Here we have provided an example of three days of healthy eating for a teenager along with some healthy and fun snacks:
Day 1:
·Breakfast: 1 cup of Cheerios with one cup of skim milk, 1 apple [sliced], ½ cup of yogurt, 1-2 glasses of orange juice.·Lunch: 4-5 ounces of pasta
with organic tomato sauce, basil, and grated Parmesan cheese, romaine lettuce and tomato salad with low-sodium Italian dressing, 1-2 glasses of water.
· Dinner: 6-8 ounces of baked salmon with lemon and capers, 1 ½ scoops of brown rice, 3 stalks of sauteed asparagus with salt and pepper, 1-2 glasses of water. For dessert: a slice of low-fat cherry pie with reduced-fat whipped cream and strawberries.
Day 2:
· Breakfast: 1 cup of oatmeal with a dash of brown sugar and one sliced banana, 3 strips turkey bacon fried in peanut oil, 1-2 glasses of organic fruit smoothie with acai.
· Lunch: Turkey, Swiss cheese, and romaine lettuce sandwich on whole wheat bread,
one cup of low-sodium chicken noodle soup, 1-2 glasses of skim milk
· Dinner: 2 cups of Chinese chicken salad with romaine lettuce, grilled chicken slices, light Asian dressing, ¼ cup wonton chips, and ¼ almonds, 1-2 cups of hot tea. For dessert: 1 scoop green tea or azuki bean ice cream.
Day 3:
· Breakfast: 1-2 cup acai bowl (acai, bananas, and granola), ½ of a grapefruit with a sprinkle of sugar, bran muffin with chocolate chips, 1-2 glasses of apple juice.
· Lunch: 1 chicken pot pie (chicken, peas, carrots, potato, gravy, and pie crust), 1 cup of mixed berries, 1-2 glasses of water.
· Dinner: 7-8 ounces of steak, 1 roasted potatoes, carrots, and string beans with seasoning, 1-2 glasses of water. For dessert: 1-cup vanilla gelato with assorted fruit on top.
Snacks for in between:
· 1 cup mixed veggies (ex: carrots, celery, broccoli)
· Fish in a stream (3 celery sticks spread with peanut butter and goldfish)
· 1 cup sliced fruit
· 1 trail mix with dried fruit and assorted nuts
· 1 cup pita chips with guacamole or mango salsa
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