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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