breads starches most teens need 5 to 10 servings per day one serving is the amount listed below 1 bagel or muffin 2 1 bagel or muffin 2 slices bread 1 2 cup cooked cereal pasta potatoes or rice 1 ounce or 3 4 cup dry cereal fruits most teens need 2 to 3 servings per day one serving is . Safe dieting for teens by linda ojeda is a remarkably straightforward non judgemental and factual look at helping teens develop healthy eating habits the book offers some really good suggestions about dieting including when not to diet how to get help for eating disorders and the importance of activity. These include eating breakfast teenagers who eat breakfast compared with those who skip it get more essential nutrients and have having family meals more frequent family meals at home are associated with a better diet with fruits and vegetables planning and cooking together shopping . Dieting is a good thing right sometimes it is when done right but often teens diet for the wrong reasons or diet too much everyone needs enough calories to sustain the calories that are burned through the day and dieting too much can be dangerous