TEENAGE NUTRITION GUIDE Nutrition A teenagers nutrition is

Nutrition �A teenagers nutrition is very important. You need to make sure that you

Diets �No more than 30% of your diet should come from fat �Saturated fats

Dairy �Dairy products gives you proteins in your diet �You should have 2 –

Meats �Meats provide protein, vitamins and minerals �Foods in this group would include meats,

Veggies �Veggies provide minerals and vitamins �Your need to have 2 – 4 servings

Fruits �Fruits provide vitamin A and C and potassium �They are very low in

Grains �Foods from the grain group include, bread, cereal, rice and pastas �This group

Calcium and iron requirements �Teens require 1200 – 1500 mg of calcium every day

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TEENAGE NUTRITION GUIDE

Nutrition �A teenagers nutrition is very important. You need to make sure that you balance your diet so that when you get older you will have a healthy body and strong bones, which will help you prevent getting diseases like osteoporosis and cancer. �You should eat a variety of foods �Balance your food with you physical activities �You need lots of grains, fruits and veggies �Choose a diet with low fat and low cholesterol �You need enough calcium and iron so choose your diet wisely

Diets �No more than 30% of your diet should come from fat �Saturated fats are the worst for you �Polyunsaturated fats are the best for you �Use lean meats and low fat dairy products �Limit food that contains high sugar counts

Dairy �Dairy products gives you proteins in your diet �You should have 2 – 3 servings of dairy products a day �You should choose skim milk over non fat yogurt �Avoid ice cream and cheese

Meats �Meats provide protein, vitamins and minerals �Foods in this group would include meats, fish, beans, eggs and nuts �You should have 2 – 3 servings of this group each day �A hamburger would satisfy a 2 – 3 serving portion �Eggs and nuts are high in fat so you should limit your intake of these

Veggies �Veggies provide minerals and vitamins �Your need to have 2 – 4 servings a day �The dark leafy veggies are the best for you �Don’t add a lot of fat to your veggies (salt butter)

Fruits �Fruits provide vitamin A and C and potassium �They are very low in fat �Fresh fruits are better than canned fruits or dried fruits �You should not limit your intake of fruits �Citrus fruits are high in vitamin C

Grains �Foods from the grain group include, bread, cereal, rice and pastas �This group has complex carbohydrates �You need 6 – 11 serving everyday �Choose stuff with extra fiber �Avoid using spreads like jam and butter

Calcium and iron requirements �Teens require 1200 – 1500 mg of calcium every day �The best sources of calcium are in, milk, white beans and broccoli �The average teen needs 12 (male) – 15 (female) mgs of iron every day