It is very important to understand the importance of Macro nutrients in a teen's diet. Protiens, Carbyhydrtes, and Fats are all essential to a good diet.
Protiens:
Proteins help to build muscle in the body. They are composed of amino acids. It is recommended that the average teen intakes about 46-52 grams of protein per day. One of the most common, obvious sources of protein is meat. However, there are also foods which are rich in protien such as: soy beans and soy products, various nuts, beans, dairy products (milk, yogurt primarily), and vegtables such as broccoli.
Carbohydrates:
Commonly abreviated as "carb", this macro nutrient is composed of sugar and used by the body as energy storage. Thus, athletes often "carb load" before a big competition. An average teenager doesn't need to do this, but carbs are still a vital part of their diet. Generally, teens with average activity level should be taking in ~250 grams of carbohydrates per day. An average teen Some sources of carbohydrates are foods such as pastas, breads, and potatoes.
Fats:
When most people hear the word fat, they think of McDonalds and bad fatty foods. However, there are two types of fat. There is indeed the McDonalds, bad type of fat, but there are also good types of fat called essential fatty acids. These types of fat are good to have in your diet and essential for life. Fat is mainly used for long term energy storage by the body, and it's composed of fatty acids. Some examples of foods with good fat in them are: oils, nuts, and dairy (eggs in particular).
http://www.vitalhealthzone.com
http://www.mealsmatter.org/articles-and-resources/healthy-living-articles/teen-nutrition.aspx
http://kidshealth.org/teen/food_fitness
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