Recommended Servings of the Food Groups for Adolescents

Well-balanced meals are essential to the health and growth of children. Properly portioned meals and snacks for adolescents help kids stay active and healthy throughout the day. Knowing the correct portion size of each food group keeps adolescents from overeating and may help prevent your child from developing diabetes, weak bones, getting overweight and other medical problems.

Grains and Pasta

• Breads, cereals, rice and pasta from this group provide necessary carbohydrates adolescents need for growth and development. Complex carbohydrates also provide essential vitamins, minerals and fiber. Six to 11 daily servings in this food group is recommended daily, however adolescents should choose whole grains and foods low in fat and sugar. Avoid adding unnecessary calories and fats to this group by also adding toppings and spreads that are high in fat.

Fruits and Vegetables

• Fresh fruits and vegetables provide vitamins and minerals adolescents need for healthy bones, and can help fight illnesses. Fruit and vegetable juices that do not contain added sugar are also low in fat and sodium, and may count as one serving. A serving of three to five fresh vegetables and a serving of two to four fresh fruit daily is recommended for growing adolescents and may include raw, cooked or frozen servings. Avoid fruit cups with heavy syrups and added sugar.

Dairy and Protein

• Dairy provides necessary vitamins, minerals and proteins important to the proper development of bones and teeth. Dairy also provides a source of calcium, as long as the dairy is low in fat or of the skim variety. Diets that cannot include dairy products benefit from other sources of protein such as soy, rice, almond, oatmeal or coconut milks, beans, legumes such as peanuts, and other nuts like walnuts and cashews. Adolescents should consume two to three recommended servings of dairy or protein daily.

Fats, Oils and Sweets

• Fats, oils and sweets are the least amount of servings your adolescent should consume daily. It is recommended that this food group should be less than 30 percent of a child's daily diet. Saturated fats should be no more than 10 percent in your child's diet, and are found in dairy products, meat, palm, palm kernel and coconut oil. Instead, stick to foods that use unsaturated oils like olive, peanut and canola oils. Select leaner meats, low-fat dairy products and limit foods made with large amounts of sugar. It is recommended that adolescents consume foods from this group sparingly.