Nutrition Facts

Fruits and vegetables


Fruits and vegetables help keep teens healthy, prevent disease, and are low in fat and calories. People of all ages should eat seven to nine servings of fruits and vegetables every day. Ideally, adolescents should eat seven servings daily. Fruits and vegetables can be fresh, frozen, canned, or dried. The following examples equal one serving size of a fruit or vegetable: 


            Food                                 Serving Size 

- Fruits such as apples,             1 medium-sized piece 
  oranges,bananas, 
   and pears

- Raw, cooked, canned,              1/2 cup
   or frozen vegetables

-  Cut fruit                                 1/2 cup

    
-  Raw leafy vegetables              1 cup
   such as lettuce and 
    spinach

- Dried fruits such as                1/4 cup
  raisins, apricots, and
  mangoes 

- Cooked peas or beans              1/2 cup
(canned or dried) 

Whole grains

Whole grains contain vitamins, minerals, and other

nutrients that are important for a teen’s health and
growth.Today, many foods such as white bread
and white rice are made with refined grains, 
which are low in fiber and other

nutrients found naturally in grains. Instead, 
it’s best to eat a variety of whole grain foods.
Ideas include: 

 Food                          Serving Size


- Whole grain bread                         1 slice

- Whole grain pasta                         1/2 cup

- Brown rice                                     1/2 cup

- Foods made with bulgur             1 cup
(cracked wheat) such as
 tabouli salad

- Some ready-made whole           1/2 cup
 grain breakfast cereals 

 Protein 

Protein helps build and repair body tissue and is

important for growth and daily energy levels.

Teens need two servings of protein each day, which 
equals six ounces. Good sources of protein include: 

           Food                                 Serving Size

- Lean meat, poultry                         2-3 ounces
(no skin), or fish     
              
- Beans                                                    1/2 cup (cooked)

- Tofu                                                     1/2 cup

- Eggs                                                      1

- Peanut butter                                    2 tablespoons

- Soy burger                                          2 1/2 ounce

- Nuts                                                      1/3 cup 

Calcium

Calcium is one of the most important nutrients 
for adolescents. If teens get enough calcium
enough calcium while they are young,
they can strengthen 
their bones and reduce the risk 
of osteoporosis later in life.Foods with 
calcium include:

                 Food                    One Serving

 - Plain yogurt, low-fat                     1 cup
    or fat-free            
          

- American cheese, low-fat             2 ounces

- Ricotta cheese, part skim             1/2 cup

- Fruit yogurt, low-fat                       1 cup
  or fat-free                        

- Milk, low-fat or fat-free                  1 cup

- Orange juice with added                1 cup
  calcium   
                 

- Cheddar cheese, low-fat               1 ounce
  or fat-free 
               

- White beans (boiled)                      1 cup

- Broccoli (cooked or fresh)             1 cup