This document provides a sample 2-day healthy eating menu for people aged 12-14. Day 1 consists of a perfect muesli breakfast with soy milk, a peanut butter and banana sandwich for a snack, veggie sticks, a Greek salad for lunch with hummus, a chicken teriyaki dinner with banana bread and milk. Day 2 includes a peanut butter and banana sandwich with milk for breakfast, a fruit cup and veggie sticks for snacks, a veggie burger for lunch with hummus, a tuna salad sandwich and banana smoothie, and fried rice with chicken and milk for dinner. The menu meets daily recommended amounts of grains, vegetables, fruits, dairy and protein.

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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