Calcium is essential for building strong bones and teeth. Teenagers need about 1,300 milligrams of calcium per day. Good sources of calcium include milk, yogurt, cheese, leafy green vegetables, and fortified orange juice.
Vitamin D helps the body absorb calcium. Teenagers need about 600 international units (IU) of vitamin D per day. Good sources of vitamin D include sunlight, oily fish, egg yolks, and fortified milk.
Iron is important for carrying oxygen throughout the body. Teenagers need about 15 milligrams of iron per day for girls and 8 milligrams per day for boys. Good sources of iron include red meat, poultry, fish, beans, lentils, and iron-fortified cereals.
Zinc is important for growth and development. Teenagers need about 11 milligrams of zinc per day. Good sources of zinc include beef, chicken, fish, beans, nuts, and seeds.
Potassium helps regulate blood pressure. Teenagers need about 4,700 milligrams of potassium per day. Good sources of potassium include bananas, oranges, potatoes, yogurt, and milk.
Fiber helps keep the digestive system healthy. Teenagers need about 25 grams of fiber per day. Good sources of fiber include fruits, vegetables, whole grains, and legumes.
Protein is essential for growth and repair of tissues. Teenagers need about 54 grams of protein per day for girls and 65 grams per day for boys. Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and seeds.
In addition to these nutrients, teenagers also need a variety of vitamins and minerals to stay healthy. A good way to ensure that you are getting all the nutrients you need is to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. You can also talk to your doctor or a registered dietitian to get personalized advice on your nutrient needs.
Here are some tips for teenagers to eat a healthy diet:
Eat breakfast every day.
Choose lean protein sources, such as fish, chicken, beans, or lentils.
Eat plenty of fruits and vegetables.
Choose whole grains instead of refined grains.
Limit unhealthy fats, such as saturated and trans fats.
Limit sugary drinks.
Drink plenty of water.
Making healthy choices about what you eat can help you feel your best and reach your full potential as a teenager. So start eating healthy today!
This post were written by Bard, a large language model from Google AI. You can learn more about Bard here.