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i need to find a health diet for a 14 year old female, to make sure they recieve all the vitamins and minerals they need.

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the best way is going to a nutritionist..
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Hi,
Your body in that age is experiencing many changes. Your puberty will affect your body with some changes that you don’t like, for instance you may be prone to more weight gain. So I like the idea that you want to eat healthy and receive all needed vitamins and minerals. Your calories should range from 1800 to 2500. You have to know that best food for you right now are vegetables, because they contain many good minerals and vitamins. You can eat brown rice or oatmeal. Also try to drink low fat milk and similar dairy products. Fruit is also essential in your diet. Avoid high fat meat and try to eat only chicken, fish and lean beef.
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