1. Healthy Eating Menu
Girl aged 45 + 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 meat & beans & whole wheat roll = 2 oz grains
Carton of milk =1 cup dairy
Snack (10am)
Mango shake =1 cup fruit
Lunch
Chicken teriyaki ( 1 cup rice= 2oz grains, chicken = 2oz (M&B), 1 cup vegetables 1
banana = 1 cup fruit
Snack (3pm)
Low fat fruit yoghurt= 1 cup dairy
Dinner
Healthy option – Grilled fish & lemon & extra veg - fish= 2 oz meat& beans, 1 cup
brown rice= 2oz grains, 2 cups mixed vegetables
Ice cream cone – 1 cup dairy
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TOTAL – 6oz grains, 3 cups dairy, 6 oz meat & beans, 2 cups fruit, 3
cups vegetables

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 yoghurt (1 cups fruit, 1 cup dairy)
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Total- 7.5 oz grains, 3 cups dairy, 3 cups fruit, 2.5 cups vegetables, 6 oz meat & beans