Nutritional Guidelines (PDF)

NUTRITIONAL GUIDELINES (Food Selection Based on Nutritional Needs during Adolescence) PRAYER ATTENDANCE  NUTRITIONAL GUIDELINES (Food Selection Based on Nutritional Needs during Adolescence) OBJECTIVES Identify the right foods during adolescence Recognize the app...

NUTRITIONAL GUIDELINES (Food Selection Based on Nutritional Needs during Adolescence) PRAYER ATTENDANCE  NUTRITIONAL GUIDELINES (Food Selection Based on Nutritional Needs during Adolescence) OBJECTIVES Identify the right foods during adolescence Recognize the appropriate nutritional guidelines for adolescents for healthful eating. Know the need to select food based on the nutritional needs during adolescence. QUOTABLE QUOTES  “He who does not know food, cannot understand the disease of man. Let your food be your medicine and your medicine be your food” - Hippocrates “You are what you eat" “A healthy outside starts with the inside” VARY YOUR FRUITS & VEGGIES DAILY Daily: Improves bowel 2 Cups of fruits movement 2 1/2 cups of vegetables Rich in fiber, Lower blood cholesterol Essential nutrients: source of vitamins and minerals  Sources: Milk, non-fat Daily: 1,300 mg or Help promote yogurt & cheese, 3 cups of calcium healthy strong fortified soy milk, tofu, bones salmon, kale, broccoli CALCIUM FOR HEALTHY BONES POWER UP WITH PROTEIN Promotes growth Preserves lean muscle mass healthy immunity 5-6 oz. of protein-rich food a day. Sources: meat, poultry products & fish.  WHOLE GRAINS Sources: White rice, Get at least 6 oz. of brown rice, red rice, grains in your meal black rice, cornmeal, each day oatmeal, wheat flour Sources of energy and many nutrients, vitamin B and minerals. Good source of Fiber.  Limit fat intake to 25-35 percent of calories. CHOOSE Associated with weight gain, but HEALTHY fat is also essential nutrient. Helps in absorption of nutrients. FATS Provides the body with energy. Fat is a concentrated source of calories Opt to use canola oil, olive oil, or vegetable oil. OBJECTIVES CHECK Identify the right foods during adolescence Recognize the appropriate nutritional guidelines for adolescents for healthful eating. Know the need to select food based on the nutritional needs during adolescence.