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NUTRITION FOR TEENS

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Category: Region 2


Pinggang Pinoy For TeensHealthy eating during adolescence is important as body changes during this time and affect individual's nutritional and dietary needs. This is the period of rapid growth such as physical, emotional, intellectual, and social maturation and a window of opportunity for the improvement of nutritional status and correcting poor nutritional practices. Adolescents will start to become more independent and make their own food choices and they tend to increase their appetite to meet their growth needs. They are also heavily influenced by peers, media messages, and body image issues and influenced less by parents and family. 

Meal convenience is important to many adolescents and they may be eating too much of the wrong types of food, like soft drinks, fast-food, or processed foods. Also, a common concern of many adolescents is dieting, girls may feel pressure from peers to be thin and to limit what they eat.
To support this growth, teenagers need energy, calcium, and iron, sufficient protein.

SOURCES OF NUTRIENTS

As a teenager, your body is going through many physical changes, changes that need to be supported by a healthy, balanced diet. Below is the Pinggang Pinoy food guide that shows the recommended proportion by food group, Go, Grow and Glow.


In one plate, half of the plate represents Glow foods consisting of fruits and vegetables. One sixth of the plate is for the proportion of Grow foods such as meats, eggs, poultry, fish, beans and legumes. One third of the plate is for the Go foods like rice, corn, bread, oatmeal, bread and rootcrops.

MALE

GO rice & alternatives

Any of the following:

  • 2 cups of cooked rice
  • 8 pieces of small pandesal
  • 8 slices of small loaf bread
  • 2 cups of cooked noodles (ex. Pancit)
  • 2 medium pieces of root crop (ex: kamote)
  • 2 pieces small size medium variety of fish (ex: galunggong)
  • 2 slices of large variety of fish (ex: bangus)
  • 2 pieces of small chicken leg
  • 2 servings of lean meat, 30 grams each (ex; chicken,pork,beaf)
  • 2 pieces of tokwa, 6x6x 2cm each
  • 1 piece of small chicken egg and 1 piece of any food items mentioned above
  • 1 medium size fruit (ex: saging, dalanghita, manga)
  • 1 slice of big fruit (ex: papaya, pinya, pakwan)
  • 1 ½ cups of cooked rice
  • 6 pieces of small pandesal
  • 6 slices of small loaf bread
  • 1 ½ cups of cooked noodles (ex: pancit)
  • 1 ½ medium pieces of root crop (ex: kamote)
  • 1 piece (small size) medium variety of fish (ex: galunggong)
  • 1 slice of large variety of fish (ex: bangus)
  • 1 piece of small chicken leg
  • 1 serving of lean meat, 30 grams each (ex; chicken,pork,beaf)
  • 1 piece of tokwa, 6x6x 2cm each
  • 1 piece of small chicken egg
  • 1 medium size fruit (ex: saging, dalanghita, manga)

GROW fish & alternatives

Any of the following:

GLOW vegetables

1 – 2 cups of cooked vegetables (ex: malunggay, saluyot, gabi leaves, talinum, ampalaya, kalabasa, carrots, sitaw)

GLOW fruits

Any of the following:

FEMALE

Any of the following:

Any of the following:

1 – 1 ½ cups of cooked vegetables (ex; malunggay, saluyot, gabi leaves, talinum, ampalaya, kalabasa, carrots, sitaw)

Any of the following:

1 slice of big fruit (ex: papaya, pinya, pakwan)

DIETARY CHOICES


The desire for independence is a defining characteristic of the teenage years. One of the ways that teenagers assert their independence is through their dietary choices. They eat more meals away from home, and often have money to purchase meals and snacks on their own.


The eating habits of the family take on less importance, while the influence of peers and media messages increases.


Meet the changing nutritional needs of a growing teenager by choosing and enjoying a diet that includes a variety of foods from the Pinggang Pinoy, coupled with regular physical activity.