Three Day Diet Plan!

DAY ONE
Breakfast:
1 apple
a bowl of cereal
one glass of orange juice

Lunch:
2 bananas
peanut butter and jelly sandwich on wheat bread
one glass of milk

Dinner:
chinese chicken salad
one chicken and one rice
1 glass of water

DAY TWO
Breakfast:
1 apple
2 eggs, one rice, four sausages
1 glass of milk

Lunch:
a bag of grapes
1 glass of water
one cheese and chicken quesadilla

Dinner:
spaggetti and meatballs
1 glass of water
4 pieces of broccoli

DAY THREE:
Breakfast:
two waffles
strawberrys, banana, blueberrys
1 glass of milk

Lunch:
turkey sandwich with cheese
1 glass of juice
baked lays

Dinner:
Meatloaf and Rice
1 glass of water
1 scoop of corn

Fats - Carbs- Proteins

FATS- THere are different types of fat and each does something different to your body and how your body takes it in. Saturated fats are found in foods like:cheese, butter, and milk. Saturated fats are linked to coronary heart disease. You should only take in about 10% of your diet.
Unsaturated fats can be either monounsaturated fats or polyunsaturated fats. Monounsaturated fats may lower chance of getting coronary heart disease a little and are found in foods like: olive oil, almonds, and pecans. Polyunsaturated fats can be found in things like corn oil and they are not linked to heart disease, they dont hurt you, but they also dont help you. Cholestriol: There are two types: low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is the bad one because it leaves cholestiol on the walls of your arteries. HDL is is the good one becase it removes cholestriol from the walls of arteries.
Suggested intake cholesterol: 300mg.


CARBS: There are also different types of carbs, MonoSacharrides include glucose and fructose. Disacharrides are two monosacharrides put together, so if glucose and frucose combined that would be a disacharride (Sucrose). Polysacharrides are a bunch of monosacharides strung together, An example would be starch because when you eat like a potato chip, the enzymes in your saliva break down the starch (Poly) into smaller pieces (mono) which is why if you were to not chew a potato chip and left it in your mouth, it would taste kind of sweet.




PROTEIN: Everyone needs protein, not because it makes your muscles bigger, its the fact that your cells in your body need protein to function and work with the body to complete essential tasks for the body.The intake for the average male and female: just 0.83 grams per kilogram (2.2lbs) of bodyweight.

Caloric Requirement for Teens

Pediatric nutritionists and dietitians agree that a balanced diet, which includes foods from all main food groups, contains enough calories to maintain a healthy weight and should meet all the energy requirements of a healthy adolescent and teenagers, which makes counting calories not strictly necessary. But here is an approximate guide to the basic teenager calorie requirements.


Calorie needs for teenagers are determined by gender as well as age. Boys typically need more calories than girls. Female teens should also get iron because it is needed during the start of menstruation for females. Males need iron during lean body mass development. On average, male teens meet their iron requirements with little difficulty. However, females barely meet their requirements. Calcium is important for bone growth. If teens increase their bone health they have a decreased risk of teen fractures and osteoporosis during adulthood. Females are particularly at risk if they don't meet their calcium requirements. It has been found that females aged 13-17 have an intake of approximately 1000 mg/day while the daily recommended intake is 1300 mg/day. males of the same age were found to meet their requirements at about 1400 mg/day. The low intake in females is due to the low intake of milk and other dairy products. To avoid this, teens should have 3 to 4 servings of milk products per day.

There are also other relevant factors in calculating energy needs such as size, body composition, and level of activity. An active teen at the top of the pediatric growth chart typically requires more calories than a smaller or less active teen. Athletes who regularly engage in vigorous exercise may need more total calories than the usual recommendation. This supplement should come from complex carbohydrates (fruits, vegetables, and whole-grain products) instead of high-protein (and usually high-fat) foods. In this case, athletes need more energy, not protein. Some athletes believe in eating special foods right before participating in an event however it would be better for them to eat nothing just before an event. Any food in your stomach while working out detours blood from your muscles where you need it most during an event. Instead, athletes should get a lot of complex carbohydrates in the meal before the preceding the event, but eat nothing 2 to 4 hours before it starts. Athletes should also drink plenty of water to avoid dehydration, but avoid sugary beverages. Here are some tips on staying hydrated: