Smart Choices for Teens

Make a few simple changes or swaps to the foods and meals you usually like to eat to make your diet a little healthier without missing out. You’ll be amazed at the differences you can make to your energy, fat, sugar and salt intake.

Breakfasts

Fry up: fried streaky bacon, fried sausage, fried egg, fried bread and fried mushrooms.
Grill up: grilled lean bacon (rind removed), grilled fat-reduced sausage (salt reduced), poached egg, wholemeal (or white wholegrain) toast with spread, grilled mushrooms.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
506 19.9 37.3 7.6 24.4 1.3 2.3
259 17.4 13.8 4.0 17.4 3.3 2.1

Bacon s/w: 2 white bread with butter, 3 fried rashers streaky bacon and ketchup.
Healthy BLT: baguette with spread, 3 grilled turkey rashers, sliced tomato and lettuce.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
519 20.9 33.6 16.1 36.2 1.4 4.4
386 23.8 12.0 2.4 48.8 2.5 2.7

Scrambled egg: 2 eggs with butter, whole milk and pinch of salt on a toasted white English muffin with butter.
Low fat eggs: 2 eggs, with 1 tsp. spread, splash of s/s milk, chives or pepper on a toasted wholemeal English muffin with spread.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
543 18.8 40.9 21.4 26.4 1.1 1.5
378 19.4 22.0 5.1 27.1 3.3 1.2

Cereal and toast: bowl of cornflakes, whole milk and sugar with 2 slices of white toast and butter.
Muesli and toast: bowl of unsweetened muesli, semi-skimmed milk, with a slice of wholegrain toast and spread and a glass of orange juice.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
586 14.3 25.6 15.7 78.9 1.5 2.0
373 15.2 8.4 1.7 62.8 4.8 0.9

Grab and go: sugary cereal bar and a sugary drink.
Healthy and go: bottle of fruit smoothie and a banana.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
225 2.4 5.4 1.7 44.5 – 18g added sugar 1.1 0
171 1.4 0.5 0.1 43.0 – 0g added sugar 1.1 0

Coffee shop: doughnut and cappuccino.
Healthier: skinny latte and fruit scone.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
288 5.3 14.0 5.0 37.4 0 0.4
169 4.7 4.7 1.4 28.8 1.0 0.4

Marmite on toast: 2 slices white toast with butter and Marmite.
Marmite bagel: toasted multigrain bagel with low fat soft cheese and a smear of Marmite
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
298 6.6 17.5 10.6 30.6 1.2 1.5
248 11.8 3.0 1.0 47.0 3.9 1.5

American pancakes: 2 pancakes with Maple syrup and a dollop of whipped cream.
Crumpets: 2 toasted crumpets with spread, a drizzle of honey and sliced banana.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
625 7.1 34.2 17.7 75.9 0.9 0.1
356 6.6 7.3 1.3 70.3 0.9 0.5

Quick cereal: bowl of sugary cereal with milk.
Quick and healthier: instant oats with semi-skimmed milk.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
246 8.2 8.0 5.0 37.4
13.2g added sugars
0.2 0.7
180 10.5 3.0 0.7 29.6
2.5g added sugars
2.2 .02

Croissant: 1 warmed croissant.
Scotch pancakes: 2 warmed Scotch pancakes.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
223 5.0 11.8 5.9 26.0 0.9 0.6
168 3.5 6.0 .04 26.6 1.0 0.6

Lunches

Baked potato: baked potato with butter and 3 tbsp. grated Cheddar.
Healthier potato: baked potato with small can of baked beans (no salt or sugar) and 1 tbsp. grated half fat Cheddar.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
543 18.5 28.4 17.6 57.2 4.9 1.2
389 20.8 4.3 2.1 74.3 10.0 1.2

Tuna mayo s/w: 2 white bread with butter, 3 tbsp. tuna (canned in brine) mixed with mayonnaise.
Tuna crunch: 2 slices wholegrain bread with spread, 2 tbsp. tuna (canned in water) mixed with 1 tbsp. reduced fat coleslaw with chopped pepper and spring onion.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
530 18.2 36.7 13.6 33.6 1.4 1.7
283 18.0 9.4 1.7 33.8 4.5 1.1

Cornish pastie: 1 large Cornish pastie.
Beef wrap: 1 tortilla wrap, spread with a little mustard, 3 or 4 strips of lean roast beef, mixed leaves and slices of onion.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
694 17.2 42.4 15.3 65.0 2.3 2.6
297 20.8 7.4 1.6 36.7 2.4 1.0

Lunchbox chicken: 2 chicken drumsticks.
Chicken salad: Tub of cooked chicken pieces with lettuce, cherry tomatoes, cucumber, spring onions and pepper.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
185 25.8 9.1 2.5 0 0 0.3
171 13.0 1.0 0.2 25.0 3.5 0.1

Cheese ham s/w: 2 slices white bread with butter, 3 slices of Cheddar and 3 slices of ham.
Healthier: 2 slices of wholegrain bread with spread, 2 tbsp. grated half fat Cheddar and 3 slices of reduced salt ham.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
466 19.5 29.2 17.5 33.7 1.4 2.7
351 22.7 16.1 5.2 30.8 3.6 1.8

