Adolescent Nutrition

Important Nutrients

100

What element helps to improve concentration, learning and overall academic performance?

Iron

200

What vitamin helps with iron absorption? 

Vitamin C

300

What nutrient is vital for muscle growth and repair?

Protein

400

What nutrient is good for digestive health and helps maintain a healthy weight?

Fiber

500

What nutrient is crucial for building strong bones and teeth?

Calcium

DRIs

100

DRI for Iron 

11mg/day for males

15mg/day for females

200

DRI for Vitamin C

75mg/day for males

65mg/day for females

300

DRI for protein

0.85g/kg/day

400

DRI for fiber

38g/day for males.

26g/day for females

500

DRI for calcium

1300 mg/day

Food Sources

100

What are some iron rich foods?

Beef, pork, lamb, poultry, fish, tuna, salmon, beans and peanut butter, eggs.

200

What fruits and vegetables are high on vitamin C?

Oranges, strawberries, grapefruit, lemon, broccoli, dark leafy greens, cabbage, etc.

300

What foods are high on fiber?

Fresh fruits and vegetables, whole grains and legumes.

400

What are some protein sources?

Meat, poultry, eggs, dairy products, beans, tofu, nuts.

500

What foods are high in calcium?

Dairy products, leafy greens, and fortified foods.