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Nutrition and Healthy Food for Teenagers

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Nutrition and Healthy Food for Teenagers

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About Fill in the Blanks
technology
teens
healthy eating
 Recommended age: 14 years old
78 times made

Created by

Pauli Roodt
Pauli Roodt
New Zealand

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Nutrition and Healthy Food for TeenagersOnline version

Fill in the missing words by using the words provided

by Pauli Roodt
1

variety vitamins glycaemic milk diseases five omega appetite zinc fresh physical yoghurt nutrients bones vitamin noodles oily energy B12 chemicals fortified activity growth fruit index fuel development

Why older children and teenagers need healthy food and good nutrition

Teenagers go through big changes in puberty . They need extra nutrition to these physical changes , which means they need to eat healthy food .

Your child ? s level of physical and stage of development determine exactly how much healthy food they need . But you ? ll notice your child has a bigger , which is their body ? s way of telling them to eat more .

What is healthy food for older children and teenagers ?

Healthy food for pre - teen and teenage children includes a wide of fresh foods from the five food groups :
vegetables

grain foods
reduced - fat dairy or dairy - free alternatives
protein .

Each food group has different nutrients , which your child ? s body needs to grow and work properly . That ? s why we need to eat a range of foods from across all food groups .

Fruit and vegetables
Fruit and vegies give your child energy , , anti - oxidants , fibre , and water . These nutrients help protect your child against later in life , including diseases like heart disease , stroke and some cancers .

Encourage your child to choose fruit and vegetables at every meal and for snacks . This includes fruit and vegies of different colours , textures and tastes , both and cooked .

Wash fruit to remove dirt or , and leave any edible skin on , because the skin contains too .

Grain foods
Grain foods include bread , pasta , , breakfast cereals , couscous , rice , corn , quinoa , polenta , oats and barley . These foods give your child the they need to grow , develop and learn .

Grain foods with a low , like wholegrain pasta and breads , will give your child longer - lasting energy and keep them feeling fuller for longer .

Reduced - fat dairy foods and dairy - free alternatives
Key dairy foods are milk , cheese and . These foods are good sources of calcium and protein .

In puberty , your child needs more calcium to help them reach peak bone mass and build strong for life . So encourage your child to have different kinds of dairy each day ? for example , drinks of , cheese slices , bowls of yoghurt and so on .

If your child doesn ? t eat dairy , it ? s important for them to eat dairy - free foods that are rich in calcium ? for example , tofu , kale , bok choy , nuts , seeds , tinned fish with bones , and calcium - fortified foods like cereal , soy milk and bread . Not all dairy alternatives are with calcium , though , so make sure to read food labels .

Protein
Protein - rich foods include lean meat , fish , chicken , eggs , beans , lentils , chickpeas , tofu and nuts . These foods are important for your child ? s and muscle , especially during puberty .

These protein - rich foods also have other vitamins and minerals like iron and - 3 fatty acids , which are particularly important during adolescence :

Omega - 3 fatty acids from fish help with your child ? s brain development and learning .
Iron fuels your child ? s muscle growth and increase in blood volume . Girls need extra iron because of their periods .
Protein - rich foods from animal sources have and too .

 
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