Cheese on toast: 2 slices white toast with 6 slices of hard cheese (e.g. Red Leicester).
Panini melt: 1 panini filled with 3 thick slices of Mozzarella and sundried tomatoes.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
518 28.1 37.5 19.7 30.4 1.2 2.3
334 16.2 11.5 6.0 44.2 2.7 1.4

Cupa soup: Instant soup with a buttered white roll.
Chunky soup: Half a carton of fresh vegetable soup with 3 or 4 tbsp. cooked pasta added.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
358 7.0 15.9 8.6 50.1 1.2 4.0
335 12.5 5.9 0.5 54.7 5.0 1.4

Lazy vegetarian’s s/w: 2 slices white bread with butter and chocolate spread.
Healthy vegetarian’s s/w: large wholemeal pitta stuffed with hummus, grated carrot and green pepper.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
375 6.6 20.2 7.5 44.7 1.4 1.0
368 14.1 7.0 0.1 66.4 8.4 1.2

Classic bagel: plain bagel with cream cheese and smoked salmon.
Healthy bagel: plain bagel with low fat soft cheese mixed with half a small can of pink salmon and cucumber.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
348 16.2 12.3 6.2 46.2 1.9 2.7
294 18.3 5.1 1.4 47.5 2.1 1.6

Pesto pasta: tub of cooked pasta mixed with pesto sauce, mixed leaves and grated Parmesan.
Pasta salad: tub of cooked pasta mixed with spicy bean salsa, mixed leaves, cherry tomatoes, cucumber and spring onions.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
683 29.4 42.3 12.2 49.3 2.8 1.2
294 18.4 8.6 2.0 40.6 6.0 1.2

Dinners

Fish fingers: 2 fried fish fingers, homemade chips and baked beans.
Fish supper: oven baked fish in light breadcrumb coat, 5% fat oven chips and baked beans (no sugar or salt).
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
759 24.3 34.9 5.1 92.8 9.8 2.9
528 21.0 14.9 4.7 59.2 7.6 1.6

Chinese prawns: sweet and sour prawn balls with fried noodles.
Prawn stir-fry: Tiger prawns stir-fried with vegetables and a little sweet chilli sauce with boiled noodles.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
633 22.3 47.3 21.5 31.7 4.4 3.6
276 24.9 4.7 0.7 35.6 4.6 0.5

Chicken curry: chicken tikka masala with fried rice.
Healthier curry: chicken and vegetable curry in a light spicy tomato based sauce with boiled rice.

Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
793 37.2 36.7 10.1 83.6 5.2 3.3
415 28.4 7.3 2.1 77.9 6.6 1.8

Spaghetti: carbonara spaghetti with a ham and cheese sauce.
Healthier: spaghetti neopolitana (tomato and basil sauce) or spaghetti bolognaise (lean minced beef with a tomato and onion sauce).
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
702 30.1 24.9 13.8 95.4 5.1 1.5
537 18.4 5.6 6.8 109.4 5.5 1.5

Roast lamb: 3 slices of roast lamb, gravy, cauliflower cheese, 6 small roast potatoes and carrot and broccoli (boiled in salted water).
Roast beef: 3 slices of lean roast beef, gravy, Yorkshire pudding, 3 large roast potatoes, low fat cauliflower cheese (use skimmed milk and half fat cheese), steamed vegetables.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
890 54.8 54.8 23.1 47.7 6.6 3.2
549 43.6 20.0 3.8 52.2 6.6 2.2

Bangers and mash: 2 fried sausages, mashed potato made with milk and butter and onion gravy.
Green bangers: 2 grilled reduced fat sausages, mashed potato made with s/s milk and a dollop of Quark and small can of mushy peas.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
389 11.7 23.3 10.1 35.3 2.4 2.4
301 17.9 6.3 2.0 46.1 4.1 1.9

Pie and peas: 1 individual double crusted steak and kidney pie with peas.
Cottage pie: 1 minced beef pie topped with mashed potato and peas.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
1038 33.3 64.5 25.4 86.5 7.8 4.1
413 19.9 17.6 7.6 46.6 7.9 2.2

Chicken Kiev: 1 oven baked chicken Kiev with 2 potato waffles and small can of sweetcorn.
Healthier: grilled chicken breast with a baked potato (and a dollop of half fat crème fraiche) and a corn on the cob (with a little spread).
Nutrition information

Fish in sauce: boil in the bag fish in parsley sauce with mashed potato (made with milk and butter) and broccoli.
Baked salmon: oven baked salmon steak with new potatoes and streamed broccoli.
Nutrition information

kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
829 38.4 40.8 13.6 82.4 5.3 3.5
560 40.8 10.8 1.9 80.4 7.5 0.4
kcal protein (g) fat (g) sats (g) carbs (g) fibre (g) salt(g)
389 30.9 14.3 5.2 36.2 6.1 1.5
333 25.9 12.2 2.4 32.4 4.5 0.2