 |
|
 |
Adolescence is a period of extraordinary growth. Obviously,
diet must adjust to these new physiological conditions and
energy intake must increase, particularly if your teenager is
very active.
Recommended daily number of fruit and vegetables
by
gender:
- Girls aged 14-18: 7 servings
- Boys aged 14-18: 8 servings
Click here for Teens Female one page outline
Click here for Teens Male one page outline
Guide them towards nutritious choices
Nowadays, teenagers are busier than ever. And like most people,
they tend to eat whatever is on hand. Keep fruit and vegetables
where they can be seen and are easy to grab. Put away cookies,
chips and candy… or better yet, don't buy them!
- For breakfast, show them how to make a smoothie. In
the blender, combine milk or soybean milk, yogurt and
frozen fruit. They can add some protein and/or fruit
juice, if they like.
- Is your teen a fan of peanut butter? Place a banana in a
whole-wheat tortilla spread with peanut butter. Oncerolled, this "torpedo" makes a tasty breakfast, along
with a glass of milk or a smoothie.
- Make sure you always have fruit and vegetables that are
easy to carry, in a school bag: apples, clementines,
grapes, vegetable sticks, individual servings of canned
fruit, dried fruit, vegetable juice, etc.
- Create your own trail mix with nuts, seeds, wholegrain
cereals and a serving of dried fruit such as raisins,
figs and apricots. This nutritious snack is perfect to top
up your energy before physical activity or for snacking
in front of the TV!
|
| Breakfast |
1 glass (250 ml) of apple juice = 2 servings |
| Morning Snack |
1 large kiwi = 1 serving |
| Lunch |
375 ml (11/2 cup) of salad (Romaine lettuce, clementines,
pepper, raisins) = 2 servings |
| Afternoon Snack |
125 ml (1/2 cup) of fruit salad = 1 serving |
| Supper |
125 ml (1/2 cup) of frozen peas and cauliflower = 1 serving |
| Breakfast |
1 glass (250 ml) of orange juice = 2 servings |
| Morning Snack |
1 apple = 1 serving |
| Lunch |
125 ml (1/2 cup) of raw vegetables (green pepper and cucumber) = 1 serving |
| Afternoon Snack |
60 ml (1/4 cup) of dried fruit = 1 serving |
| Supper |
Spaghetti with 250 ml (1 cup) of tomato-vegetable sauce = 2 servings |
| Evening Snack |
Smoothie with 125 ml (1/2 cup) of frozen blueberries = 1 serving |
|
|
