Val's healthy menu ( sample)

C
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
                            --------------------------------
TOTAL – 6oz grains, 3 cups dairy, 6 oz meat & beans, 2 cups fruit, 3
                         cups vegetables
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)
                              --------------------------------
Total- 7.5 oz grains, 3 cups dairy, 3 cups fruit, 2.5 cups vegetables, 6 oz meat & beans
1 sur 2

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Val's healthy menu ( sample)

  • 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 -------------------------------- 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) -------------------------------- Total- 7.5 oz grains, 3 cups dairy, 3 cups fruit, 2.5 cups vegetables, 6 oz meat & beans