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Boys 9-18 require 3 cups daily
Get calcium rich foods such as cheese, milk, or eggs
Switch to low fat or fat-free, they have the same amount of calcium but less fat and calories

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Boys 14-18 require 8 ounces grains and 4 ounces whole grains

2 sub groups: 1st whole grains, 2nd refined grain

Check ingredients to ensure they are whole grain and avoid gluten if you have Celiac Disease

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Boys 14-18 require 6.5 ounces daily

A healthy alternative is to replace meat and poultry with 8 ounces of seafood

Try grilling, broiling, poaching, or roasting

Keep portions small and lean

Vary to other protein choices such as nuts, beans, seeds, and peas

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Boys 14-18 require 3 cups daily

5 sub groups: 1st dark greens, 2nd red and orange veggies, 3rd beans and peas, 4th starchy veggies, 5th other veggies

Fresh is best

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Boys 14-18 require 2 cups daily

Fruits are a better choice than junk like chips or cookies for a snack

It is best to choose whole or cut up fruits rather than fruit juice