Adolescent & teenage girls need 2,200 calories a day.

Adolescent & teenage boys need 2,800 calories a day.

Balance the food you eat with physical activity.

Eat plenty of grain products, vegetables, and fruits.

Choose a diet that is low in fat, saturated fat, and cholesterol.

Eat a healthful variety of foods each day:  
6-11 servings of grains, cereals, pasta
3-5 servings of fruits
3-5 servings of vegetables
2-3 servings of meat, poultry, dried beans, eggs, and nuts
2-3 servings of milk, yogurt, and cheese
Minimal use of fats, oils, and sweets