Here are a few examples of whole grains and refined grains Refined grains have less fiber and other nutrients and often have added sugar or salt. This might help you consume fewer calories and manage your weight. Eating whole grains that are high in fiber may make you feel full sooner during meals or when having snacks. Minerals like calcium, potassium, and magnesium are also found in several grains and help your body build strong bones and muscles.Īt least half, or even more, of the grains you eat each day should be whole grains, rather than refined grains-also called processed grains. Grains such as oats, barley, farro, and brown rice are great sources of fiber and several B vitamins. This can include fresh whole fruits as well as canned, frozen, or dried fruits-like raisins, dried apricots, and prunes-with no added sugar.Īn apple is a tasty snack packed with nutrients your body needs. At least half of your fruit should come from whole fruit, rather than juice. Although 100% fruit juice with no added sugar can count toward that goal, try to drink no more than 1 cup a day. 3 A variety of fruits can help you get essential vitamins, minerals, and other nutrients. Teens ages 14 to 18 need about 1 1/2 to 2 1/2 cups of fruit a day. Try to have vitamin C every day, because your body can’t make this vitamin-you must get it from the foods and drinks you consume. It also helps repair your body, heal cuts, and protect you from diseases. For example, oranges and grapefruits are good sources of vitamin C, an important vitamin that helps you grow. These nutrients help your mind and body perform at their best. FruitsĪpples, bananas, berries, and other fruits are packed with vitamins, minerals, water, and fiber. The specific amount of vegetables you should eat depends on how many calories you need each day.Ī healthy eating plan includes a colorful mix of vegetables. 2 Try to eat a mix of different kinds of vegetables. Teens ages 14 to 18 should try to consume about 2 1/2 to 4 cups of vegetables each day.
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