A diet chart for 13 year old girl with 2479.95 calories.
Answers
Explanation:
hile calories are important, so are carbohydrates, protein, fat, vitamins and minerals. Your 13-year-old needs these essential nutrients to have a healthy body. Fruits and vegetables are a good source of healthy carbs and are rich in vitamins A and C, and also in folate, which teens need for growth and development. Make sure your 13-year-old gets 1 1/2 to 2 cups of fruits and 2 to 3 cups of vegetables a day. Whole grains contain healthy carbs and are rich in fiber, and also have plenty of with B vitamins and iron. Your 13-year-old needs enough iron to support muscle growth and blood volume. Young teens need 5 to 8 ounces of grains a day. An ounce of grains is equal to one slice of whole-grain bread or 1 cup of whole-grain cereal.
Offer 5 to 6 ounces of healthy protein each day, which is found in foods such as poultry, fish, eggs, beans and lean red meat. These not only meet your teen's protein needs, but also provide iron, zinc and B vitamins. Low-fat or nonfat milk, plus fortified milk alternatives, such as soy milk, provide protein and carbs and are rich in calcium and vitamin D, which are important for bone health and growth. Your 13-year-old needs 3 to 4 cups of milk or yogurt a day.
Don't forget the fat. Good sources for your 13-year-old include avocados, nuts, seeds and vegetable oils such as olive and canola. While healthy fats are important, they are a concentrated source of calories, so limit the intake to no more than three servings a day, in which one serving is equal to 1 tablespoon of oil, 1 ounce of nuts or half an avocado.
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