Meats or beans provide the protein and iron girls need. Teen boys need more calories to keep up with their bodies' growth spurts. Boys may eat more pizza and burgers in the right balance, but should get protein from other sources, too. Yet most of those college students graduating with high honors are receiving failing marks in health. Skipping breakfast decreases the ability to concentrate.
Young adults are more apt to perform well at work if they are awake and alert.
Start with whole grain bread or cereal, and low-fat dairy for protein to give you energy to face the day. Eat six to 11 servings of grains, pasta, rice and noodles, five servings of fruits and vegetables and two servings of dairy a day. The good news is that adults in their middle years are less disabled by chronic conditions such as cardiovascular disease, hypertension and obstructive pulmonary disease than similarly aged adults born 17 years earlier. That adds to health risks. Eat six to 11 servings of grains, two to three servings of fruits and vegetables, and two to three servings of dairy and meat.