TEENAGERS AND YOUNG ADULTS

Being a teenager is not only a major transitional period emotionally, but also physically. Around age 14 for boys and 12 for girls, teens enter the greatest vertical growth period, females requiring about 2,400 calories a day, males 2,800-3,000. Luckily, the Dietary Guidelines for Americans has many recommendations for how to fill these calories in a smart and balanced way. Whether, frozen, canned, dried or fresh, it is important to eat five fruits and vegetables per day, whole grain, and lean meat.

The key to avoiding excessive or unhealthy snacking at this age is breakfast. Breakfast gives you the energy you need to start your day and also helps with your memory and concentration. Most teenagers skip breakfast because they are in a hurry or are not yet hungry, but even something small can have a large impact. While a good breakfast can come from any food group, try to avoid those high in fat like biscuits and gravy or sausage.

If, however, snacking is necessary for a teen, perhaps for energy for athletics, a great alternative to store-bought tomato salsa is a cucumber avocado salsa to go with your favorite chips. It's delicious and easy to make!

BENEFITS: The monounsaturated fats in avocados slow down digestion, making you feel fuller, longer. Cucumber is rich in potassium and magnesium, which lowers blood pressure

RECIPE: Cut up a cucumber and 1/4 of an avocado into a bowl, combine with salt and lemon juice