Nutritional Eating

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Your teen must eat three 1-cup portions of low-fat or fat-free calcium-rich foods every day. Great sources include yogurt or milk. One-cup equivalents consist of 1 ounces of low-fat cheddar cheese or 2 ounces of fat-free American cheese. Protein to construct muscles and organs. Your teenager ought to consume 5 ounces of protein-rich foods every day.

One-ounce equivalents of other protein sources include cup of beans or tofu, one egg, a tablespoon of peanut butter, and ounce of nuts or seeds. Whole grains for energy. Teenagers must get 6 ounces of grains every day. One-ounce equivalents include one piece of whole grain bread, cup of whole grain pasta or brown rice, 1 cup of bulgur, or 1 cup of entire grain breakfast cereal.

Boys double their lean body mass between the ages of 10 and 17, needing iron to support their development. Women require iron for growth too, and to change blood they lose through menstruation. Good sources of iron include lean beef, iron-fortified cereals and breads, dried beans and peas, or spinach.

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Teens must restrict their fat intake to 25 to 35 percent of their overall calories every day and they need to select unsaturated fats over saturated fats whenever possible. Much healthier, unsaturated fats consist of olive, canola, safflower, sunflower, corn, and soybean oils; fatty, coldwater fish like salmon, trout, tuna, and whitefish; and nuts and seeds.

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Think of soda and synthetically sweetened fruit juices as desserts or treats and reserve them for special events. They may be delicious however they have plenty of empty calories. Moving Healthy Like great nutrition, exercise can construct muscles, bones, and lift your teenager's spirits. It can likewise minimize your teen's threat for chronic diseases such as type 2 diabetes, cardiovascular disease, and hypertension.

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Have your teenager change TELEVISION and computer system time with physical activities she or he delights in like swimming, running, or basketball, have your teen walk or bike to school, and consist of backyard work and strolling the pet dog in their collection of tasks. Websites.