HEALTHY FOOD MENU

Sample Menu for Girls Age 9 to 13

Try to consume the following each day:

• 5 ounces grains
• 2 cups vegetables
• 1 1/2 cups fruit
• 3 cups milk dairy products
• 5 ounces meats, beans, fish or nuts

Below is a sample menu to show you how you might follow the food pyramid for a day.

Breakfast

1 cup milk
1 cup cereal

Snack

1 apple
1 handful nuts or trail mix

Lunch

2 pieces whole wheat bread
1 slice cheese
2 slices turkey
1 slice tomato
A small amount of mustard and/or low-fat mayonnaise
1/2 cup celery
1 tablespoon peanut butter
1-2 small cookies
1 100% juice box or pouch

Snack

1/2 cup carrot sticks
1 tablespoon low-fat salad dressing

Dinner

1 cup pasta
1/2 cup tomato sauce
1/2 cup salad
1 tablespoon salad dressing
2 ounces chicken
 

Sample Menu for Boys Age 9 to 13

Try to consume the following each day:

• 6 ounces grains
• 2 1/2 cups vegetables
• 1 1/2 cups fruit
• 3 cups milk or dairy products
• 5 ounces meats, beans, fish or nuts

Below is a sample menu to show you how you might follow the food pyramid for a day.

Breakfast

1 cup milk
1 cup cereal

Snack

1 apple
1 handful nuts

Lunch

2 pieces whole wheat bread
1 slice cheese
2 slices turkey
1 slice tomato
A small amounts of mustard or low-fat mayonnaise
1 cup celery
1 tablespoon peanut butter
1-2 small cookies
1 100% juice box or pouch

Snack

1 cup carrot sticks
1 tablespoon low-fat salad dressing

Dinner

1 1/2 cups pasta
1/2 cup tomato sauce
1/2 cup salad
1 tablespoon salad dressing
2 ounces of chicken