Most teens need five to ten servings of grains or
starchy foods per day, two to three servings of fruit, three to five servings of meat or other protein - rich foods, two to three servings of vegetables, four to five servings of dairy and two to four servings of fat each day.
People tend to eat about the same amount of
food volume
per day, so replacing some of that volume with
starchy, voluminous
foods like potatoes and bananas can often help people eat less.