Copyright 2003. Dietitians of Canada. All rights reserved Copyright 2003. Dietitians of Canada. All rights reserved. Permission to reprint in its entirety. For non-commercial use only.

WHY IS HEALTHY EATING IMPORTANT FOR TEENAGERS To provide energy and nutrients to grow properly and be active. To help them feel good. To develop healthy food habits that will last a lifetime.

HOW TO EAT FOR HEALTHY GROWTH AND ACTIVITY? Carbohydrates, protein and fat provide energy (energy = calories). Teenagers can meet their energy needs by following the eating pattern outlined in Canada’s Food Guide to Healthy Eating. An eating pattern based on the food guide is high in carbohydrate foods such as whole grain breads and cereals, vegetables and fruit. Milk products, meat, fish, poultry, eggs, cooked beans and legumes, and other meat alternatives provide protein. Fat comes from dairy products, meats, fats, oils and other foods. Canada’s Food Guide to Healthy Eating http://www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html

WHAT DOES HEALTHY EATING MEAN? Choosing foods according to Canada’s Food Guide to Healthy Eating. Eating foods that provide important nutrients. Limiting low-nutrient foods that are high in salt, fat, sugar and caffeine such as chips, chocolate, candies and pop. Adopting healthy eating habits for life.

HOW DOES CANADA’S FOOD GUIDE TO HEALTHY EATING APPLY TO TEENAGERS? The food guide provides important information about the kinds and amounts of food to eat. The amount of food teenagers need depends on their age, body size, activity level, growth rate and appetite. Teenagers can eat the same kinds of foods as adults.

GRAIN PRODUCTS – HOW MANY SERVINGS? 5 – 12 servings per day (1 piece of bread, ½ cup of cereal.) Choose whole grains and enriched foods more often than white flour or refined products.

VEGETABLES & FRUIT – HOW MANY SERVINGS? 5-10 servings per day (1 cup raw leafy vegitables, ½ cup of fruit juice) Choose unsweetened 100% fruit juice. Fruit drinks and flavoured crystals don’t provide the same nutrients and are higher in sugar.

MILK PRODUCTS – HOW MANY SERVINGS? 2-4 servings per day (1 cup milk, 1 ½ ounces low fat cheese Yogurt and cheese are not enriched with vitamin D - so be sure to serve fluid milk as well as these other milk products.

MEAT & ALTERNATIVES – HOW MANY SERVINGS? 2-3 servings per day (2-3 ounces, ½ cup of beans) Choose leaner meats, poultry and fish, eggs, as well as cooked dried beans, peas, and lentils more often.

OTHER FOODS   Includes foods that are not part of any one food group such as sweets and fats. Serve water instead of soft drinks and other sugary drinks for fluids especially when teenagers are active and when the weather is hot. Use in moderation: Sugar, syrup, sweets and candies Margarine, butter and salad dressing High-salt seasonings and condiments Enjoy the natural flavour of foods

WHAT ABOUT FAT?   Low fat diets may not supply enough energy or nutrients for growing children. Nutritious higher fat foods such as peanut butter and cheese can help teenagers meet their energy and nutrient needs. High fat foods that are low in vitamins and minerals (e.g. chips, cookies, French fries) fill teenagers up and can decrease their intake of more nutritious foods.

IMPORTANT NUTRIENTS FOR TEENAGERS Function Food Sources Calcium Healthy bones and teeth Milk, cheese, yogurt, milk in puddings and soups, calcium fortified beverages Iron Healthy red blood cells, prevents anemia. Meat, fish, poultry, eggs, cooked beans and lentils, peanut butter, nuts, seeds, fortified breakfast cereals, dried fruit Vitamin A Healthy skin, eyes and nails, protects against infection. Sweet potatoes, carrots, spinach, kale, dark orange squash, cantaloupe, sweet red peppers, apricots, broccoli Vitamin C Healthy muscles and bone, increases iron absorption. Oranges, kiwi fruit, 100% fruit juice (apple, orange), grapefruit, strawberries, sweet green and red peppers, broccoli, tomatoes, Brussels sprouts

IMPORTANT NUTRIENTS FOR TEENAGERS Function Food Sources Vitamin D Healthy bones and teeth Fish liver oils, fish (salmon, mackerel, sardines, tuna), fortified milk and margarine. Moderate exposure to sunlight also helps the body produce vitamin D . Vitamin B12 Healthy red blood cells Found only in animal products such as meat, fish, poultry, eggs, and milk products. Foods fortified with vitamin B12 such as soy and rice beverages, and soy-based meat substitutes. Zinc Healthy growth Red meats, some seafood (oysters), and whole grains. Fibre Healthy digestion, prevents constipation Breads and cereals made with whole wheat, wheat bran, oats, rye flour, vegetables and fruit, cooked beans and lentils.

POST TEST   Try this quiz again to see if your nutrition knowledge has improved. Check your answers on the following slide. Teenagers should eat the same foods as adults but in smaller amounts. True/False Name the four food groups. The Vegetables & Fruit group includes dried beans, peas and lentils. True/False Providing teenagers with juice all day long is a good way to increase their fluid intake. True/False Teenagers need vitamin & mineral supplements. True/False

HOW DID YOU SCORE?   Teenagers should eat the same foods as adults but in smaller amounts. True Name the four food groups. Grain Products, Vegetables & Fruit, Milk Products, Meat & Alternatives The Vegetables & Fruit group includes dried beans, peas and lentils. False - dried beans, peas and lentils are in the Meat & Alternatives group. Providing teenagers with juice all day long is a good way to increase their fluid intake. False - continual sipping on juice can cause cavities and decrease appetite at meal times. Teenagers need vitamin & mineral supplements. False – children who eat adequate amounts of foods from each of the 4 food groups should not need supplements.