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Healthy lunch menu: Teens

What should an average teenager eat? How many calories? This presentation will answer your questions about healthy eating.

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Healthy lunch menu: Teens

  1. 1. Healthy Lunch Menu  An ideal healthy lunch menu for young teenagers  Types of food a growing body needs  Find out the recommended amount of calories per day for a teenager  Find out how many calories are in your lunch, and work out if it’s good or bad for you  Your 5 a day
  2. 2. Ideal teenage lunch Tuna pasta salad (with coleslaw) 1 medium cup of fruit salad A slice of banana cake Pure orange juice (unsweetened) Remember: keep yourself hydrated
  3. 3. Types of food a growing body needs Healthy food is what a growing body needs Your body is made up of billions of individual cells, each specially designed to perform its own job. Whether it is a liver cell, a skin cell, a nerve cell, a blood cell or any other type of cell that exists in your body, it needs to be well nourished in order to do its job. Every one of your cells needs water, oxygen, and nutrients in order to live and work. The nutrients include carbohydrates, proteins, fats, vitamins, and minerals.
  4. 4. Amount of calories per day for a teenager An average teenage girl needs between 1,800 and 2,400 calories each day Teenage boys require 1,800 to 3,200 calories each day depending on their age. Males between the ages of 11 and 13 need 1,800 to 2,600 calories; those ages 14 to 18 need 2,200 to 3,200 calories per day The amount of calories a teen needs each day also depends on how active he/she is. The more a teen exercises, the more calories he/she needs. Moderately active teenage girls need 1,600 to 2,000 calories a day
  5. 5. How many calories in your lunch? Is it good or bad? In a tuna pasta salad, there are approximately 500 calories. In a medium cup of fruit salad, there are around 312 calories. Banana cake contains 323 calories in one slice, and 21 percent of the calories are found in fat, 74% in carbohydrates and 5% in protein. In a pure orange juice (unsweetened), there is around 60 calories.
  6. 6. Your 5 a day Your 5 a day can be any fruit. For example: 1 Apple, 1 Ripe banana, a handful of grapes, 4/5 strawberries and a slice of any type of melon. Or you can just eat a medium cup of fruit salad, which usually contains lots of different types of fruits you can have.
  7. 7. Top tips on keeping healthy Eat a nutritious breakfast Eat a variety of foods (moderation) Get moving, keep fit Participate on activities you enjoy Choose healthy snack Drink plenty of water Having fun IS important