Food guide pyramid for 13 19 age group g7,

Grade 7 food pyramid

1. Do you eat meals regularly?

2. Did you eat the right food you need for good health?

3. 4.Are you getting the nutrients you needs from the food you eat? 5. Were you be able to follow most of the nutritional guidelines? 6 . Maybe most of you can answer YES… but how about them?

4. FOOD GUIDE PYRAMID FOR 13-19 AGE GROUP

5. FIVE MAIN FOOD GROUPS GRAINS FRUITS VEGETABLES OTHER PROTEINS DAIRY PRODUCTS

6. FOOD SERVINGS SOURCES EXAMPLES MILK 3-4 CALCIUM MILK, YOGURT AND CHEESE FRUITS 2-4 VITAMINS C ORANGE ETC. VEGETABLES 3-5 FIBER AND VITAMIN A EGGPLANT, CARROTS ETC. MEAT 2-3 PROTEIN CHICKEN, BEEF, FISH ETC. GRAINS 6-11 CARBOHYDRATES BREADS, CEREALS, RICE ETC.

7. NOTE : THERE IS NO GOOD OR BAD FOOD; IT IS JUST THAT THE OTHERS ARE MORE NUTRITIOUS THAN THE OTHERS IN 0RDER TO STAY HEALTHY, EAT VARIETY OF NUTRITIOUS FOODS EVERY DAY.

8. FOR YOU TO GROW AND DEVELOP TO THE FULLEST AND TO IMPTOVE YOUR NUTRITIONAL STATUS, IT IS IMPORTANT TO FOLLOW HEALTHY EATING GUIDELINES EAT A VARIETY OF NUTRITIOUS FOOD DAILY. MAINTAIN A HEALTHY WEIGHT EAT FOODS THAT ARE LOW IN FAT CONSUME MILK EAT PLENTY OF VEGETABLES USE SUGAR IN MODERATION EAT CLEAN AND SAFE FOOD USE IODIZED SALT BUT AVOID EXCESSIVE INTAKE OF SALTY FOODS

9. To achieve your full growth potential, proper food selection and eating are very essential. You must know your physical need for food and follow the dietary guidelines appropriate for your age. Following certain rules and guidelines will help you choose a balanced and healthful diet. Below is an example of guideline you must follow . Always remember that you need to eat foods that your body needs to support your growing body and to prevent future health problems.

10. CALCIUM For bone development, you need extra calcium. Needed for the regulation of vital body functions such as -blood clotting - transmission of nerve impulse - heart muscle - activation of some enzymes -contraction and relaxation Adolescents have calcium requirements of 1000 milligrams per day You can get calcium from dairy products, leafy vegetables and tofu. Helps to prevent osteoporosis

11. IRON Teenagers have high demands of iron due to growth spurt. The onset of menstruation among girls also increases the need for iron. Boys 13-15 years of age need 20 milligrams daily Girls 13-15 years of age need 21 milligrams daily Eating fruits or drinking fruit juices that contain V itamin C will improve the absorption of IRON. Is important for proper functioning of cells and for resistance to infection

12. PROTEIN Body building foods is protein-rich necessary for the growth and development of your body especially to your bones and muscles Boys ages 13-15, need 71 grams of protein daily Girls need 63 grams daily It helps the body make enzymes, antibodies and hormones. It also supplies energy even if it is not the body’s main energy source It provides four calories per gram Meat, fish, poultry, eggs, cheese and soybeans are g ood sources of complete protein

13. CARBOHYDRATES An increase in the physical activities of adolescents requires more energy food. Energy giving foods or carbohydrates are the starches and sugars found primarily in bread, cereals, and in fruits and vegetables. Boys at the age of 13-14 need 2800 kilocalories for boys weighing 50 kilos Girls need 2250 kilocalories weighing 49 kilos.