Adolescents 12 – 18 years: Breads and cereals based diet.

Adolescence is a time of rapid growth and a variety of foods are needed to meet the nutrients required by growing bodies. As body size increases so does the need for more food.

The Australian Guide to Healthy Eating will help you select the type of foods to make the best choices for your child. Smaller girls who are not physically active will use the lower figures. Larger, active boys will need at least the higher figures to meet their needs. Remember when children are very active they have higher energy (kilojoule) needs. Appetites usually increase to meet these needs.

It is recommended that adolescents eat “Extra” foods very occasionally only as they may replace other foods and the essential nutrients needed for growth and development. Eating too much of these foods may lead to excessive weight gain if you are not active.

Eat at least the following serves from the five food groups:

FOOD GROUP

DAILY SERVES

A SERVE IS…

Breads, cereals, rice, pasta,
noodles
Illustration of bread, cereals, rice, pasta, noodles
_______________________________

5-11
serves per day

_______________

= 2 slices of bread
= 1 medium bread roll
= 1 cup cooked rice, pasta or noodles
= 1 cup porridge
= 1 1/3 cup breakfast cereal
= ½ cup muesli
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Vegetables, legumes

Illustration of vegetables and legumes
_______________________________

4
serves per day



_______________


= 75 g or ½ cup cooked vegetables
= 75 g or ½ cup cooked or canned
beans, lentils, chick peas or split
peas
= 1 cup salad vegetables
= 1 medium potato

________________________________
Fruit

Illustration of assorted fruit

_______________________________

3
serves per day

_______________

= 1 medium piece, eg apple, banana,
orange, pear
= 2 small pieces (eg apricots,
kiwifruits, plums)
= 1 cup diced or canned fruit
= ½ cup 100% juice
= dried fruit, eg 4 dried apricot halves,
1½ tablespoons sultanas.
_______________________________

Milk, yogurt, cheese
Illustration of milk, yogurt, cheese

Choose reduced fat varieties
_______________________________

3
serves per day

_______________

= 250mL (1 cup) milk
= ½ cup evaporated milk
= 40 g (2 slices) cheese
= 200 g (1 small carton) yogurt
= 250 mL (1 cup) custard

_______________________________

Meat, fish, poultry, eggs,
nuts, legumes
Illustration of meat, fish, poultry, eggs, nuts, legumes


_______________________________


1
serve per day




_______________

= 65-100 g cooked meat, chicken,
eg ½ cup lean mince, 2 small
chops or 2 slices of roast meat.
= 80-120 g cooked fish fillet
= ½ cup cooked (dried) beans,
lentils, chick peas, split peas or
canned beans.
= 2 small eggs
= 1/3 cup peanuts or almonds
= ¼ cup sunflower seeds or sesame
seeds.
_______________________________

Limit “extra” foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully – only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweeteners (eg. soft drinks and diet drinks).

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