What is a good, balanced diet for a 13 year old?

Variety of foods: Eating proteins, fats, and carbs in a balanced amount. Eating less dairy, more fresh foods including fruits and vegetables, more organic, less gm (genetically modified) and 1/2 weight in pounds in ounces of water per day is a good start. If you need detailed help, consulting with a nutritionist can be very beneficial.

2300 calories a day: Include 1/4 as protein, 1/4 as carbohydrates, 1/4 as fruits, and 1/4 of the plate as vegetables. Eat. from each of the food groups, include whole grains, legumes, beans, chicken, meat, fish, dairy, eggs, etc. Try to stay away from fried foods, fatty foods, Try to avoid sugar drinks, and highly processed foods as they are lower in nutrients than fresh fruits and vegetables