Healthy Eating Guidelines for Teenagers
Here are some examples from each food group, as to how much a serving can equal.
Breads, cereals, rice, pasta, noodles
- 2 slices bread
- 1 medium bread roll
- 1 cup cooked rice, pasta, noodles
- 1 cup porridge
- 1 1/3 cup breakfast cereal flakes
- 1/2 cup muesli
Vegetables, legumes
- 75g (1/2 cup) cooked vegetables
- 75g (1/2 cup) cooked dried beans, peas or lentils
- 1 cup salad vegetables
- 1 potato
Fruit
- 1 medium piece (eg. apple, banana, orange, pear)
- 2 small pieces (eg. apricots, kiwi fruit, plum)
- 1 cup dried pieces or canned fruit
- 1/2 cup juice
- dried fruit (eg. 4 dried apricot halves)
- 1 1/2 tablespoons sultanas
Milk, yoghurt, cheese
- 250ml (1 cup) fresh, long - life or reconstituted dried milk
- 1/2 cup evaporated milk
- 40g (2 slices) cheese
- 200g (1 small carton) yoghurt
- 250ml (1 cup) custard
Meat, poultry, fish, eggs, nuts, legumes
- 65-100g cooked meat, chicken (eg. 1/2 cup lean mince, 2 small chops or 2 slices roast meat)
- 1/2 cup cooked (dried) beans, lentils, chick peas, split peas or canned beans
- 80-120g cooked fish fillet
- 2 small eggs
- 1/3 cup peanuts or almonds
- 1/4 cup sunflower seeds or sesame seeds
Extra foods
- 1 (40g) doughnut
- 4 (35g) plain sweet biscuits
- 1 slice (40g) plain cake
- 1/2 small bar (25g) chocolate
- 2 tablespoons (40g) cream, mayonaise
- 1 tablespoon (20g) butter, margerine, oil
- 1 can (375ml) soft drink
- 1/3 (60g) meat pie or pastie
- 12 (60g) hot chips
- 1 1/2 scoops (50g scoop) icecream
Breads, cereals, rice, pasta, noodles
- 2 slices bread
- 1 medium bread roll
- 1 cup cooked rice, pasta, noodles
- 1 cup porridge
- 1 1/3 cup breakfast cereal flakes
- 1/2 cup muesli
Vegetables, legumes
- 75g (1/2 cup) cooked vegetables
- 75g (1/2 cup) cooked dried beans, peas or lentils
- 1 cup salad vegetables
- 1 potato
Fruit
- 1 medium piece (eg. apple, banana, orange, pear)
- 2 small pieces (eg. apricots, kiwi fruit, plum)
- 1 cup dried pieces or canned fruit
- 1/2 cup juice
- dried fruit (eg. 4 dried apricot halves)
- 1 1/2 tablespoons sultanas
Milk, yoghurt, cheese
- 250ml (1 cup) fresh, long - life or reconstituted dried milk
- 1/2 cup evaporated milk
- 40g (2 slices) cheese
- 200g (1 small carton) yoghurt
- 250ml (1 cup) custard
Meat, poultry, fish, eggs, nuts, legumes
- 65-100g cooked meat, chicken (eg. 1/2 cup lean mince, 2 small chops or 2 slices roast meat)
- 1/2 cup cooked (dried) beans, lentils, chick peas, split peas or canned beans
- 80-120g cooked fish fillet
- 2 small eggs
- 1/3 cup peanuts or almonds
- 1/4 cup sunflower seeds or sesame seeds
Extra foods
- 1 (40g) doughnut
- 4 (35g) plain sweet biscuits
- 1 slice (40g) plain cake
- 1/2 small bar (25g) chocolate
- 2 tablespoons (40g) cream, mayonaise
- 1 tablespoon (20g) butter, margerine, oil
- 1 can (375ml) soft drink
- 1/3 (60g) meat pie or pastie
- 12 (60g) hot chips
- 1 1/2 scoops (50g scoop) icecream