Balanced Diet and Yoga
Menu Planning For Teenage Girl
Teenage is a phase in life when there is a miraculous physical growth & this is also A time when snacking is a favorite! Burgers & pizzas & coke is all life revolves around! Nutritional value of these foods is , however , negligible. Especially in teenage girls , there ought to be adequate iron intake lest they tend to become anaemic. There has to be adequate iron , calcium & iodine in the diet. Lets plan an easy-to-follow balanced diet for the young lady !
HAVE FUN!
Target Nutritive Requirements
Calories : 2060 Kcal
Protein : 63 g/d
Important Nutrient
Iron : 30 mg/d
Meal |
Menu |
Ingredient |
Qty(g) |
Iron(mg) |
BREAKFAST |
1.PANCAKE
2.BONMILK
3. FRUIT |
EGG FLOUR ONION TOMATO FAT
SKIM MILK JAGGERY
APPLE |
50 40 25 25 3.75
250 15
80 |
1.05 4.32 0.30 0.45 NIL
3.5 0.4
0.66 |
LUNCH |
1. MIXED DAL
(LEGUMES)2 SALAD
3 TANDOORI ROTI |
WHOLE GREEN GRAM(RED BEANS) ONION FAT
CUCUMBER TOMATO ONION RADISH WHITE
WHEAT FLOUR |
15 15 50 2.5 50 25 25 100 60 |
0.57 0.76 0.30 NIL 0.30 0.45 0.15 0.40 6.48 |
|
4 SWEET RICE |
PARA BOILED RICE CANE JAGGERY |
20 15 |
1.0 0.4 |
POST LUNCH |
1 FRUIT CHAT |
APPLE ORANGE BANANA PEAR |
40 40 37 40 |
0.24 0.12 0.14 0.20 |
TEA |
1.TEA 2.SANDWICH |
SUGAR BREAD CUCUMBER BUTTER SWEETLIME |
5
40 25 0.85 80 |
NIL 4.32 0.15 NIL 0.1 |
DINNER |
1.SPINACH SOUP
2.PEA&ONION
VEGATABLE
3.GOAT MEAT
4.TORTILLAS (ROTI)
5 FRUIT CURD |
SPINACH BUTTER
GREEN PEAS ONION TOMATO FAT
BONLESS MEAT FAT YOGURT
WHEAT FLOUR
YOGURT GUAVA APPLE |
25 1.5
80 25 25 3.75 40 3.75 50
60
10 80 80 |
0.28 NIL
1.5 0.15 0.45 NIL
0.15 NIL 1.0
2.70
0.2 0.2 0.6 |
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