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This should be made up of the four main food groups of the Eatwell Guide.. Send us your feedback. Vegetarian or vegan diets can be healthy, providing that a wide variety of foods is eaten. Foods high in fat, particularly saturated fat, sugar or salt, should only be eaten in small amounts or not very often. Iron is important in making red blood cells, which carry oxygen around the body so it is important for teenagers to get enough iron, especially teenage girls who are at increased risk of iron deficiency anaemia. The focus should be on eating a healthy diet and being active rather than on losing weight. If you're a teenager, it's important to eat well-balanced meals, rather than too many snacks that are high in fat, sugar or salt. Calcium is needed to help build strong bones and for nerve and muscle function. Starchy foods are also low in fat, though the butter or creamy sauces that are often added to them can have a higher fat content. Getting enough protein Make sure you find an alternative to meat, fish and chicken as the main sources of protein. Make sure you find an alternative to meat, fish and chicken as the main sources of protein. From the age of 11, everyone should try to eat no more than 6g salt and 30g of sugar a day. This should be made up of the four main food groups of the Eatwell Guide.

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Description: Aim to drink six to eight glasses of fluid every day. A diet rich in iron will help prevent iron deficiency anaemia which is a common condition in teenage girls. Starchy foods are also low in fat, though the butter or creamy sauces that are often added to them can have a higher fat content. Dairy and alternatives Milk and dairy foods and alternatives such as yoghurt and cheese, are important sources of calcium, vitamins A and D, B12, protein and fat. You should eat a healthy balanced diet that matches your energy needs. The teenage years are a time of rapid growth and development, so a healthy balanced diet is particularly important. Getting enough protein Make sure you find an alternative to meat, fish and chicken as the main sources of protein. Meat is a good source of protein, vitamin B12 and iron. When buying dairy alternatives go for unsweetened, calcium-fortified varieties. Eggs are a convenient alternative to meat and are extremely versatile. They also help prevent constipation, protect against some cancers and reduce the risk of heart disease. Feedback Would you like to leave feedback about this page. A portion is about 80g. Iron is important in making red blood cells, which carry oxygen around the body so it is important for teenagers to get enough iron, especially teenage girls who are at increased risk of iron deficiency anaemia. Try to choose lower fat varieties such as semi-skimmed or skimmed milk, cottage cheese, Edam cheese and half fat cheddars.
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