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Calories

Calories. As a teenager, you need MORE calories than adults do! Why? Your bodies are still growing! (metabolic need) The average adult needs 1200 calories daily to get enough energy for basic bodily functions- you need even more!. Grains. What counts as a serving of grains?

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Calories

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  1. Calories • As a teenager, you need MORE calories than adults do! • Why? Your bodies are still growing! (metabolic need) • The average adult needs 1200 calories daily to get enough energy for basic bodily functions- you need even more!

  2. Grains • What counts as a serving of grains? • ½ cup cooked pasta • 1 slice of bread • ½ cup rice • 1 cup cereal • How many servings are needed? • 6 to 11 servings daily (depending on age, gender, activity level)

  3. Vegetables • What counts as a serving of vegetables? • 1 cup of raw or cooked vegetables • 2 cups of raw leafy greens • How many servings are needed? • 3 to 5 servings daily

  4. Fruits • What counts as a serving of fruits? • ½ cup of fruit or • 1 piece of fruit • ¾ cup 100% fruit juice (how many OZ?) • ½ cup of dried fruit • How many servings are needed? • 3 to 5 servings daily

  5. Milk, Yogurt, & Cheese • What counts as a serving of milk? • 1 cup of milk • 1 cup of yogurt • 1 ½ ounces of natural cheese • 2 ounces of processed cheese • How many servings are needed? • 2 to 3 servings daily (THREE for teens!)

  6. Meat, Poultry, Fish, Dry Beans, Eggs, Nuts & Seeds • What counts as a serving of meat? • 2-3 ounces of cooked lean meat, poultry, or fish • 1/2 cup of cooked dry beans • 1 egg (be weary of cholesterol in yolks!) • 2 tablespoons of peanut butter • How many servings are needed? • 2 to 3 servings daily

  7. Fats & Sweets • Use sugars, fats, & sodium in moderation! • Hypertension (high blood pressure) can be caused by too much sodium in the diet • Fat should only be 30% of your total calories, with saturated fats accounting for only 10% • Both the FGP and the Dietary Guidelines recommend MODERATION for sugars

  8. What is Nutrient Density? • A food that has a large amount of nutrients in proportion to the number of calories is said to be NUTRIENT DENSE. • Ex. SKIM MlLK vs. FULL-FAT MILK vs. ICE CREAM

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