Nutrition

Beatriz Mortágua Patrício

 Young people experience many changes during their tween and teen years.

Building healthy food and physical activity habits will help them now and as
they enter adulthood.

Our bodies need energy to function and also to grow.

ENERGY The Calories we get from food and drinks give us that energy

The food we eat is like energy to charge up our batteries for the day

Throughout the day, we use energy from the battery to move and to think

Balancing the energy you take in through food and beverages with the
energy you use for growth, activity, and daily living is called "energy
balance." Energy balance may help you stay a healthy weight.
“Take Charge of Your Health: A Guide for Teenagers.” National Institute of Diabetes and Digestive and Kidney Diseases, U.S. Department of Health and Human
Services, 1 Dec. 2016, www.niddk.nih.gov/health-information/weight-management/take-charge-health-guide-teenagers?dkrd=lglgc1334.
 Vegetables
Grains
Nuts
Fish Oil (omegas) Legumes
Olive Oil CARBOHYDRATE
Coconut Oil
Avocado
Meat and Fish
FATS PROTEIN Eggs
Nuts and Seeds
Youghurt

WATER

Calcium Fruit
MINERALS FIBER
Magnesium Vegetables
Potassiuim Legumes
Iron Wholewheat Pasta
VITAMINS
B9 (Folic Acid)
B12
D
 Calcium
"Calcium is the essential building block of bones and
teeth," The more bone a child builds, the more reserves
she'll have when bone loss begins in later years.

Fiber
Fiber isn't a vitamin or mineral, but foods that are high in
fiber also tend to be packed with many important
nutrients, like vitamin E, vitamin C, calcium, magnesium,
and potassium.
B12 and Other B Vitamins
The B vitamins are important for metabolism, energy,
and a healthy heart and nervous system. One of the
most important B vitamins is B12.

Shaw, Gina. “Vitamins and Minerals for Children: Calcium, Vitamin D, and More.” WebMD, WebMD, 15 Apr. 2013, www.webmd.com/health-insurance/features/family-vitamins#1.
 Vitamin D
Vitamin D works with calcium to build strong bones. It
may also help protect against chronic disease later in life.

Vitamin E
Vitamin E strengthens the body's immune system. It also
helps keep blood vessels clear and flowing well.

Iron
Iron helps red blood cells carry oxygen throughout the
body.