Good nutrition is important at all tines, and especially so for the teenage athlete. Each day’s intake should contain a balance of a variety of food groups, as well as adequate fluid intake (6 - 8 glasses of water daily). Using the food guide pyramid, the suggested number of servings and single serving sizes of various foods is as follows: Whole grains, bread, cereal, rice & pasta group: 6 - I I servings daily
1 slice of bread or small roll
1/2 bun, bagel or English muffin
1 ounce of ready to eat cereal
1 cup of cooked cereal, rice or pasta
3 - 4 small or 2 large crackers Fruit Group: 2- 4 servings doily, eat generously
1 medium apple
1/2 cup of cooked, chopped or canned fruit
3/4 cup of fruit juice
1/4 cup of dried fruit Vegetable Group: 3- 5 servings doily, eat generously
1 cup of raw, leafy vegetables
1/2 cup of other vegetables, cooked or raw
3/4 cup of vegetable juice Milk, Yogurt & Cheese Group: 2-3 servings doily, eat moderately
1 cup of milk or yogurt choose low or non-fat)
1 1/2 ounces of natural cheese
2 ounces of processed cheese Meal, Poultry, Fish, Eggs, Legume, Nut, Seeds & Meat alternative Group: 2- 3 servings daily eat moderately
2 - 3 ounces of cooked lean meat, poultry or fish
1/2 cup of cooked dried beans
1 egg
2 tablespoons peanut butter Vegetable Fats and Oils, Sweets and Salts; Eat sparingly. This food guide is useful whether you are a meat-eater or a vegetarian, Whatever your dietary choices, it is important to eat a variety of foods and to consume adequate amounts of protein, vegetables, and fruit each day. The teenage athlete should probably look to the higher number in the range of servings for each food group.
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