The document provides nutritional guidelines and recommendations for adolescents aged 13-19. It outlines the five main food groups in the food guide pyramid: grains, fruits, vegetables, proteins, and dairy. It emphasizes eating a variety of nutritious foods daily to support growth and development, including sufficient calcium, iron, protein, and carbohydrates. Specific daily intake recommendations are provided for calcium, iron, protein, and carbohydrates based on age and gender to meet the nutritional needs of adolescents.

1. Do you eat meals
regularly?

2. Did you eat the right food you
need for good health?

3. 4.Are you getting the nutrients you needs
from the food you eat?
5.Were you be able to follow most of the
nutritional guidelines?
6. Maybe most of you can answer YES…
but how about them?

5. FOOD GUIDE PYRAMID FOR
13-19 AGE GROUP

7. FIVE MAIN FOOD GROUPS
GRAINS FRUITS
VEGETABLES
OTHER PROTEINS
DAIRY PRODUCTS

8. FOOD SERVINGS SOURCES EXAMPLES
MILK 3-4 CALCIUM MILK, YOGURT AND CHEESE
FRUITS 2-4 VITAMINS C ORANGE ETC.
VEGETABLES 3-5 FIBER AND VITAMIN A EGGPLANT, CARROTS ETC.
MEAT 2-3 PROTEIN CHICKEN, BEEF, FISH ETC.
GRAINS 6-11 CARBOHYDRATES BREADS, CEREALS, RICE ETC.

9. NOTE:
THERE IS NO GOOD OR BAD FOOD;
IT IS JUST THAT THE OTHERS ARE MORE
NUTRITIOUS THAN THE OTHERS
IN 0RDER TO STAY HEALTHY, EAT
VARIETY OF NUTRITIOUS FOODS EVERY
DAY.

10. FOR YOU TO GROW AND DEVELOP TO THE FULLEST
AND TO IMPTOVE YOUR NUTRITIONAL STATUS, IT IS
IMPORTANT TO FOLLOW HEALTHY EATING GUIDELINES
1. EAT A VARIETY OF NUTRITIOUS FOOD DAILY.
2. MAINTAIN A HEALTHY WEIGHT
3. EAT FOODS THAT ARE LOW IN FAT
4. CONSUME MILK
5. EAT PLENTY OF VEGETABLES
6. USE SUGAR IN MODERATION
7. EAT CLEAN AND SAFE FOOD
8. USE IODIZED SALT BUT AVOID EXCESSIVE INTAKE OF SALTY
FOODS

11. To achieve your full growth
potential, proper food selection
and eating are very essential. You
must know your physical need for
food and follow the dietary
guidelines appropriate for your
age.
Following certain rules and
guidelines will help you
choose a balanced and
healthful diet. Below is an
example of guideline you
must follow.
Always remember that you
need to eat foods that your
body needs to support your
growing body and to
prevent future health
problems.

12. CALCIUM
• For bone development, you need extra calcium.
• Needed for the regulation of vital body functions such as
-blood clotting - transmission of nerve impulse
- heart muscle - activation of some enzymes
-contraction and relaxation
• Adolescents have calcium requirements of 1000 milligrams per
day
• You can get calcium from dairy products, leafy vegetables and
tofu.
• Helps to prevent osteoporosis

13. IRON
• Teenagers have high demands of iron due to growth spurt.
• The onset of menstruation among girls also increases the need
for iron.
• Boys 13-15 years of age need 20 milligrams daily
• Girls 13-15 years of age need 21 milligrams daily
• Eating fruits or drinking fruit juices that contain Vitamin C will
improve the absorption of IRON.
• Is important for proper functioning of cells and for resistance to
infection

14. PROTEIN
• Body building foods is protein-rich necessary for the growth and
development of your body especially to your bones and muscles
• Boys ages 13-15, need 71 grams of protein daily
• Girls need 63 grams daily
• It helps the body make enzymes, antibodies and hormones.
• It also supplies energy even if it is not the body’s main energy
source
• It provides four calories per gram
• Meat, fish, poultry, eggs, cheese and soybeans are
good sources of complete protein

15. CARBOHYDRATES
• An increase in the physical activities of adolescents requires more
energy food.
• Energy giving foods or carbohydrates are the starches and sugars
found primarily in bread, cereals, and in fruits and vegetables.
• Boys at the age of 13-14 need 2800 kilocalories for boys weighing
50 kilos
• Girls need 2250 kilocalories weighing 49 kilos.