S: Become A Healthier You
FC: Becoming A Healthier You | Janice Ryan Paige Haley
1: Reasons To Have A Healthy Diet: 1. Protein is needed for growth and to build and repair body tissue. 2. Correct Nutrition helps with body processes. 3. Fiber helps reduce risk of colon cancer. 4. A well balanced meal gives you energy. 5. You're less likely to have high blood pressure, diseases, diabetes, breast and colon cancer.
2: Amount of servings of each food group needed daily. | Bread, cereal, rice and pasta group: you need 6-11 servings each day. Vegetable group: 3-5 servings a day Fruit group: 2-4 servings Milk, yogurt and cheese group: you need 2-3 servings each day Meat, poultry,fish,dry beans, eggs, and nuts group: 2-3 servings each day Fats, oils, and sweets: you should limit the amount of fats, oils and sweets. 30 percent or less of the total calories you eat should come from fat. 10 percent or less should come from saturated fats.
3: Nutritional plan for an underweight teen | Name: Tori Temple Age: 16 Height: 5'5 Weight: 100 lbs Activity: 60 minutes or more every day caloric intake currently: 1600 caloric intake during meal plan: 2400
4: Day 1: !Half a cup to 1 cup oatmeal with three fourths cup of blueberries, 12 almonds and 8 oz of low fat milk. Day 2: 1 and a half cups of 2 percent milk, 2 fried eggs, 100 percent whole wheat bagel with cream cheese, and one granola bar. Day 3: 2 cups of Cheerios with 1 cup of whole milk, 1 banana, 1 piece of cinnamon toast with butter.
5: Day 4: 1 cup of 2 percent reduced fat milk, 2 bran, multi-grain, or wheat waffles with syrup, 1 and a half cups of raw blueberries. Day 5: 1 and a half cup of 2 percent reduced fat chocolate milk, 1 egg, cheese, & ham on an English muffin, 2 cup of raw raspberries. Day 6: 3 egg whites, 2 cups of 100 percent of orange juice, and 2 slices of extra lean deli ham. Day 7: 2 cups of 2 percent reduced fat milk, 1 cup flavored oatmeal with white sugar, and 3 raw oranges.[
6: Day 1: Slice of toast and half a banana half a slice of pita bread. 1 half cup baby carrots 1 tsp of hummus dip Day: 2 one fourth cups of pretzel, nut, cereal snack mix, 1 and a half cup of strawberries, half a cup of raw broccoli with ranch. Day 3: Ham sandwich with mayo and lettuce, 1 and a half cup of mangoes, half a cup of chocolate whole milk, and half a cup of cucumbers. | Snacks
7: Day 4: 3 and a half slices of fat-free American cheese, half a slice of raisin bread, 1 and a half raw tomato, 1 cup of raw cauliflower. Day 5: Plain fat-free yogurt, 1 and a half slices of mozzarella cheese. Day 6: 1 cup of malted milk (ovaltine), 1 regular slice of diet high-fiber bread, and 1 regular wheat bagel. Day 7: 1 oz flavored low-fat yogurt, 1 slice cheese bread, and 10 wheat thins.
8: Day 1: 1 -2 oz. of cooked pasta 1 cup of mixed vegetables 2-3 oz of chicken breast 1 cup of reduced fat milk 2-3 tsp of olive oil for drizzling on top of chicken and vegetables. Day 2: 1 oz plain yogurt (whole milk), 1 slice of garlic bread, three-fourths cups of grapes, and 2 cups of ceaser salad with dressing. Day 3: Hamburger (double on a bun with ketchup, lettuce and tomato), with large fries and ketchup. | Lunch
9: Day 4: 1 medium breaded fried steak (eat lean & fat) with steak sauce, 1 and a half medium whole wheat tortilla, half a cup of raw strawberries, and half a cup of cucumbers. Day 5: Club sandwich (chicken, bacon, tomato) with regular mayo, and 2 cups of sliced raw carrots. Day 6: 1 and a half cups of low-fat, low-sugar ice milk, 1 grilled cheese sandwich, and 2 cups of cooked brussel sprouts. Day 7: 4 medium slices of sourdough bread, and 2 cups of tomato cucumber salad with oil & vinegar.
10: Day 1: 1 - 2 ounces of brown rice. 2-3 ounces of grilled salmon 1 cup salad 1-2 tsp dressing for salad 1 cup of reduced fat milk one half cup of fresh melon for dessert. Day 2: 1 medium grilled porkchop (lean & fat), 2 medium chocolate cookies, stuffed baked potato with sour cream. Day 3: Taco (beans, cheese, lettuce, tomato, salsa) | Dinner
11: Day 4: Grilled steak (eat lean only), 1 medium slice of french bread, and half a cup of cooked broccoli. Day 5: three-fourths cups of baked beans, and 1 cup of spaghetti with tomato sauce and no meat. Day 6: 2 slices of fat-free american cheese, three-fourths cup of chicken salad spread, and 1 cup of raw broccoli.\ Day 7: 4 slices of lean smoked ham, and 1 cup of cooked green beans.