i am 13 years old and want to know my balance diet.can you give me diet chart?can you tell me what food i must take once in a day?
The fruits and vegetables are the best natural sources of nutrients such as vitamins, minerals and healthy fats that help in maintaining the healthy functioning of the body. Here is a complete list of healthy diet foods ranging from all food groups that can be included in the balanced diet.
Calcium Rich Foods – Milk, cheese, yogurt, soybeans, tofu and nuts
Vitamin D Rich Foods – Breakfast cereals, margarine, oily fishes
Natural Protein Foods– Red meat, fish, pulses, cereals, green vegetables
Folate-Rich Foods – Brown rice, green vegetables, fortified breakfast cereals and bread
Vitamin C Rich Foods – Citrus fruits like lemons, oranges, grapefruit, tomatoes, potatoes you can just try this diet given below (Not necessary, you can take any food from above list):
- Breakfast– Banana smoothie made with 1 ripe banana, 1 cup of skim milk and 1 tablespoon of peanut butter. 1 slice of wheat bread, 2 scrambled eggs
- Midmorning Snack– 10 Whole grain crackers with 2 tablespoons of hummus
- Lunch– 1 Cup of cooked brown rice, 85 grams of grilled fish, 1 cup boiled spinach and sweet potatoes, handful of fresh or frozen berries
- Evening Snack– 1 Slice wheat bread, 28 grams of fat-free cheese, 1 cup low-fat skim milk
- Dinner– Pasta salad made with 1 cup whole wheat pasta, ½ cup chicken cubes, 1/4thcup cheese, diced bell pepper, and tomatoes. 1 orange
The fruits and vegetables are the best natural sources of nutrients such as vitamins, minerals and healthy fats that help in maintaining the healthy functioning of the body. Here is a complete list of healthy diet foods ranging from all food groups that can be included in the balanced diet.
Calcium Rich Foods – Milk, cheese, yogurt, soybeans, tofu and nuts
Vitamin D Rich Foods – Breakfast cereals, margarine, oily fishes
Natural Protein Foods– Red meat, fish, pulses, cereals, green vegetables
Folate-Rich Foods – Brown rice, green vegetables, fortified breakfast cereals and bread
Vitamin C Rich Foods – Citrus fruits like lemons, oranges, grapefruit, tomatoes, potatoes you can just try this diet given below (Not necessary, you can take any food from above list):
- Breakfast– Banana smoothie made with 1 ripe banana, 1 cup of skim milk and 1 tablespoon of peanut butter. 1 slice of wheat bread, 2 scrambled eggs
- Midmorning Snack– 10 Whole grain crackers with 2 tablespoons of hummus
- Lunch– 1 Cup of cooked brown rice, 85 grams of grilled fish, 1 cup boiled spinach and sweet potatoes, handful of fresh or frozen berries
- Evening Snack– 1 Slice wheat bread, 28 grams of fat-free cheese, 1 cup low-fat skim milk
- Dinner– Pasta salad made with 1 cup whole wheat pasta, ½ cup chicken cubes, 1/4thcup cheese, diced bell pepper, and tomatoes. 1 orange
