Bones

• Helpguide.org says teenagers need foods containing calcium for strong bones, which helps prevent fractures and osteoporosis later in life. Eating 1200 mg of calcium-rich foods, such as low-fat dairy, fulfills calcium needs for teenagers.
  
  

Energy

• For energy, teenagers should also eat iron-rich foods, including whole grains, leafy green vegetables, beans, chicken and nuts. Boston Children's Hospital Center for Young Women's Health says a healthy diet helps teenagers maintain energy all day, especially if they are involved in sports.
  
  

Menstruation

• Teenage girls need a healthy diet to regulate menstruation. Starving or excess dieting causes delayed menstruation. Consuming 15 mg of iron prevents fatigue from blood loss during menstruation.
  
  

Muscle Growth

• Healthy foods containing protein help teenagers to grow and maintain muscles. Protein-rich foods include lean red meats, fish, chicken, soy, beans and nuts.
  
  

Weight Control

• More and more young people are developing weight-related conditions like high blood pressure, high cholesterol and Type 2 Diabetes because of unhealthy eating and living. A healthy diet helps teens with weight control and decreases the onset of serious health conditions. Growing males need approximately 2,500 calories and growing females need 2,000 calories.