Do you know what’s healthy?1 Check your knowledge answering the following questionnaire Circle the letter of your option The nutrient and energy needs of teenagers are the same as those of any other age group a Yes b No A healthy balanced diet means… a A diet rich in fruit, vegetables and starchy foods that also contains moderate amounts of foods rich in protein, milk and dairy foods b A diet rich in fruit and vegetables, that also contains moderate amounts of foods rich in protein, milk and dairy foods c A diet rich in fruit, vegetables and saturate fats, that also contains moderate amounts of foods rich in protein, milk and dairy foods Milk, cheese, yoghurt, soya beans, tofu and nuts are good sources of… a Iron which is needed for healthy blood b Calcium, which is needed for healthy bones and teeth c Omega fatty acids which are good for maintaining low cholesterol levels It is very important than young women have enough iron which is included in … a Red meat, and fish, are rich sources of iron Pulses (such as beans and lentils), green vegetables and liver Cereals with added vitamins are also good sources b Bread, potatoes and rice c Milk and dairy foods http://www.eatwell.gov.uk 5 Fish is a good source of protein, vitamins and minerals and is low in saturated fat Oily fish are also a rich source of omega fatty acids We should eat oily fish… a Up to four portions of oily fish a week if you are a young man but no more than two portions of oily fish a week if you are a young woman b Up to six portions of oily fish a week if you are a young man but no more than four portions of oily fish a week if you are a young woman c No more than one portion of oily fish a week if you are a young man and up to five portions of oily fish a week if you are a young woman Citrus fruit (such as oranges and lemons), tomatoes and potatoes are all good sources of vitamin C, which is essential for health Vitamin C may help the body absorb iron We should eat … a At least four portions of fruit and vegetables a day b At least five portions of fruit and vegetables a day c At least three portions of fruit and vegetables a day If you are a vegetarian you should… a Balance your diet eating five portions of oily fish a week b Eat milk, cheese, eggs and pulses (such as lentils and beans) which are good sources of proteins c At least a portion of ham or turkey a week Avoid fizzy drinks and snacks that are rich in fat, sugar and salt We shouldn’t have more than… a 6g of salt a day b 20g of salt a day