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Healthy eating menu lamt

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  • 1. 2 0 1 3 - 2 0 1 4 W E L L N E HEALTHY EATING MENU S S B Y: T I F FA N Y L A M Breakfast: DAY 1 Snack: Perfect Muesli with soy milk 1oz of grain and 1 cup dairy Peanut Butter Banana Sandwich - 3oz of grain, 1/2 cup of fruits, and 1/2 oz of protein Snack: Veggie Sticks - 1 cup of vegetables For people around my age , which is 12 -14 should have these amounts of food and should have at least 30 - 60 minutes of exercise per day. Day 2: Breakfast: Peanut Butter and Banana Sandwich - 3oz of grain, 1/2 cups of fruits, and 1/2 oz of proteins Glass of Milk - 1 cup of dairy Snack: Fruit Cup - 1 cup of fruits Veggie Sticks - 1 cup of vegetables Dinner: Frozen Yogurt with Bananas 1 cup of dairy and 1 cup of fruit Lunch: Greek Salad - 1/2 cup of vegetables, 1/4 cup of dairy, and 1/3 oz of protein Red Hummus - 1 1/2 oz of protein Lunch: Veggie Burger - 1/4 cup of vegetables, 1 1/2 oz of grains White Hummus - 1 1/2 oz of protein Snack: Tuna Salad Sandwich - 2oz of grains, 1/4 cup of vegetables, 2oz of protein, and 1 tsp. of oils Just Banana Smoothie with Extra Fresh Yogurt - 1 1/2 cups of fruits and 1 cup of dairy Chicken Teriyaki - 2oz of grains, 2oz of protein, 1 cup of vegetables Banana Bread - 1oz of grain Glass of Milk - 1 cup of dairy Total - 6oz of grain, 2.5 cups of vegetables, 1.5 cups of fruits, 3 cups of dairy, and 4.5 oz of protein Dinner Fried Rice with Chicken - 1 1/2 oz of grain, 1/4 cup of vegetables, 1 oz of protein, and 2 tsp. of oil. Glass of Milk - 1 cup of dairy Total - 7 ounces of grains, 3 cups of fruits, 2 cups of vegetables, 3 cups of dairy, 5 oz of protein

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