On average per day, teenagers should have 5 - 8 portions of bread / rice / noodles / cereal / potatoes, 4 serving of vegetables, 3 types of fruits, 3 types of calcium fortified milk / soy / cheese / yogurt and 1 - 2 portion(s) of meat / fish / beans.
 
Vitamin B group is required for energy, blood formation and nervous system.  Deficiency causes fatigue, loss of appetite, irritability, mental confusion, poor memory, poor growth and hair loss.  Foods rich in Vitamin B are nuts, brown rice, fatty fish, green leafy vegetables and citrus fruits.
 
Iron is important for oxygen transportation in the blood stream and builds resistance to infection when combined with Vitamin C which enhances absorption.  Especially important for girls who have started menstruation for prevention of anaemia.  It’s found most in liver, eggs, fortified breakfast cereals, green vegetables and red meat.
 
A lack of Zinc results in poor growth, frequent infection, skin problems and hair / nail growth.  Pork, liver, dark poultry meat, beef, eggs, cheese and beans are foods that are rich in Zinc.
 
During adolescence, 45% of the adult skeleton is formed.  Calcium is crucial for bones health.  Canned sardines, tofu, pulses, almonds, broccoli, fortified bread and dairy products are rich sources.

Magnesium is also essential in bone formation and enhances calcium absorption  in the body, transmission of nerves and muscle contraction.   It is found in wholegrain products, cereals, nuts and seeds.  Taking 150 - 200 mg of Magnesium-only supplement daily aids in preventing muscle cramps, palpitation, premenstrual syndrome and insomnia.
 
Omega 3 which is found mainly in oily fish, such as mackerel and other cold water fishes, should be eaten 2-3 times a week.  Among many health benefits, it is good for mental health, reducing dyslexia, curbing Attention Deficit Hyperactivity Disorder (ADHD), treating depression, improving memory and learning skills.  Research shows that the best source for Omega-3s (such as EPA and DHA) come from high quality purified fish oil supplement.

 
Besides the above-mentioned, it is also vital to replenish the bodily fluids with pure and clean drinking water!  The fluid requirement for 11 - 15 years of age is 55 ml / kg / day.   E.g. A 14 year-old weighing 48 kg needs at least: 55 x 48 = 2640 ml of water daily.
 
Distressing symptoms, such as hives, itching, rashes, nasal congestion, vomitting, diarrhoea and abnormal cravings are all possible indications of an allergic reaction.  An allergy arises when one is unable to digest certain food components and it is recommended that the victim of the allergy consult a qualified nutritionist or doctor to steer clear of future allergic reactions.

Food Advisory Group addresses the needs to improving health conditions through specific supplements and wellness programs through dietary nutritional planning, health screening and finding the most suitable and effective nutrition programs all under one roof.