Final answer:
A 3-day diet plan following the MyPlate guidelines includes a balanced mix of fruits, vegetables, whole grains, protein, and low-fat dairy. It ensures proper nutrient intake for adolescents, with each meal providing a selection from the different food groups for a complete and varied diet.
Step-by-step explanation:
3-Day Diet Plan Based on MyPlate Guidelines
Creating a 3-day diet plan following the MyPlate guidelines involves including foods from all five food groups: fruits, vegetables, grains, protein, and dairy. A balance of these food groups provides essential nutrients for adolescent health.
Day 1
Breakfast: Whole grain cereal with low-fat milk and a banana.
Lunch: Turkey sandwich on whole wheat bread, a side salad, and an apple.
Dinner: Grilled chicken, steamed broccoli, brown rice, and a glass of low-fat milk.
Day 2
Breakfast: Oatmeal with blueberries and a glass of low-fat milk.
Lunch: Quinoa salad with mixed vegetables and chickpeas.
Dinner: Baked salmon, roasted sweet potatoes, and green beans.
Day 3
Breakfast: Greek yogurt with mixed berries and a slice of whole-grain toast.
Lunch: Whole wheat pasta with tomato sauce and a side of mixed greens.
Dinner: Stir-fried tofu with assorted vegetables and brown rice.
This meal plan ensures a balance of nutrients, including adequate intake of fruits and vegetables, whole grains, lean proteins, and low-fat dairy, all of which are crucial for growth and development in adolescents. It's important to remember that portion size and the individual's activity level also play significant roles in meal planning. This plan provides a variety of food options, promoting a balanced and nutrient-rich diet.