Healthy menu final  calvin zhang
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Healthy menu final  calvin zhang Healthy menu final calvin zhang Document Transcript

  • HEALTHY MENU- By Calvin Zhang Day 1 Day  1: Breakfast: • Caesar  salad  -­‐  0.5  oz  of  grains,  0.75  cups  of   vegetables,  0.25  cups  of  dairy,  and  0.5  oz  of  protein   foods • Low  fat  milk  -­‐  1  cup  of  dairy Snack:  10:00  a.m. • Low  fat  yogurt  -­‐  1  cup  of  dairy : o enu Inf M A special meal for vegetarians No meat, fish, or milk. Muslim-friendly no pork meals No pork included in all meals Lunch: • Miso  soup-­‐  0.25  cups  of  vegetables • 1  slice  of  french  bread-­‐  1  oz  of  grains • Chicken  teriyaki-­‐  2  oz  of  grains,  3  oz  of  protein  foods,   1  cup  of  vegetables • 1  mango-­‐  1.25  cups  of  fruit Snack:  3:30  p.m. • 1  medium-­‐sized  apple-­‐  1.25  cups  of  fruit • Soy  milk-­‐  1  cup  of  dairy A variety of food choices Menu includes foods ranging from Asian to western. Healthy foods Menu includes vegetables, fish, whole grains, and many more. Food group amounts and target audience of menu Dinner: • Brown  rice-­‐  2  oz  of  grains • 1  slice  of  whole  wheat  bread-­‐  1  oz  of  grains • Burrito  with  chicken  filling-­‐  3  oz  of  protein  foods • Potato  soup-­‐  0.5  cups  of  vegetables • Carrot  sLcks-­‐  0.5  cups  of  vegetables   Menu based on male teenagers 13 years old who exercise 30-60 minutes day. Amounts per day below: Total-­‐  6.5  oz  of  grains,  3  cups  of  vegetables,  2.5  cups  of   fruits,  3.25  cups  of  dairy,  6.5  oz  of  protein  foods Dairy: 3 cups Grains: 7 ounces Vegetables: 3 cups Fruits: 2 cups Protein foods: 6 ounces
  • HEALTHY MENU Day 2 Day  2: Breakfast: • Ravioli  with  cheese  and  spinach  filling  and  tomato  sauce-­‐  3  oz   of  grains,  0.5  cups  of  vegetables,  0.25  cups  of  dairy,  0.5  oz  of   protein  foods. • Strawberry  smoothie  -­‐0.5  cups  of  fruits  and  0.5  cups  of  dairy Snack:  10:00  a.m. • 1  banana  -­‐  1  cup  of  fruit Lunch: • Lasagna  with  beef  and  spinach-­‐  1  oz  grains,  0.5  cups  of   vegetables,  0.75  cups  of  dairy,    0.5  oz  of  protein  foods. • Beans  with  mushroom  sauce-­‐  0.5  oz  of  grains,  0.75  cups  of   vegetables,  0.25  cups  of  dairy • Sushi-­‐  0.5  oz  of  grains,  0.25  cups  of  vegetables,  0.5  oz  of   protein  foods • 1  dumpling  (meat  filling,  no  pork)-­‐  0.5  oz  of  grain,  0.5  oz  of   protein  foods Snack:  3:30  p.m. • 1  granola  bar  with  nuts  and  oats-­‐  0.5  oz  of  grains • Reduced  fat  milk-­‐  1  cup  of  dairy Dinner: • 1  medium  burrito  with  chicken  and  beans-­‐  2  oz  of  grains,  0.75   cups  of  vegetables,  2  oz  of  protein  foods. • Reduced  fat  milk-­‐  1  cup  of  dairy • Salad  with  grilled  chicken,  cheese,  leRuce,  and  tomato  (no   dressing)-­‐  0.5  cups  of  vegetables,  0.25  cups  of  dairy,  and  1  oz   of  protein  food Total:  8  oz  of  grains,  3.25  cups  of  vegetables,  1.5  cups  of  fruit,  3   cups  of  dairy,  5  cups  of  protein  foods
  • HEALTHY MENU Day 3 Day  3:   Breakfast: • Omelet  (milk  added,  plain,  cooked  with  vegetable  oil)-­‐  1  oz  of  protein   foods  from  egg • Mango-­‐  1.25  cups  of  fruits • Low  fat  milk-­‐  1  cup  of  dairy   Snack:  10:00  a.m. • Orange-­‐  0.75  cup  of  fruits   Lunch: • Soybean  curd  tofu-­‐  4  oz  of  proteins • Fresh  broccoli  with  salt-­‐  1  cup  of  vegetables • 1  slice  of  carrot  bread-­‐  2  oz  of  grains • Hummus  (2  tablespoons)-­‐  0.25  cups  of  vegetables • Strawberry  smoothie-­‐  0.5  cups  of  fruits,  0.5  cups  of  dairy   Snacks:  3:30  p.m.   • Plain  yogurt-­‐  1  cup  of  dairy   Dinner: • Brown  rice-­‐  2  oz  of  grains • 2  slices  of  whole  grain  bread-­‐  2  oz  of  grains • Baked  salmon-­‐  1  oz  of  proteins • Potato  Soup-­‐  0.5  cups  of  vegetables • Stewed  tomatoes-­‐  1  cup  of  vegetables   Total:    6  oz  of  grains,  2.75  cups  of  vegetables,  2.5  cups  of  fruits,  2.5  cups  of   dairy,  6  oz  of  protein  foods