Whats a good nutrition plan for a teenage girl?

I'm a small 16 year old girl, a little over 5'3 and weigh some where between 100 to 110 lbs. im not at all concerned with weight i naturally have a fast metabolism. But i just eat what i want when i want and as much as i want (a lot). I want to get proper nutrition, and when i metabolism slows down i want to already be in the habit of regulating my diet so i dont get fat and diabeticy. I remember finding a daily dietary plan for pregnant women for my cousin like blank servings of protean, blank servings of carbs and it gave examples of what a serving could be like blank oz of yogurt or 20 nuts. is there anything like that for small, teenaged non-pregnant girls? i googled it but all i found was stupid weight loss and diet crap. also how much should i exercise a day? how much water should i drink a day?