Healthy Lunch Menu

An ideal healthy lunch menu for young teenagers

Types of food a growing body needs Find out the recommended amount

of calories per day for a teenager Find out how many calories are in your lunch, and work out if it’s good

or bad for you Your 5 a day

Ideal teenage lunchTuna pasta salad (with coleslaw)

1 medium cup of fruit saladA slice of banana cake

Pure orange juice (unsweetened)

Remember: keep yourself hydrated

Types of food a growing body needs

Healthy food is what a growing body needsYour body is made up of billions of individual cells,

each specially designed to perform its own job. Whether it is a liver cell, a skin cell, a nerve cell, a

blood cell or any other type of cell that exists in your body, it needs to be well nourished in order to do its job. Every one of your cells needs water, oxygen, and

nutrients in order to live and work. The nutrients include carbohydrates, proteins, fats, vitamins, and

minerals.

Amount of calories per day for a teenager

An average teenage girl needs between 1,800 and 2,400 calories each day

Teenage boys require 1,800 to 3,200 calories each day depending on their age. Males between the ages of 11 and 13 need 1,800 to 2,600 calories; those ages 14 to

18 need 2,200 to 3,200 calories per day The amount of calories a teen needs each day also

depends on how active he/she is. The more a teen exercises, the more calories he/she needs. Moderately active teenage girls need 1,600 to 2,000 calories a day

How many calories in your lunch? Is it good or bad?

In a tuna pasta salad, there are approximately 500 calories.

In a medium cup of fruit salad, there are around 312 calories.

Banana cake contains 323 calories in one slice, and 21 percent of the calories are found in fat, 74% in

carbohydrates and 5% in protein.In a pure orange juice (unsweetened), there is

around 60 calories.

Your 5 a dayYour 5 a day can be any fruit. For example: 1 Apple, 1

Ripe banana, a handful of grapes, 4/5 strawberries and a slice of any type of melon.

Or you can just eat a medium cup of fruit salad, which usually contains lots of different types of fruits you

can have.

Top tips on keeping healthy

Eat a nutritious breakfast Eat a variety of foods (moderation)Get moving, keep fitParticipate on activities you enjoyChoose healthy snackDrink plenty of waterHaving fun IS important

REMEMBER KEEP FIT AND GO HEALTHY!

:D