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20 Ιουν 2022 · A healthy diet that consists of regular meals and snacks made up of nutrient-dense foods helps supply teens with the nutrients they need for optimal health.
A healthy and balanced diet should include: At least 5 portions of a variety of fruit and vegetables every day. Meals based on starchy foods such as potatoes, bread, pasta and rice. Choose wholegrain varieties when possible. Some milk and dairy products or alternatives. Choose semi or semi-skimmed milk where you can.
Discuss the following healthy eating recommendations with your adolescent to ensure he or she is following a healthy eating plan: Eat 3 meals a day, with healthy snacks. Increase fiber in the diet and decrease the use of salt. Drink water. Try to avoid drinks that are high in sugar.
Vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables. Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed.
Make sure each meal includes at least one portion of fruit or vegetables (they contain lots of vitamins and minerals) and plenty of starchy foods such as wholewheat pasta, wholemeal bread, or potatoes with their skins.
17 Ιουλ 2024 · How much food teenagers need depends on body size and activity levels. Teenagers aged 14-18 years should aim for 2 serves of fruit; 5-5½ serves of vegies; 3½ serves of dairy; 7 serves of grains; and 2½ serves of lean meats, eggs, nuts, seeds or legumes.
Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options that are full of nutrients and limited in added sugars, saturated fat, and sodium.
