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Feeling sluggish in the afternoons? Struggling to concentrate in class? These could be signs your body needs a fuel upgrade! Teens have busy schedules, packed with school activities, and social life. To keep your energy levels high and your brain sharp, a balanced diet is key.

Imagine your plate divided into three sections. One section should be filled with colorful fruits and vegetables. They provide essential vitamins, minerals, and fiber to keep you feeling energized. The next section should be filled with whole grains like brown rice, quinoa, or whole-wheat bread. These complex carbohydrates provide sustained energy throughout the day. Finally, the last section should be filled with lean protein sources like grilled chicken, fish, beans, or tofu. Protein helps build and repair tissues, and keeps you feeling full for longer.

Don't forget about healthy fats! Avocados, nuts, and seeds are all great sources of healthy fats that are essential for brain function and cell growth. While sugary drinks and processed snacks may seem tempting, they provide a quick burst of energy crash, leaving you feeling tired and hungry again soon.

1. Increased energy levels are the main benefit of a ______________ for teenagers.
2. You should fill the largest section of your ___________ with fruits and vegetables.
3. ____________ are a type of carbohydrates which are best for sustained energy.
4. Avocados, nuts, seeds are some examples of ____________.
5. You should avoid sugary drinks and processed snacks because they provide ______________.