A diet for teens

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  examples are citrus fruits and juices, tomatoes, potatoes, and green peppers. Your teenager also needs one serving per day of a high vitamin a food. This includes spinach, winter squash, carrots, or sweet potatoes. Choose lean meats, fish, and poultry foods for your teenager. Regular exercise can help teens feel healthier and better about themselves. Aim to eat more fruits and veggies, whole grains, and drink water instead of sugary drinks like sports drinks or sodas.   teens tend to eat foods high in added sugars, such as candy, cookies, sugary cereals, and other sweetened processed foods. Sample healthy diet for teenagers menu day 1 breakfast 1 cup of cottage cheese with berries, 1 hard-boiled egg, 1 cup of low fat milk or tea. Most teenage girls need between 1,600 and 2,400 calories per day and most teenage guys need between 1,800 and 3,200 calories per day, according to mayoclinic. If youre an athlete, for example, you will need to take in a higher amount of calories or else you risk performing poorly at your sport, according to girlshealth. Sweet desserts, including cake, cookies and pastries, are the no. 1 source of calories in an adolescents diet, according to the 2010 dietary guidelines for americans. But growing teens between the ages of 14 and 16 need to eat a more balanced diet so they get the nutrients they need for good health. Teens require the calcium equivalent of about four 8-ounce glasses of milk daily. Fruits and vegetables are an excellent source of vitamins and minerals needed by a growing teen body. So it is advisable to consume five servings of fruits and vegetables every day. These can be easily taken in the form of baked or steamed veggies, fruit juices and smoothies. You can also try fresh, frozen or dried fruits as optional snacks. A diet high in sugar and fat can promote weight gain and poor health later in life, particularly once the teenagers metabolism slows down. A diet high in sugar can also increase a teenagers risk of developing heart disease later in life, the american heart association explains, as it can cause teenagers to develop poor cholesterol levels that.

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