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Others, such as animal fats, are solid and should be avoided. Surgical Services. The two main nutrients of concern for teenagers are calcium and iron. These protein-rich foods also have other vitamins and minerals like iron and omega-3 fatty acids, which are particularly important during adolescence. Fat: the facts Salt: the facts Sugar: the facts Top sources of added sugar What does calories look like? Helps protect the body from harm. As a teenager, your body is going through many physical changes — changes that need to be supported by a healthy, balanced diet. Talk to your child about the benefits of healthy eating. Some healthy choices are fresh fruit and veggies, yogurt, granola bars, cheese, pretzels, and popcorn.