Calcium is crucial for the formation and maintenance of strong bones and teeth. It is especially important during adolescence, when bone growth is rapid.

Adolescents should aim to consume 5-9 servings of fruits and vegetables daily to ensure a well-balanced diet and adequate intake of essential vitamins, minerals, and fiber.

Vitamin D is crucial for the absorption of calcium and plays a vital role in bone health. It helps in the formation and maintenance of strong bones.

Adolescents require a higher protein intake compared to adults due to their rapid growth and development. The recommended daily intake is 1.2-1.5 grams of protein per kilogram of body weight.

Iron is a vital nutrient for the production of red blood cells, which carry oxygen throughout the body. Iron deficiency can lead to anemia, a condition characterized by low levels of red blood cells.

Adolescents should aim to consume 5-7 servings of whole grains daily to ensure a well-balanced diet and adequate intake of fiber, vitamins, and minerals.

Vitamin B12 is crucial for the proper functioning of the nervous system and plays a vital role in brain development. It is also essential for the production of red blood cells.

Adolescents should limit their intake of added sugars to less than 6 teaspoons per day to maintain a healthy diet and reduce the risk of chronic diseases.

Vitamin B1, also known as thiamine, is crucial for the production of energy and the metabolism of carbohydrates, proteins, and fats. It plays a vital role in cellular function.

Adolescents should aim to consume 3-4 servings of dairy products daily to ensure adequate intake of calcium, protein, and other essential nutrients.

Vitamin A is crucial for the maintenance of healthy skin, hair, and nails. It also plays a vital role in vision and immune function.

Adolescents should aim to consume 3-4 servings of lean protein daily to ensure adequate intake of essential amino acids and support growth and development.

Vitamin B9, also known as folate, is crucial for the prevention of neural tube defects in pregnant adolescents. It is essential for the proper development of the fetus's brain and spinal cord.

Adolescents should aim to consume 20-35% of their total daily calories from healthy fats, such as monounsaturated and polyunsaturated fats, to support growth and development.