First I'll start of with how you can tell portion size so you'll be able to understand how much you should eat. Just look at the picture below to get an estimate of how much each is. Remember portion size doesn't always equal serving size!
- 1 slice whole-wheat bread with 1 tablespoon of peanut butter
- 1 glass of low fat milk
- 1/2 a grapefruit
Lunch
- 1 can chicken noodle soup
- 3 soda crackers
- half of a banana
Dinner
- 3Oz. of baked chicken (no skin)
- 1 cup garbanzo beans
- 1/2 cup Side salad with 2 teaspoons dressing
Day 2
Breakfast
- A bowl of cheerios with 1/2 a cup of low fat milk or skim milk
- 3-4 slices of apple
Lunch
- Turkey sandwich on whole wheat bread with 2-3 pieces lettuce, tomato, and avocado
Dinner
- 3/4 cup Chicken stir fry
- 1/2 cup brown rice
Day 3
Breakfast
- 2 scrambled egg
- 2 slices turkey bacon
- A piece of Whole-grain bread and a teaspoon of jam or butter
- a glass of orange juice
Lunch
- 1 cup of grilled chicken broccoli pasta
Dinner
- Grilled fish
- 1/2 cup mashed potatoes
Snacks (these can be eaten as you feel the need, if you are hungry or know you will need extra energy for an activity that day)
- Low fat yogurt
- Granola bar
- 3-4 pieces of fruit
- A handful of nuts
It's important to drink at least 8 cups of water every day, but if you have a game or expect to do a hard workout it is important to drink even more so you don't get dehydrated. Make sure to always have a variety of different food groups in your meal is important, but also make sure you know how much is good for you different people require different amount of energy.
http://www.snacksense.com/healthy-snacking/portion-control
http://urbanext.illinois.edu/hsnut/hsath3a.html
