1. Carbohydrates
2. Proteins
3. Fats

Essential amino acids are the amino acids that are only obtained through food. They are not produced or synthesized by our bodies. Foods such as meat, eggs, soy, and dairy products are rich in essential amino acids.

Teens can improve their bone health and reduce the risk of developing osteoporosis as they grow old by eating foods that are rich in calcium. Calcium is an important mineral that helps build strong, healthy bones as you age.

Consuming saturated fats can increase the levels of cholesterol. Excess cholesterol in the blood can build up on the insides of the arteries. This raises the risk of heart diseases.

Trans fats behave like saturated fats and promote cholesterol build up in the arteries.

Fruits and vegetables are a good source of fiber. Fiber moves waste through the digestive system. Eating foods high in fiber can help feel full and may reduce the risk of cancer, heart disease and type-2 diabetes.

Here is a sample weekly lunch menu at school which is based on the guidelines for healthy eating:

Monday: Pizza roll, tossed salad, baked beans, water

Tuesday: Chicken with cheese crisps, yogurt, carrot sticks, grapes, orange juice

Wednesday: Veggie tuna wrap, strawberries, brownies, milk

Thursday: Chicken wings, cheese sauce, baked beans, apple slices, water

Friday: Spaghetti and meat, mango and peach salsa, peanut butter bars, grape juice

Vitamin A

I can make you see clearly at night, like when you go for trick-or-treating during Halloween or when you go star-gazing during those warm, summer nights. I can help you see the beautiful colors too, even from the brightest yellow to the darkest blue. I can help you fight infections by adding extra power to your immune system.

You can get me if you drink milk and eat liver. I am also found in veggies and fruits that are orange in color (carrots and cantaloupe), as well in dark leafy vegetables.