Foods And Nutrients For Teenages And 50+

To insure a good nutritional status of your teens, help them to choose nutrient-dense foods and avoid the 'empty calories' like in junk foods and sweets. A teenager should try to eat at least the following portions, most of the days: Vegetables: 1.5 cup of carrots 1 cup of chopped or sliced celery 1 cup cauliflower florets 1 cup broccoli florets 1/2 avocado 1 large tomato 2 cups spinach Diary: 8-ounce glass of milk 8-ounce glass of yogurt Good fats: 0.5 cup of cashews 0.3 cup walnuts 1 1/2 tbsp. peanut butter Fruits: 1 mango 1 cup of grapes 2 apples Grains: 4 pieces of whole wheat bread 2 granola bars 1 cup whole wheat pasta Protein: 4 oz. salmon 4 oz chicken breast Women in their 50s should pay special attention to calcium, folate, iron, and vitamin D (200 IU daily, minimal) Folic Acid - at least 500 micrograms, found in: Asparagus Brussels sprouts Avocado Orange juice Orange Strawberries Whole-wheat bread Calcium - at least 1000 mg a day in: Milk Yogurt, plain Cheese, Broccoli Tofu Orange juice, calcium-fortified Iron - at least 9 mg a day from: Liver Soybeans Peas Chicken Bread, whole-grain Spinach