Which nutritious things should a 13 year old girl be eating for all 3 meals?

Think color!: For the best diet, you want to consume a variety of colored foods. Browns for your grains so you are eating whole grains. Then all the different fruits and veggies - reds, yellows, greens, blues. The more natural color you can put on your plate, the better. These colors signal many of the healthy nutrients we don't get enough of in our diet. Berries, greens, apples, peaches, squash, melon - color.