Healthy Eating: Nutrition Tips for Teens and Young Adults

Good nutrition matters for everyone. But it can play an even bigger role if you are going through treatment or recovering from a serious illness. Healthy eating can help you feel better, keep your energy up, and support a healthy weight.

But illness and treatment can make it tough to eat well. Your appetite may change. You may feel too tired. Food might taste different. Mouth sores can make eating painful.

Fuel your body

Food gives your body the fuel it needs to function, heal, grow, and stay strong. Calories are the amount of energy in what you eat or drink. Know how many calories you need to eat each day. This will depend on your age, sex, weight, height, and physical activity level.

Choose nutrient-rich foods

Nutrients are the parts of food that your body needs to work properly. They include:

• Protein
• Carbohydrates
• Fats
• Vitamins
• Minerals

Some foods have many calories but few nutrients. They are often called “empty calories.” Choosing foods that are high in key nutrients can help you stay strong during and after treatment.

A few easy tips:

• Read food labels for calories and nutrients to help you make healthy choices.
• Limit sweetened drinks and sugary snacks.
• Plan meals and snacks ahead of time.
• Fill half your plate with fruits and vegetables.
• Add fruit to cereal or yogurt, mix extra vegetables into soups and pasta, and top pizzas with lean protein and vegetables.
• Keep healthy snacks visible and ready-to-go.
• Choose whole foods that are less processed and have fewer additives.

Eat a variety of colorful foods 

A good way to build a healthy plate is to include a mix of colorful fruits and vegetables. The natural compounds that give fruits and vegetables their bright colors can help protect your body. 

You might try: 

• Blue and purple: Blueberries, grapes, and eggplant 
• Green: Spinach, cabbage, kiwi, pears, and cucumber 
• Orange and yellow: Mangoes, peaches, squash, yams, and carrots 
• Red and pink: Strawberries, apples, guava, tomatoes, and red bell peppers 
• White: Bananas, potatoes, jicama, and cauliflower 

For more ideas, check out Eat More Color from the American Heart Association. 

Get more fiber 

Fiber is important for digestion, heart health, and controlling blood sugar. Eating more fiber can also help you feel full longer. Good sources of fiber include fruits, vegetables, beans, and whole grains.  

Drink plenty of water 

Drinking water and other fluids is important for your body to work properly. Staying hydrated helps regulate body temperature, control blood pressure, maintain energy, support digestion, and remove waste from your body. Aim for about 6 to 8 glasses of water each day to stay hydrated. 

Tips for drinking more water: 

• Keep a water bottle with you at all times. 
• Use an app or other reminder and track your intake.    
• Drink before you are thirsty. 
• Eat water-rich fruits and vegetables. 

Talk to a health provider before taking supplements

Taking vitamins or other supplements may sound like a good idea. But some nutrition supplements can affect how your medicines work. Taking too much of certain vitamins or minerals can cause problems. Some supplements might even be harmful.

It is best to get your nutrients from food when you can. If you are thinking about taking supplements, check with a health care provider or a dietitian first.

Make safe food choices

If your immune system is weak, you are more likely to get sick from bacteria in some foods. Foods most likely to have harmful germs include:

• Unwashed fresh fruits and vegetables
• Raw or undercooked meat and eggs
• Unpasteurized milk and cheese

Be sure you handle, store, and prepare food safely:

• Wash your hands before you eat and whenever you handle foods.
• Wash fresh fruits and vegetables well.
• Cook meat and eggs to a safe internal temperature.
• Do not drink raw milk or products made from raw milk.
• Be careful about cross-contamination when preparing foods.
• Store foods properly.

Learn more about food safety.

Get support from a dietitian

If you need help with a nutrition plan, talk with a dietitian. A dietitian is a health professional with special training in diet and nutrition. Dietitians provide nutrition care and advice on healthy eating habits to support health and aid in healing and recovery. 

If you do not already have a dietitian, talk to your care team about a referral to a registered dietitian (RD) or registered dietitian nutritionist (RDN). You can also find a dietitian using the Find a Nutrition Expert tool at EatRight.org.

Find more information

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