Teenagers require a wide range of healthy foods from 5 food groups. Just how much food teenagers require relies upon body measurement and task degrees.
Teenagers aged 12-13 years need to aim for 2 offers of fruit; 5-5 1/2 serves of vegies; 3 1/2 deals of milk; 5-6 offers of grains; and 2 1/2 offers of lean meats, eggs, nuts, seeds or vegetables.
Teenagers call for lots of water– one of the most economical, healthiest, and most thirst-quenching beverages. They need added water on warm or damp days, or if they sweat a great deal. Prevent soft drinks, fruit juices, flavored milk or water, showing off tasks drinks, energy drinks, tea, and coffee. Youngsters under 18 shouldn’t consume alcohol.
Food Teams: Everyday offers of Fruit, Vegetables and Grains
Fruit: 1 offer = 1 tool apple, banana, orange, or pear; or 2 little plums, kiwi fruits, or apricots; or 1 cup diced or container fruit (no sugarcoated). Deal 2 serves a day.
Veggies: 1 offer = 1/2 a tool potato (or pleasurable potato or corn); or 1/2 mug prepared veggies (like broccoli, spinach, carrots, pumpkin); or 1 mug green leafy or raw salad vegies; or 1/2 cup ready, dried out or canned beans, beans or lentils. Offer 5-5 1/2 offers a day.
Grain and grains: 1 serve = 1 piece of bread; or 1/2 mug prepared rice, pasta, noodles, quinoa, or polenta; or 1/2 mug porridge; or 2/3 cup wheat grain flakes; or 1/4 mug muesli; or 1 crumpet or tiny English muffin. Wholegrain is the finest. Offer 5-6 serves a day.
Food groups: day-to-day offers of milk, healthy and balanced protein and healthy fats
Milk products: 1 offer = 1 mug (250 ml) pasteurized cow’s milk; or 1 cup milk choice like soy or rice milk with at the very least 100 mg of consisted of calcium per 100 ml; or 2 slices cheese; or 3/4 cup (200 gm) yogurt; or 1/2 mug ricotta cheese. Pick primarily reduced-fat milk. Bargain 3 1/2 offers a day.
Meat, fish, hen, eggs, nuts, seeds, legumes: 1 serve = 65 gm prepared lean beef, lamb, veal or pork (once a week max. 455 gm); 80 gm prepared lean poultry or turkey; or 100 gm ready fish fillet; or 170 gm ready tofu; or 2 huge eggs; or 1 cup prepared lentils, chickpeas or canned beans; or 30 gm (1 1/2 tbsps) peanuts, almonds, sunflower seeds or sesame seeds. Deal 2 1/2 uses a day.
Avoid foods like cakes, biscuits, lollies, chips, refined meats, and fried or takeaway foods. They’re high in saturated fat, sugar, and salt.