This document outlines healthy eating guidelines for adolescents. It recommends filling 1/3 of your plate with whole grains for energy and nutrients. It also recommends eating 5 servings of fruits and vegetables per day for vitamins, minerals, and healthy skin, hair, bones and teeth. Adolescents should have at least 2 servings of low-fat dairy per day for healthy bones and teeth. Protein from foods like fish, chicken, eggs and legumes should be eaten for muscle growth and repair. Small amounts of fat, sugars and salt are recommended, while junk food and sugary drinks should be limited as they provide empty calories. The document stresses drinking 1.5-2 liters of water per day and exercising 45 minutes 3 times a week

1. Healthy Eating For Adolescents

2. Healthy plate
Eat well plate consists of:

3. Grains
• Its important that grains are 1/3 of your food
intake.
• Grains consist of bread, quinoa, freekeh,
bulgur, potato. Whole grain is best.
• Grains are important for energy, fiber, calcium,
iron and B vitamins (release energy from
food).

4. Fruit and vegetables
• Its important to have 5 pieces of fruits and
vegetables per day.
• Fruits and vegetables are important because
they contain vitamins and minerals that are
important for our healthy skin, hair, strong
bones and teeth, healthy red blood cells, and
good nervous system.

5. Milk and Dairy
• Its important to have at least 2 portions of
milk and dairy.
• Its important to have low fat options
• Dairy products are important for healthy
bones and teeth.

6. Meat and meat products
• Its important to eat protein for growth and
muscle repair in the body, in addition to
containing vitamins and minerals.
• Protein rich foods include fish, chicken and
meat, eggs and legumes. Method of cooking is
important . Healthy methods of cooking
include steaming, grilling, roast, baking etc…

7. Fat, sugars and salt
• Small of amount of fat, sugars, and salt should
be consumed.
• Junk food, sweets, sweetened juices, cookies,
cakes, doughnuts, and fizzy drinks should be
consumed. They provide empty calories, and
no nutritional benefits. They cause obesity.
• Salt causes water retention

8. Water
• Its very important to hydrate your body and
skin.
• Drink at least 1.5 to 2 litres of water per day.

9. Exercise
• According to recommendation, we need to
exercise 45 minutes 3 times a week.
• Exercise includes, swimming, cycling, jogging,
walking, playing tennis, squash, basketball,
football, or going to the gym.
• Exercise is important for building muscle and
maintaining weight.

10. Snacks
• Snacks should be taken between meals.
• Snacks could include fruits, vegetables, low fat
dairy or unsalted nuts or dark chocolate.