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Fruits and vegetables
Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily. Fruits and vegetables can be fresh, frozen, canned, or dried. The following examples equal one serving size of a fruit or vegetable:
Whole grains
Whole grains contain vitamins, minerals, and other nutrients that are important for a teen's health and growth. Today, many foods such as white bread and white rice are made with refined grains, which are low in fiber and other nutrients found naturally in grains. Instead, it's best to eat a variety of whole grain foods.
Fiber
One of the best known benefits of fiber is that it reduces constipation. But did you know that fiber may also reduce the risk of coronary heart disease? The total number of fiber grams to be consumed by children can be computed by adding their age plus five. For example, a 14-year-old girl should take in about 19 grams of fiber every day.
Protein
Protein helps build and repair body tissue and is important for growth and daily energy levels. Teens need two servings of protein each day, which equals six ounces.
Calcium
Calcium is one of the most important nutrients for adolescents. If teens get enough calcium while they are young, they can strengthen their bones and reduce the risk of osteoporosis later in life.
Fats
Fat is an important nutrient that keeps your body functioning properly. However, not all fats are the same. It is important to understand which fats you should limit and which fats you can eat in moderation.
Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily. Fruits and vegetables can be fresh, frozen, canned, or dried. The following examples equal one serving size of a fruit or vegetable:
Whole grains
Whole grains contain vitamins, minerals, and other nutrients that are important for a teen's health and growth. Today, many foods such as white bread and white rice are made with refined grains, which are low in fiber and other nutrients found naturally in grains. Instead, it's best to eat a variety of whole grain foods.
Fiber
One of the best known benefits of fiber is that it reduces constipation. But did you know that fiber may also reduce the risk of coronary heart disease? The total number of fiber grams to be consumed by children can be computed by adding their age plus five. For example, a 14-year-old girl should take in about 19 grams of fiber every day.
Protein
Protein helps build and repair body tissue and is important for growth and daily energy levels. Teens need two servings of protein each day, which equals six ounces.
Calcium
Calcium is one of the most important nutrients for adolescents. If teens get enough calcium while they are young, they can strengthen their bones and reduce the risk of osteoporosis later in life.
Fats
Fat is an important nutrient that keeps your body functioning properly. However, not all fats are the same. It is important to understand which fats you should limit and which fats you can eat in moderation.
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