What should an active young person eat

This includes fruit and vegies of different colours, textures and tastes, both fresh and cooked. Wash fruit to remove dirt or chemicals, and leave any edible skin on, because the skin contains nutrients too. You can help by being a healthy eating role model. If your child sees you eating a wide range of vegetables and fruit, your child is more likely to try them too.

Grain foods include bread, pasta, noodles, breakfast cereals, couscous, rice, corn, quinoa, polenta, oats and barley. These foods give your child the energy they need to grow, develop and learn. Grain foods with a low glycaemic index , like wholegrain pasta and breads, will give your child longer-lasting energy and keep them feeling fuller for longer. Key dairy foods are milk, cheese and yoghurt. These foods are good sources of calcium and protein.

In puberty, your child needs more calcium to help them reach peak bone mass and build strong bones for life. So encourage your child to have different kinds of dairy each day — for example, drinks of milk, cheese slices, bowls of yoghurt and so on.

Not all dairy alternatives are fortified with calcium, though, so make sure to read food labels. Protein-rich foods include lean meat, fish, chicken, eggs, beans, lentils, chickpeas, tofu and nuts. These protein-rich foods also have other vitamins and minerals like iron and omega-3 fatty acids, which are particularly important during adolescence:. Protein-rich foods from animal sources have zinc and vitamin B12 too. Try to include a few different food groups at every meal and snack.

Have a look at our illustrated dietary guidelines for children years , illustrated dietary guidelines for children years and illustrated dietary guidelines for teenagers years for more information about daily food portions and recommendations.

Water is the healthiest drink for your child. On average, active teenage boys need 3, to 4, calories a day, while teenage girls who are active may need 2, to 3, calories daily.

Choose quality calories from fruits, vegetables, whole-grain breads and cereals, low-fat dairy, lean protein foods and heart-healthy fats. These foods provide the nutrients athletes need. Carbohydrates are the most important fuel for an athlete. Carbs are stored as fuel inside muscles and athletes need full carbohydrate stores before activity.

Carbs also are needed after a workout to get ready for the next day's events. Carbs are the only fuel that can be used for power moves — a slam dunk, a sprint to the goal line or an overhead smash all need carbohydrates. Iron-rich foods. Boys double their lean body mass between the ages of 10 and 17, needing iron to support their growth. Girls need iron for growth too, and to replace blood they lose through menstruation. Good sources of iron include lean beef, iron-fortified cereals and breads, dried beans and peas, or spinach.

Limiting fat. Teens should limit their fat intake to 25 to 35 percent of their total calories every day and they should choose unsaturated fats over saturated fats whenever possible. Healthier, unsaturated fats include olive, canola, safflower, sunflower, corn, and soybean oils; fatty, coldwater fish like salmon, trout, tuna, and whitefish; and nuts and seeds.

Your teen should drink mainly water and low-fat or fat-free milk. Think of soda and artificially sweetened fruit juices as desserts or treats and reserve them for special occasions. They may be tasty but they are full of empty calories. Teens should be active for 60 minutes or more on most or all days of the week.

Have your teen replace TV and computer time with physical activities he or she enjoys like swimming, running, or basketball, have your teen walk or bike to school, and include yard work and walking the dog in their repertoire of chores.

Nutrition for Teens Help your teenager develop a healthier relationship with food.