3-Day Meal Plan

3-Day Meal Plan

1. The Body need more nutrients to hep the growing process. Nutrients are found in the foods you eat
2. Half of your diet should be whole grain, there should also be a reccomended amount of fruits, vegetables, dairy and meat
3. An average teenager's body is still growing, therefore the body needs more nutrients to help the growing process. These nutrients can be found in the foods that the teenager would eat including calories, vitamins, proteins, fats and minerals

Breakfast

• Having a healthy breakfasts with less chronic disease would increased longevity and better health
• Intake of fiber in breakfast from cereals and oatmeal is great because fiber would lower your risk of diabetes, heart disease, diverticulitis and constipation. Examples of foods with fiber are hot cereal, 7-grain cereal, brown rice, corn grits, millets and quinoa.
• Intake of proteins in your body is also important because it is an imporant building block of bones, muscles, cartilage, skin and blood. Protein is a "macronutrient" means that the body need large quantities of it. Example of food having protein is eggs and tofu.
• Fruits is the best choice in breakfast because fruits gives you most of the vitamins and nutrients such as fiber and Vitamin C. A recommend amount of servings of fruits istwo serving of fruit every morning. Canned fruit packed in juice is also a good choice. Examples are oranges, grapefruits, apples, bananas, grapes kiwis, mangos, melons and berries

Lunch/Dinner

• Modest-amounts of protein for the teenage's body to function well. A recommend amount of protein for teenage boys and active men can get all the protein they need from three daily servings for a total of seven ounces.
• The amount of calories needed from a teenage boy age 14-18 is 2,200 sedentary clories
• At least half of your diet, needs to be whole grains and not processed. The recommended amount for a teenage bot is 7 ounces. Examples of grain is wheat, rice, oats, cornmeal, and any other cereal grain.
• Any vegetable or 100% vegetable juice counts as a veggie. There are 5 subgoups of vegetables; dark green veggies, starch veggies, orange vegetables, dry beans, peas and other. Recommendation is to get more dark green ad orange veggies into your daily diet. Recommend amount of vegetables is 3 cups for a teenager.
• Examples of Dark green vegetables: spinach, dark leafy lettuce, broccoli, romaine lettuce and collard greens.
• Examples of orange veggies: acorn squash, butternut squash, carrots, pumpkins and sweet potatoes.
• Any fruits or 100% fruit juice can be counted as a fruit. The recommendation is to get a variety of different kinds of fruit. The USDA also recommends limiting the amount of fruit juices.
• Most of these fruits have high metabolism and in Vitamin C. The recommend amount of fruits needed in a teenage bot is 2 cups.
• Examples are oranges, apples grapefruit, pears and many other fruits.
• Dairy products are important because they provide calcium to the body. USDA recommends to consume the fat free or low fat products from this food group. The recommended amount of dairy products for a teenager is 3 cups.
• Examples of dairy products are fat free and low fat milk, fat free and low fat yogurts, the many types of cheese.
• Meat and beans provide calorie intake and protein to the teenager.USDA recommends to consume lean meats and poultry when building your healthy meal plan. Also try to avoid fried foods; vary your choices with more fish, beans and nuts.
• Recommend amount of Meat and Beans is 6 ounce equivalents.
• Examples of Meat and Beans are Chicken, turkey, duck, goose, the many different beans, different types of nuts and seed and the different types of fishes.