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The following example meal plan has been designed for 'typical' adolescents. Portion sizes may need to be varied between sexes, as boys generally require more than girls, and if you're into sports or heavy physical activities, then you'll need to eat more.
CD-ROM Eating Well for 12-18 Year Olds. This CD-ROM contains a selection of full-colour photos of breakfasts, meals, snacks and desserts for 12-18 year olds, with suggested portion sizes and recipes. It also contains a PDF of this book.
available for breakfast, lunch, dinner, and healthy snacks will give teens the security they need to eat appropriately timed meals throughout the day. Follow the MyPlate Model.
Low-fat or fat-free milk or dairy foods, like low-fat yogurt and cheese. Poultry, fish, lean meats, beans, tofu, and nuts. Check out the Healthy eating food guide at the end of this booklet for ideas on what and how much you should eat from each food group.
Breakfast is essential every day as it gives teenagers an energy boost to cope with busy mornings at school or college. Choosing the healthy option in the school canteen or taking a packed lunch to college and then having a balanced family meal is suggested to meet the healthy eating guidelines.
l Eat foods rich in nutrients and that have fewer calories. One idea: Choose low-fat milk instead of soda, or oatmeal instead of a pastry. l Eat foods from all food groups for a balanced diet. Mark how much food you ate and drank for meals and snacks yesterday. Write the total for each food group at the bottom of each column. 4 _____ MY TOTAL
17 Ιουλ 2024 · Teenagers need a wide variety of healthy foods from the 5 food groups. 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.
