A healthy menu for teenagers should consist primarily of whole grains, fruits and vegetables eaten 2-3 times per day, legumes and nuts 1-3 times per day, and fish, eggs, poultry or dairy 1-2 times per day as sources of protein. Red meat, white bread, rice, solid fats and sweets should be avoided or eaten very rarely.

1. Healthy menu for
teenagers
M. Sta czykń

2. What to eat?
The largest amount of food should be whole-
grain cereal products. Quite often you eat
or olive oil and oils.

3. What to eat?
An important component of the diet are
fruits and vegetables. They contain many
vitamins and cellulose. You can eat them 2-
3 times a day.

4. What to eat?
Legumes and nuts provide a body of protein
and vitamins and minerals. These products
should eat 1-3 times a day.

5. What to eat?
Fish, eggs, poultry and dairy products are
the main source of protein. However, some
also contain a lot of fat and eaten in
excess can cause diseases, so they should
be eating 1-2 times a day.

6. Which should be
avoided?
Red meat, white bread, rice, solid fats and
sweets you should eat very rarely.

7. Which should be
avoided?
Red meat, white bread, rice, solid fats and
sweets you should eat very rarely.