Tuesday, 12 November 2013

Healthy Eating for Teenagers

Healthy, active young adults can have large appetites. If you're a teenager, it's important to eat well-balanced meals, instead of too many snacks that are full of fat, sugar or salt.

Things to eat
You should eat a balanced diet that matches your energy needs. What this means is lots of fruit, vegetables and starchy food and moderate levels of foods rich in protein, milk and dairy products.

It is important that you eat the types of food the following:

milk, cheese, yoghurt, soya beans, tofu and nuts - they are good sources of calcium, that is needed for healthy bones and teeth
cereals and margarine that have vitamins added, and oily fish - they are good sources of vitamin D, which will help keep a good supply of calcium within the blood
meat (particularly steak), fish, pulses, green vegetables and cereals with added vitamins - they are rich sources of iron, that is needed for Healthy blood
a minimum of two portions of fish per week, one of which should be oily - fish is a great source of protein, vitamins and minerals and it is low in saturated fat. Oily fish will also be a rich source of omega 3 essential fatty acids. Young men can have up to four servings of oily fish a week, but ladies should avoid having greater than two portions of oily fish per week
foods containing folate - natural form of folic acid - for example green vegetables, brown rice and fortified bread and cereals
citrus fruit (such as oranges and lemons), tomatoes and potatoes - they are all good sources of vitamin C, that is essential for Health Diet and may help your body absorb iron, so it's smart to have fruit juice with an iron-rich meal 

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