can i have some strict diet plan for teenagers???

I'd recommend you look on Scooby's main website for starting up your own diet plan or at least put in a search on the forums for how to calculate what you should be eating.

There is a wealth of information on both areas of the site

awesome!! what martial art(s) do you practice? i have picked up judo and wing chun these last 3 months, i do em in the week end (even tho i suck at em)

          i can say be sure to consume complex carbs for energy (brown rice, beans,oatmeal, fruits, etc.) so try to avoid flour and sugar, and eat lots of healthy fats (eggs, avocados, nuts, coconut oil, etc.)look at the nutritional label and stay away from trans fats you need to take a look at scooby's calorie calculator and see how many calories you need!! (boy was i eating wrong before i stumbled upon that calculator)

canola oil does have some good fats but you want to rarely eat all vegetable oils except coconut oil and extra virgin olive oil, try to convince your mom to use coconut oil or plain butter for cooking, if she refuses just eat her meals anyway. its important to eat food for energy

never cook with an unsaturated fat. Mono and Polly unsaturated fats do not stay stable when heated and produce free radicals, so the best cooking fats are Coconut oil and Butter as saturated fats stay stable when heated.