Take Charge of Your Health: A Guide for Teenagers | NIDDK - Nutrition for teens Like 59.59% | 624 votes Views: 656 919 Download Fruits and vegetables every day. 1, milligrams (mg) of calcium daily. Categories: Tiny teen Comments: Add Comment Cancel By Kagat - 21:45 Protein to build muscles and organs. By Dotaur - 14:06 Whole grains for energy. By Kazigor - 03:28 Iron-rich foods. By Mezihn - 17:53 The densest sources of protein include teenage favorites such as: A teenager who indulges in a fat-heavy diet is going to put on weight, even.