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Food and Nutrition
Sample one-day menu for Isabelle, a 12-year-old girl.
Foods |
Amount |
Number of Food Guide Servings |
Oils and Fats |
|||
Vegetables and Fruit |
Grain Products |
Milk and Alternatives |
Meat and Alternatives |
|||
Breakfast |
||||||
Whole grain bread with |
1 slices (35 g) |
1 |
||||
peanut butter |
30 mL (2 Tbsp) |
1 |
||||
2% milk |
250 mL (1 cup) |
1 |
||||
Banana |
1 |
1 |
||||
Snack |
||||||
Apple |
1 |
1 |
||||
Lunch |
||||||
| Homemade pizza with | ||||||
| whole wheat pita, | 1 pita (70 g) |
2 |
||||
| tomato sauce, | 30 mL (2 Tbsp) |
1/4 |
||||
| mozzarella cheese, | 50 g (1 1/2 oz) |
1 |
||||
| diced chicken and | 38 g ( 1 1/4 oz) |
1/2 |
||||
| mushrooms and peppers | 60 mL (1/4 cup) |
1/2 |
||||
| Kiwi | 1 large fruit |
1 |
||||
Snack |
||||||
| Cherries | 15 |
3/4 |
||||
Dinner |
||||||
| Pasta Primavera made with | ||||||
| cooked whole wheat penne noodles, | 250 mL (1 cup) |
2 |
||||
| mixed vegetables (broccoli, peppers, carrots, mushrooms, tomatoes), | 175 mL (3/4 cup) |
1 1/2 |
||||
| tofu and | 75 g (1/3 cup) |
1/2 |
||||
| pesto sauce | 30 mL (2 Tbsp) |
√ |
||||
| 2% milk | 250 mL (1 cup) |
1 |
||||
Snack |
||||||
| Popcorn (air popped) with | 500 mL (2 cups) |
1 |
||||
| melted non-hydrogenated margarine | 15 mL (1 Tbsp) |
√ |
||||
Total Food Guide Servings for the day |
6 |
6 |
3 |
2 |
45 mL |
|
