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Tuesday, December 4, 2012

Diet Chart

What your 11-14 year old needs
Daily energy and nutrient requirements for 11 to 14 year olds:

Energy (EAR)*
Protein (RNI)**
Calcium (RNI)**
Iron (RNI)**
Total Fat
Sat Fat
Salt
Boys
2220 calories
42.1g
1000mg
11.3mg
86.3g
27.1g
6g
Girls
1845 calories
41.2g
800mg
14.8mg
71.6g
22.6g
6g

*EAR - Estimated Average Requirement
**RNI - Reference Nutrient Intake
Breakfast- Cereal with skimmed milk , egg white & fruit
Mid-morning- fruit
Lunch- Roti, vegetables, dal, rice & salad
Evening Snack- Handful of nuts, Raw vegetables with a low fat dip or any snack that is not fried or sweet. Avoid snacks like french fries, burgers, bhel, samosas etc.
Dinner- Soup, Salad, Chicken or fish roasted/baked/grilled

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