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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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