Adolescent Nutrition

Nutrition

The amount of food you need to eat every day depends on your age, sex, size, and activity level. To figure out your daily calorie needs, look for a calorie calculator online or talk with your health care provider.

Balanced diet

Eat a balanced diet. Try to include:

  • Fruits. Aim for 1½–2 cups a day. Examples of 1 cup of fruit include 1 large banana, 1 small apple, 8 large strawberries, or 1 large orange. Try to eat fresh or frozen fruits, and avoid fruits that have added sugars.
  • Vegetables. Aim for 2½–3 cups a day. Examples of 1 cup of vegetables include 2 medium carrots, 1 large tomato, or 2 stalks of celery. Try to eat vegetables with a variety of colors.
  • Low-fat dairy. Aim for 3 cups a day. Examples of 1 cup of dairy include 8 oz (230 mL) of milk, 8 oz (230 g) of yogurt, or 1½ oz (44 g) of natural cheese. Getting enough calcium and vitamin D is important for growth and healthy bones. Include fat-free or low-fat milk, cheese, and yogurt in your diet. If you are unable to tolerate dairy (lactose intolerant) or you choose not to consume dairy, you may include fortified soy beverages (soy milk).
  • Whole grains. Of the grain foods that you eat each day (such as pasta, rice, and tortillas), aim to include 6–8 “ounce-equivalents” of whole-grain options. Examples of 1 ounce-equivalent of whole grains include 1 cup of whole-wheat cereal, ½ cup of brown rice, or 1 slice of whole-wheat bread.
  • Lean proteins. Aim for 5–6½ “ounce-equivalents” a day. Eat a variety of protein foods including lean meats, seafood, poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.
    • A cut of meat or fish that is the size of a deck of cards is about 3–4 ounce-equivalents.
    • Foods that provide 1 ounce-equivalent of protein include 1 egg, ½ cup of nuts or seeds, or 1 tablespoon (16 g) of peanut butter.

Tips for healthy snacking

  • A snack should not be the size of a full meal. Eat snacks that have 200 calories or less. Examples include:
    • ½ whole-wheat pita with ¼ cup hummus.
    • 2 or 3 slices of deli turkey wrapped around one cheese stick.
    • ½ apple with 1 tablespoon of peanut butter.
    • 10 baked chips with salsa.
  • Keep cut-up fruits and vegetables available at home and at school so they are easy to eat.
  • Pack healthy snacks the night before or when you pack your lunch.
  • Avoid pre-packaged foods. These tend to be higher in fat, sugar, and salt (sodium).
  • Get involved with shopping, or ask the main food shopper in your family to get healthy snacks that you like.
  • Avoid chips, candy, cake, and soft drinks.

Foods to avoid

  • Fried or heavily processed foods, such as hot dogs and microwaveable dinners.
  • Drinks that contain a lot of sugar, such as sports drinks, sodas, and juice.
  • Foods that contain a lot of fat, salt (sodium), or sugar.

General instructions

  • Make time for regular exercise. Try to be active for 60 minutes every day.
  • Drink plenty of water, especially while you are playing sports or exercising.
  • Do notskip meals, especially breakfast.
  • Avoid overeating. Eat when you are hungry, and stop eating when you are full.
  • Do nothesitate to try new foods.
  • Help with meal prep and learn how to prepare meals.
  • Avoid fad diets. These may affect your mood and growth.
  • If you are worried about your body image, talk with your parents, your health care provider, or another trusted adult like a coach or counselor. You may be at risk for developing an eating disorder. Eating disorders can lead to serious medical problems.
  • Food allergies may cause you to have a reaction (such as a rash, diarrhea, or vomiting) after eating or drinking. Talk with your health care provider if you have concerns about food allergies.

Summary

  • Eat a balanced diet. Include whole grains, fruits, vegetables, proteins, and low-fat dairy.
  • Choose healthy snacks that are 200 calories or less.
  • Drink plenty of water.
  • Be active for 60 minutes or more every day.
15585

Sign up to receive the trending updates and tons of Health Tips

Join SeekhealthZ and never miss the latest health information

15856