Grains such as oats, barley, farro, and brown rice are great sources of fiber and several B vitamins. This can include fresh whole fruits as well as canned, frozen, or dried fruits-like raisins, dried apricots, and prunes-with no added sugar.Īn apple is a tasty snack packed with nutrients your body needs. At least half of your fruit should come from whole fruit, rather than juice. Although 100% fruit juice with no added sugar can count toward that goal, try to drink no more than 1 cup a day. 3 A variety of fruits can help you get essential vitamins, minerals, and other nutrients. Teens ages 14 to 18 need about 1 1/2 to 2 1/2 cups of fruit a day. Try to have vitamin C every day, because your body can’t make this vitamin-you must get it from the foods and drinks you consume. It also helps repair your body, heal cuts, and protect you from diseases. For example, oranges and grapefruits are good sources of vitamin C, an important vitamin that helps you grow. These nutrients help your mind and body perform at their best. FruitsĪpples, bananas, berries, and other fruits are packed with vitamins, minerals, water, and fiber. The specific amount of vegetables you should eat depends on how many calories you need each day.Ī healthy eating plan includes a colorful mix of vegetables. 2 Try to eat a mix of different kinds of vegetables. Teens ages 14 to 18 should try to consume about 2 1/2 to 4 cups of vegetables each day. cauliflower, onions, green beans, and zucchini.starchy vegetables, such as white potatoes, plantains, corn, and yucca.beans-such as garbanzo, red, black, or pinto beans-as well as peas and lentils.red and orange vegetables, such as carrots, pumpkin, sweet potatoes, red chili peppers, and tomatoes.dark green vegetables, including broccoli, spinach, kale, collard greens, and bok choy. ![]() Be creative and work with whoever does the cooking at home to find healthy choices you can enjoy. Sometimes it takes a few tries to learn to like a certain vegetable, but changing how it is cooked and seasoned can help. Vegetables contribute many valuable nutrients like fiber, potassium, and vitamin A-which can help you have a healthy heart, kidneys, and eyes, and may protect you from infections. If you have a health condition that affects your food and drink choices, ask your parent, guardian, or health care professional for advice based on your needs and preferences. 1 Try to choose foods and beverages that are low in saturated fats, added sugars, and sodium-a mineral found in table salt and in many packaged or prepared foods.īelow, the advice for teens is from the Dietary Guidelines for Americans, 2020–2025. Your healthy eating plan should include a variety of foods and drinks that are high in nutrients such as vitamins, minerals, fiber, lean protein, complex carbohydrates, and healthy fats. What foods and beverages should I choose? How many calories you need each day depends on many factors, such as The calories you get from foods and drinks give you that energy. lower your risk of having weight-related health problems-now and as you get olderĮnergy is what helps you grow. ![]() Choosing healthy foods and drinks, being active, and getting enough sleep are key for your physical and mental health. ![]()
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