2. 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!

3. 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)

4. 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

5. 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

6. 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!)

7. 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

8. 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

9. 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