Why
older
children
and
teenagers
need
healthy
food
and
good
nutrition
Teenagers
go
through
big
changes
in
puberty
.
They
need
extra
nutrition
to
these
physical
changes
,
which
means
they
need
to
eat
healthy
food
.
Your
child
?
s
level
of
physical
and
stage
of
development
determine
exactly
how
much
healthy
food
they
need
.
But
you
?
ll
notice
your
child
has
a
bigger
,
which
is
their
body
?
s
way
of
telling
them
to
eat
more
.
What
is
healthy
food
for
older
children
and
teenagers
?
Healthy
food
for
pre
-
teen
and
teenage
children
includes
a
wide
of
fresh
foods
from
the
five
food
groups
:
vegetables
grain
foods
reduced
-
fat
dairy
or
dairy
-
free
alternatives
protein
.
Each
food
group
has
different
nutrients
,
which
your
child
?
s
body
needs
to
grow
and
work
properly
.
That
?
s
why
we
need
to
eat
a
range
of
foods
from
across
all
food
groups
.
Fruit
and
vegetables
Fruit
and
vegies
give
your
child
energy
,
,
anti
-
oxidants
,
fibre
,
and
water
.
These
nutrients
help
protect
your
child
against
later
in
life
,
including
diseases
like
heart
disease
,
stroke
and
some
cancers
.
Encourage
your
child
to
choose
fruit
and
vegetables
at
every
meal
and
for
snacks
.
This
includes
fruit
and
vegies
of
different
colours
,
textures
and
tastes
,
both
and
cooked
.
Wash
fruit
to
remove
dirt
or
,
and
leave
any
edible
skin
on
,
because
the
skin
contains
too
.
Grain
foods
Grain
foods
include
bread
,
pasta
,
,
breakfast
cereals
,
couscous
,
rice
,
corn
,
quinoa
,
polenta
,
oats
and
barley
.
These
foods
give
your
child
the
they
need
to
grow
,
develop
and
learn
.
Grain
foods
with
a
low
,
like
wholegrain
pasta
and
breads
,
will
give
your
child
longer
-
lasting
energy
and
keep
them
feeling
fuller
for
longer
.
Reduced
-
fat
dairy
foods
and
dairy
-
free
alternatives
Key
dairy
foods
are
milk
,
cheese
and
.
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
for
life
.
So
encourage
your
child
to
have
different
kinds
of
dairy
each
day
?
for
example
,
drinks
of
,
cheese
slices
,
bowls
of
yoghurt
and
so
on
.
If
your
child
doesn
?
t
eat
dairy
,
it
?
s
important
for
them
to
eat
dairy
-
free
foods
that
are
rich
in
calcium
?
for
example
,
tofu
,
kale
,
bok
choy
,
nuts
,
seeds
,
tinned
fish
with
bones
,
and
calcium
-
fortified
foods
like
cereal
,
soy
milk
and
bread
.
Not
all
dairy
alternatives
are
with
calcium
,
though
,
so
make
sure
to
read
food
labels
.
Protein
Protein
-
rich
foods
include
lean
meat
,
fish
,
chicken
,
eggs
,
beans
,
lentils
,
chickpeas
,
tofu
and
nuts
.
These
foods
are
important
for
your
child
?
s
and
muscle
,
especially
during
puberty
.
These
protein
-
rich
foods
also
have
other
vitamins
and
minerals
like
iron
and
-
3
fatty
acids
,
which
are
particularly
important
during
adolescence
:
Omega
-
3
fatty
acids
from
fish
help
with
your
child
?
s
brain
development
and
learning
.
Iron
fuels
your
child
?
s
muscle
growth
and
increase
in
blood
volume
.
Girls
need
extra
iron
because
of
their
periods
.
Protein
-
rich
foods
from
animal
sources
have
and
too
.
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