Breads, cereals, grains and pasta consist largely of carbohydrates (special types of complex sugars), which are excellent sources of energy. Choose products made from whole grain, which contain more nutrients and fiber, rather than refined (more processed) products. For example, choose 100% whole-wheat bread instead of wheat bread or white bread. Also choose products that are low in sugar and salt. For example, choose graham crackers instead of doughnuts, and choose unsweetened cereals or oatmeal instead of sugar-coated cereals.

Fruits, excellent sources of vitamins (especially vitamin C), minerals and fiber, are favorites among adolescents and adults. Suggestions include: apples, bananas, nectarines, peaches, pears, oranges, grapefruits, strawberries, cantaloupe and other melons, mango, kiwi, plums, and dried fruits such as apricots, dates, prunes and raisins.

Vegetables are excellent sources of vitamins (especially vitamins A and C), minerals and fiber. However, many adolescents do not eat the recommended number of servings of vegetables each day. To ensure that adolescents do eat their vegetables, it is best for parents to set a good example and use creativity in preparing the vegetables. Vegetables can be served with sauces and dips, and blended into other foods (pizza, spaghetti sauce, casseroles).

Suggestions include carrots, green beans, peas, broccoli, cauliflower, cabbage, winter squash, potatoes, sweet potatoes, cucumbers, tomatoes, lettuce, other greens, bell peppers, onions, zucchini, summer squash, Brussels sprouts, corn on the cob and asparagus.

Dairy products are excellent sources of calcium and protein. Milk also contains vitamin D, which is important for getting enough calcium into our bodies. Calcium can be found in nondairy products such as fortified soymilk, tofu, dark green leafy vegetables (kale, turnip greens), and calcium-fortified orange juice. If your adolescent does not eat dairy products, speak with your doctor or a nutritionist to make sure that he is getting enough of these nutrients in other ways.

Meat, poultry, fish and eggs are all excellent sources of protein, which supplies the amino acids (building blocks) necessary for the growth, repair and maintenance of all parts of our bodies. These important amino acids can also be obtained by eating a variety of plant-based foods, including grains, legumes, seeds, nuts and vegetables. For example, one of the best plant-based sources for amino acids is soybean (found in tofu, tempeh, nondairy cheeses and other products) because soy protein is considered nutritionally equivalent to the protein found in meat. If your adolescent does not eat any meat, poultry, fish or eggs, speak with your doctor or a nutritionist to make sure that he is getting enough protein from plant-based foods.

Note that one-half cup of cooked dry beans, 1 egg, 2 tablespoons peanut butter, or 4 ounces of tofu have approximately the same protein content as 1 ounce of lean meat.

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