5heal

thypackedl
unchr
eci
pesf
orschool
goi
ngchi
l
dren

1.VegPul
ao,
Boi
l
edegg,
tomat
ocar
rotr
ait
a,appl
efr
uit
2.I
dli
&Sambhar
3.Met
hiPar
atha,
thi
ckdal
&but
ter
mil
k
4.Dal
Par
atha,
Pal
akSabzi
,Fr
iendr
ice
5.Gr
eenchut
neysandwi
ch,
Gauv
afr
uit

Q)Planaday’
sdi
etfora17yearol
dgi
rlwei
ghi
ng43kgonahei
ghtof5”
1”.Shei
snon-
veget
ari
anbyeat
inghabi
ts

Aheal
thydi
etpl
anf
orat
eenagegi
rlshoul
dincl
ude:

Calor
iesthatt
heteenagerneedsf
orover
all
growth.Theaver
agecalor
ier
equi
rementf
or
teengir
lsis1,
800to2,200ormoreift
hegir
lisphysi
cal
lyact
iveandpl
aysasport
.

Car
bohy
drat
es,
fat
s,andpr
otei
nsneededf
orheal
thyphy
sical
dev
elopment
.

Vi
tami
nsandmi
ner
alsf
orheal
thygr
owt
h.

Ahealt
hyandbalanceddiethelpst
hechi
l
ddevelophealt
hyeat
inghabi
ts,whichwi
l
lai
d
heri
nthefut
ure.Theref
ore,youneedt
oprepar
eahealthydi
etfory
ourteenage
daught
er.
Teenager shaveabusyschedul
e,andhealt
hymealsar
enotof
tenapar
toft
hei
rto-
do
l
ist.Thisdietpl
anincl
udessi
mple,heal
thyfoodst
haty
oucangett
hem t
oeati
nspit
eof
theirpackedrouti
nes.
Thereisnoone-size-f
it
s-al
ldietf
orteenagegir
ls.Yourgir
l’
sdi
etmustbeprepared
consider
ingherage, wei
ght,physi
calacti
vi
ty,
andheal t
hcondi
ti
ons.I
deal
l
y, ateenage
gi
rl’
sdietmustinclude:
Nat
ural
prot
einf
oods—r
edmeat
,pul
ses,
cer
eal
s,gr
eenv
eget
abl
esandf
ish

Cal
ci
um-
ri
chf
oods—soy
abeans,
tof
u,nut
s,mi
l
kpr
oduct
s

I
ron-
richf
oods—beans,
poul
tr
y,seaf
ood,
dar
kgr
eenl
eaf
yveget
abl
es,
peas,
iron-
f
orti
fi
edfoods

Vi
tami
nDr
ichf
oods—br
eakf
astcer
eal
s,oi
l
yfi
shes,
andmar
gar
ine

Vi
tami
nCr
ichf
oods—l
emon,
grapef
rui
t,pot
atoes,
tomat
oes,
andor
anges

Fol
ate-
ri
chf
oods—gr
eenv
eget
abl
es,
brownr
ice,
for
ti
fi
edbr
eadandbr
eakf
astcer
eal
s

Putt
ingthem all
toget
her
,wehav
ecompi
l
edacoupl
eofdi
etpl
anst
hatcoul
dwor
kfor
yourteenager
.

MEAL NonVeget
ari
an

Uponwaki
ng
1-
2gl
assesofl
ukewar
m wat
er
up

1medi
um-
sizef
rui
t,
Br
eakf
ast
omel
etwi
t par
h  atha 
ormul
ti
grai
nbr
ead

Ahandf
ulofnut
sor
Mi
ddaysnack
y
ogur
twi
thgr
anol
a

Rawsal
ad,
Lunch
gr
il
ledorst
eamedt
unaorchi
ckenwi
t par
h  atha 
orr
ice

Anyf
rui
torhandf
ulofseeds(
li
kepumpki
norsunf
lower
)or
Ev
eni
ngsnack
cken 
chi ti
kki
s (
bar
bequedpi
eces)orboi
l
edegg

Di
nner Chi
ckensoupwi
thsaut
éedv
eget
abl
esor
gr
il
ledf
ishorchi
ckenwi
thcookedmi
l
let
sorbr
ownr
iceor
omelet