Plant-Based Nutrition for Tweens and Teens

Introduction

Hey there! Are you curious about eating healthy and feeling your best? Today, we’re diving into the world of plant-based nutrition. This means focusing on foods that come from plants—like fruits, vegetables, grains, nuts, and seeds. Not only are these foods delicious, but they’re also packed with nutrients that help our bodies grow strong and stay healthy.

Balancing a Meal

Eating a balanced meal is super important. It helps give our bodies all the nutrients we need to stay active, think clearly, and grow. Here’s how you can balance your meals with plant-based foods:

1. Fruits and Vegetables

These should make up about half of your plate. They’re full of vitamins, minerals, and fiber. Aim for a colorful variety—like apples, carrots, berries, and broccoli.

2. Whole Grains

About a quarter of your plate should be whole grains. These include foods like brown rice, whole wheat bread, quinoa, and oats. They give you energy and keep you feeling full.

3. Healthy Fats

Don’t forget healthy fats! They help your brain and heart. Good sources are avocados, nuts, seeds, and olive oil.

4. Dairy or Alternatives

If you don’t eat dairy, there are plenty of plant-based alternatives like almond milk, soy yogurt, and vegan cheese.

5. Protein

Protein is like the building block for our muscles, skin, hair, and nails. It helps repair our bodies when we get hurt and keeps our immune system strong. It also helps to build muscles. When you’re growing—like you are—getting enough protein is crucial.

Plant-Based Protein Sources

Beans and Lentils: These are great in soups, salads, or even as a side dish.
Tofu and Tempeh: These soy-based foods can be used in a variety of dishes.
Nuts and Seeds: Great for snacking or adding to meals for extra crunch.
Quinoa: A grain that’s also a complete protein, meaning it has all the essential amino acids your body needs.

Sample Balanced Meal Chart

Here’s a simple chart to help you visualize a balanced plant-based meal:

Critical Thinking Multiple Choice Questions

Let’s see what you’ve learned! Here are some questions to test your knowledge:

Question 1:

Why is it important to include a variety of fruits and vegetables in your diet?

A) They make your plate look pretty
B) They provide a range of vitamins and minerals
C) They are the only source of protein
D) They don’t contain any calories

Question 2:

Which of the following is NOT a plant-based protein source?

A) Lentils
B) Tofu
C) Chicken
D) Nuts

Question 3:

What portion of your plate should be filled with whole grains?

A) Half of the plate
B) One quarter of the plate
C) The entire plate
D) A small amount

Question 4:

Why do our bodies need protein?

A) To help repair and build muscles
B) To keep us awake
C) To make food taste better
D) To give us vitamins

Question 5:

Which food is a good source of healthy fats?

A) Apples
B) Avocados
C) Carrots
D) Brown rice

Remember, eating a variety of plant-based foods is not only good for you but can also be a fun and delicious adventure. Keep experimenting with different foods and recipes to find what you love best!

Answers:

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