What are some tips for a healthy, nutritious diet?

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Starting the day with a good breakfast, eating home-cooked meals that are balanced, and having meals at regular times are excellent ideas to ensure healthy nutrition. Drinking plenty of water a day is also part of a healthy diet. Fruits and vegetables, snacks made from whole grain make great snacks.

How does one include protein in his or her diet?

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Proteins come from meat or meat substitutes. We need 3-5 servings of meat/meat substitutes a day for a healthy diet. 1 egg, ½ a cup of cottage cheese or ricotta cheese, ¾ - 1 cup of cooked beans or legumes, 1 oz of low-fat cheese, 2-3 oz of meat, fish, or poultry, or 2-3 tbsps of peanut butter are examples of a serving of meat/meat substitutes.

What’s the scoop on milk and yogurt?

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We need to consume milk and milk products like yogurt and cheese because they are good sources of calcium and Vitamin D, which are essential for good strong bones. If we do not consume adequate calcium and Vitamin D then we are very likely to develop a condition known as osteoporosis later on in life, which can result is crippling fractures. For good bone health, we need 4-5 servings of milk and milk products a day. Examples of 1 serving size are 1 cup of low-fat milk or yogurt, 1 oz of low-fat cheese, or ½ a cup of cottage cheese.

Let’s talk about the amount of vegetables and fruits in a healthy diet

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Adolescents need at least 2-3 servings of fruits and 2-3 servings of vegetables a day. 1 serving of fruits could come from ½ a cup of canned fruits or fruit juice, 1 apple or orange or peach or pear, 15-20 grapes, or 1½ cups of fresh berries. Examples of a serving of vegetables include 1 cup of raw vegetables or ½ a cup of cooked vegetables, 2 cups of salad greens, 1 cup of vegetable juice or tomato juice.

What are the best sources of Vitamin C for adolescents?

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Citrus fruits (e.g., oranges), citrus juice, tomatoes, potatoes, and green peppers are great sources of Vitamin C. At least 1 serving of these will provide an adequate intake of Vitamin C for adolescents.

How many calories, carbs, protein, and fat should a healthy diet for an adolescent have?

Adolescents 12-14 years of age are expected to consume ~45-55 calories and at least 1 gm of protein for each kilogram of body weight while those who are 15-18 years old are expected to consume ~40-45 calories and at least 0.9 gm of protein per kilogram of body weight per day. 30% of calories should come from fats and the rest from carbs. For example, a 15 year-old who weighs 150 lbs should consume ~2750 calories/day, with ~85 gms of protein, ~400 gm of carbs and ~90 gms of fat.

How Many Calories Should I Eat A Day?

The average amount of calories a person should intake per day varies from person-to-person based on several factors. The main factors are:

1. Age
2. Size
3. Height
4. Sex
5. Lifestyle
6. Overall general health

With these factors in consideration, you are likely not going to find a person with the same healthy calorie count as yourself. Here is a study of the general calorie consumption around the world in 1995:

Sources:

http://www.medicalnewstoday.com/articles/245588.php

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