to make half of your grain servings whole grain each day!  Meat and alternatives are your building blocks for cell development and are an excellent source of iron!

Canada’s Food Guide is the most reliable source of information on what we should eat, and how much. Check out the official food guide for more info:

Some teens are concerned about their weight, whether they think they weigh too much, or whether they worry that they don’t weigh enough. To make sure you are as healthy as possible when it comes to your weight, and more importantly your healthy food intake, talk to a healthcare professional (doctor or nurse) about seeing a dietitian in your community.

In Canada, registered dietitians are experts when it comes to nutrition, food, and weight. Want to talk to a registered dietitian in Manitoba? It’s free! You can call 1 877 830 2892. Check out this link for more info:  You can also check out Dietitians of Canada for more reliable nutrition information at