This document discusses healthy eating options for various meals and snacks throughout the day. It recommends porridge for breakfast for its calcium and fiber to keep bones and teeth strong. An apple is suggested for morning tea as a natural source of energy. Lunch involves a tuna sandwich for its fiber and protein to aid digestion and muscle building. Carrots are proposed for afternoon tea as a source of carbohydrates for sustained energy. Finally, a caesar salad is listed for dinner to provide iron, protein, oxygen transport, and muscle building.