The document discusses nutritional needs for adolescents based on the food guide pyramid. It recommends eating a variety of foods daily from each food group, with a focus on grains, vegetables, fruits, dairy, and proteins. The number of servings needed depends on individual factors like age, sex, size, and activity level. Following the food guide pyramid helps ensure getting enough vitamins, minerals, protein, fiber, and carbohydrates. Fats and sweets should be limited, though some fats like olive oil are heart healthy. Dairy provides calcium for strong bones and teeth. Fruits supply vitamin C and fiber for skin health and digestion. Healthy eating guidelines include maintaining a balanced diet and healthy weight.

1. Nutritional Needs of
Adolescents
LESSON 2

2. Healthy Food Pyramid

3. The Food Guide Pyramid will guide you on how many
servings from each food group is recommended daily:
grains, fruits, vegetables, dairy products, and other
proteins (meat, fish, beans, nuts, and eggs). The serving
requirements of each individual also depend on age, sex,
size, and activity level. We need to eat at least the lowest
serving from each of the food groups to meet the daily
requirements of vitamins, minerals, protein, fiber, and
carbohydrates of an individual.

4. Using the pyramid as guide is very easy. Foods near the bottom of the
pyramid are the group of foods to be eaten and taken in large amount, while those
at the top should also be eaten and taken in small quantities and in moderation.
 Fats, oils, and sweets, as shown at the tip of the food guide pyramid, should be
limited to 100 to 300 of your total daily calories. But there are some fats, like
olive oil, have proven benefits for cardiovascular health.
 Milk and similar products like yogurt and cheese have calcium which is essential
in building strong teeth and bones.
 Fruits are excellent source of Vitamin C which helps heal cuts and keep skin
healthy, and fiber, which helps in digestion.

5. For you to grow and develop to the fullest and to improve your
nutritional
status, it is important to do the following healthy eating guidelines.
 Eat a variety of foods daily.
 Maintain a healthy weight.
 Avoid too much cholesterol in your diet. Eat foods that are low in
fat to lower the risk of heart diseases.
 Consume milk, milk products, and other calcium rich foods.
 Eat plenty of vegetables, fruits, root crops, and grain products.
 Use sugar in moderation.

6. Activity 1: Am I Eating Right?
Meal Mon Tue Wed Thurs Fri
Breakfast
Snack
Lunch
Snack
Dinner

7. Thanks for Listening