During the teenage years

Most teenagers get enough protein in their diet but poor eating habits, constantly snacking rather than eating meals and skipping meals becomes more common during these years. It’s also a time when teenagers may start to experiment more such as trying a vegetarian or vegan diet, eliminating food groups such as meat or dairy, or monitoring what they eat more closely in an effort to control weight. All these factors can mean lower intakes of protein (together with most vitamins and minerals). Fish is an especially great choice for teenagers, as it comes not just with a hit of protein, but oily varieties also provide omega-3 for maintaining a healthy brain6 and vitamin D, which is essential for the normal growth and development of bone up to the age of 1818. Try tuna sandwiches, mackerel fajitas, prawn-topped pizza and homemade fish goujons with wedges.

6 EFSA Journal 2011; 9 (4): 2078. doi: 10.2903/j.efsa.2011.2078

18 EFSA Journal (2008) 827:1-10. https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2008.827