Val's healthy menu ( sample)

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Val's healthy menu ( sample)

  1. 1. Healthy Eating Menu Girl aged 48 + 30 -60 minutes everyday. Recommended amount: Grains – 6 oz Dairy – 3 cups Fruit – 2 cups Vegetables – 3 cups Meat, fish & beans (M&B - protein) – 6 oz Day 1 Breakfast Frittata – 2 eggs = 2 oz protein & whole wheat roll = 1.5 oz grains Carton of milk =1 cup dairy Snack (10am) Mango shake =1/2 cup fruit Lunch Chicken teriyaki ( 1 cup rice= 2oz grains, chicken = 2oz (M&B), 1 cup vegetables 1 banana = 1 cup fruit Snack (3pm) Cheese and 2 whole-wheat crackers= 1 cup dairy, ½ oz grains Dinner Healthy option – Grilled fish & lemon & extra veg - fish= 2 oz meat& beans, 1 cup brown rice= 2oz grains, 2 cups mixed vegetables Frozen yogurt and fruit – 1 cup dairy, 1/2 cup fruit -------------------------------- TOTAL – 6oz grains, 3 cups dairy, 6 oz meat & beans, 2 cups fruit, 3 cups vegetables
  2. 2. Day 2 Breakfast Rice and Bangus (1 cup rice = 2 oz grains, 2 oz M&B & 1 cup veg) Milk carton (1 cup dairy) Snack(10am) Pizza slice (base= 1oz grains, cheese = 0.5 cup dairy, tomato = 0.5 veg) Lunch Mongolian Chicken Bowl (1 cup rice = 2oz grains, 1 cup veg, chicken = 2oz M&B) Watermelon shake (1 cup fruit) Snack (3pm) Pandesal and Banana (1oz grains, 1 cup fruit) Dinner Vegetarian Burrito (soft taco= 1.5oz grains, beans = 2oz M&B, 1 cup mixed veg, Cheese =0.5 dairy) Fruit plate and plain yoghurt (1 cups fruit, 1 cup dairy) -------------------------------Total- 7.5 oz grains, 3 cups dairy, 3 cups fruit, 2.5 cups vegetables, 6 oz meat & beans

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