be determined by looking for the word ‘‘whole’’
before the grain name on the list of ingredients.Vegetables. The pyramid recommends eating more
dark green and orange vegetables, as well as more
dry beans and peas.
Fruits. A variety of fresh, frozen, or canned fruit
is good, but the USDA recommends limiting con-
sumption of fruit juices.
Milk, yogurt, and cheeses. The USDA recommends
getting plenty of calcium-rich food from low-fat or
fat-free milk. Adolescents should consume three
c. per day of fat-free or low-fat milk or equivalent
milk products. Teens who can’t drink milk should be
given lactose-free products or other sources of cal-
cium, such as hard cheeses and yogurt.
Meat and beans. Lean protein should come from
low-fat or lean meats and poultry that is prepared
by grilling, baking, or broiling. Varying choices is
recommended, so that more fish, beans, peas, nuts,
and seeds that provide protein are part of the diet.
Oils and fats. Most fat sources should come from
fish, nuts, and vegetable oils. Solid fats such as but-
ter, stick margarine, shortening, and lard should be
limited. Adolescents should receive no more than
25% to 35% of calories from fats.
Adopting a balanced eating pattern
TheDietary Guidelinesrecommend adopting a
balanced eating pattern. Using the USDA’s new pyr-
amid can help customize a plan for teens that provides
adequate nutrients for needed energy, growth, and
development. Teenagers often report eating high levels
of junk food, sweet sodas, especially when away from
home. More than one-half of adolescents do not
meet the Dietary Guidelines for fruit and vegetable
consumption and nearly two-thirds consume more
than the recommended amount of fat. Reports also
show that at least two-thirds of adolescent boys and
girls have tried to lose weight using unsuccessful
methods. While many efforts have been made on
national and local scales to improve the nutritional
selections of school lunches and vending machines,
the Dietary Guidelines offer a healthy way to provide
a balanced diet at home and in lunch choices brought
from home.
Fluid
Many adolescents ignore the role that fluids play
in nutrition. It is important to moderate drinking of
high-sugar beverages and fruit juices especially
between meals.Caffeinefrom sodas and coffee drinks
can interfere with sleep if consumed late at night,
which already is a health and school performance
issue for many teens. The Dietary Guidelines also say
that adolescents should not drink alcoholic beverages.
Adolescents need to drink an adequate amount of
water, though they do not need to overhydrate.Nutrition for strength
Adolescents who are physically active and play
sports will have different nutrition needs than typical
teenagers of the same age. For example, they will
require more fluids while exercising. In general, those
who are very active also require morecarbohydrates
in their diets than typical teens. Carbohydrates pro-
vide energy, but they should come from whole grains
and fruits, not from refined sugars.Vegetarian diets
A minority of adolescents are vegetarians, though
popularity of various vegetarian diets has increased
among adolescents in recent years. For the most part,
teenagers can meet most nutritional requirements and
achieve adequate growth with a well-planned vegeta-
rian diet. But the trend towardvegetarianismhas con-
tributedtonutrientdeficienciesinAmericanadolescents
because of restrictive eating in the formative years.
Teens have been reported to suffer stunted growth,
fragile bones, and stress fractures from lack of nutrients
on vegetarian diets.
The Dietary Guidelines are designed so that veg-
etarians can achieve recommended nutrient intakes
through careful selection of certain foods. However,
research has shown that teenage girls often have low
levels of nutrients such aszinc,iron, and calcium,
which can be more difficult to obtain from a vegeta-
rian diet. Only one in four teenage girls eat the recom-
mended quantity of meat on a daily basis. Vegan and
macrobiotic diets may require supplementation of for
teens.Processed and prepared foods
Americans are eating out more than ever and are
buying foods in the grocery store that are prepack-
aged. Reading labels is encouraged. In general, fresh
foods are healthier than those that are packaged.
Highly processed foods do not contain significant
amounts of essential minerals. They often contain
high amounts offatsand sugar, as well asartificial
preservativesand other additives. In recent years, a
major emphasis has been placed on improving the
nutritional value of lunch choices in schools. At one
point, about 75% of junior high and high schoolAdolescent nutrition