Healthy Eaters, i need your help??? What to eat!!!?

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Curliecue

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I really don't know what to eat, i don't know if i am getting enough of what i need, or if i am being healthy or even if a am eating too much!! If you guys could be so friendly as write like a three day menu of what you usually eat( hopefully healthy, and yummy) Then write me a three day menu of exactly what to eat. I am a vegetarian, and lactose intolerant Also if you guys could tell me like when and how much to exercise! That would be great thanks, P.S. I am only 12 so I need lunches I can bring to school, and stuff easy for me to make! Again THANKS,
OH, sorry i also forgot to put i don't eat seafood!!!
 
Here are some foods which are nutritionally healthy in calcium and contain no Lactose
http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/#balance

For someone your age I would just be physically active at least an hour a day even if ur just playing a sport or light work and then if ur serious about being fit and healthy do about an half an hour of heavy duty training every second day like sprints or Jogging (cardiovascular endurance) and or push ups/sit ups to develop muscles and muscular endurance.

A few healthy meals I enjoy and you probably as well
- Salad Sandwiches
- Beak beans on toast
- .A Bowl Of Fruit Salad
- Boritos/tacos (Instead of using meat use a saucy beans mix (containing eg tomatoes, kidney beans, beak beans, butter beans)
- Egg and avocado sandwich
- Scrambled eggs
- Tofu contains a lot of protein but however tasted kind of plain and boring, You can get what you call fake sausages and fake burgers which are made of tofu and contain no meat, they're healthy and tasty compared to normal tofu

Hope this helped you :)
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homemade trail mix :
your favorite nuts with your favorite dried friut/ instead of chips
no soda/energy drinks.
just water and green tea

tofa lots of protein. like beans, try looking on the interent for vegetarian and lactose intolerat recipes and you and parents can help you. Makeing your own food, is heathier too
 
Day 1: Breakfast:> Any type of cereal you'd prefer, vitamin D milk, and add fruit(<cut>strawberry, raspberry, etc...) OR you can eat pancakes or omelets! In Omelets, you can first add any type of food you want (ex: ham, egg, rice, carrots etc... lots of works but healthy and tasty You can look up the recipe at the link below :]

Lunch:> sandwichs for lunch at school!
(ingredients can be anything you prefer. For ex, i'd prefer tuna sandwhich, i would put cucumber, tomato, cheese, tuna, mayonnaise, red onions etc...) BUT CHECK IF THE FOOD ARE FRESH! (oh and you can sometimes bring chips or yogurts to school!)
Sometimes when your not at school, you can cook a simple & healthy soups or a pasta!
there are links below!

Dinner:> I guess dinner is the most important part in a day! The most food the whole family will enjoy might me the things in the website below(the last one) In my opinion, how about a roll or sushi? It is easy to make and you can put any ingredients you want. This is a normal type of sushi ingredients: ham, egg, rice, carrots, etc... You can also prefer fish eggs like the stores does it! Its your own choice.
I THINK CHICKEN AND RICE DINNER WOULD BE YUMMY!
Hope i helped!! Keeping your self healthy is the best thing to do!

FOr the exercise, if you don't feel like going outside, you can do yoga, push ups, hula hoops and etc! If you want to do exercises, don't try to force your self to do it too much in a day, then the next day, you will feel very painful and exhausted. Just do it little by little. You have to get used to doing it so your muscles wont be hurt. HOPE IT HELPED!! :]
 
day 1
breakfast: 2 egg whites omelet with assorted veggies (i use tomatoes, green peppers, onions, olives, ect.) then top it with some fresh avocado. piece of toast and orange juice.

morning snack: fresh berries (such as strawberries or blueberries. sometimes i make a smoothie.) water.

lunch: medium salad with tomatoes, cucumbers, carrots, and some sort of nut(almonds, peanutes, sunflower seeds, etc.) top with oil and vinegar or a nice vinegrette such as basalmic. i usually either drink water or some sort of juice with lunch.

afternoon snack: trail mix(pretzels, peanuts, raisins, sunflower seeds, sometimes craisins, ect.) or some dried fruit. water.

dinner: pasta, whether it be spaghetti or fettuccine with tomato or pesto sauce. (sometimes i eat it with some bread which also great for soaking up the extra sauce when your done!) soy milk, water, or juice.

exercise: i usually exercise sometime in the afternoon but not after dinner. i do 30 minutes of yoga or go for a short jog if the weather permits. sit ups in the morning (100) make sure you stretch well if your going to jog!

day 2:
breakfast: get some good granola and some fresh berries top with soy milk(there is no lactose in soy and it's very good for you!)

morning snack: some fresh veggies (i love carrots, cucumbers and green peppers! i dip them in italian dressing! :D) water.

lunch: i love spinach wraps! what i do is get a torilla usually wheat, i put spinach leaves and veggies in it and top with some oil and vinegar. again i drink water or juice. add an apple or banana, some kind of fruit.

afternoon snack: more fruit! get a good recipe for a fruit smoothie.

dinner: salads are always a good choice. again use a great vinagrette or some italian or oil and vinegar. soy milk, juice, water.

exercise: i only exercise ever other day. that way i don't wear myself down...

day 3
breakfast: breakfast burrito. make an omelet similar to day 1's and just wrap it up in a tortilla. add some salsa if you want so zest! juice.

morning snack: peanuts always make a great snack. i usually eat them with some fruit as well. water.

lunch: try a spinach salad, they are so good for you and they taste amazing! water or juice.

afternoon snack: fresh veggies with italian. water

dinner: break loose with some vegetarian pizza! if you get some frozen crust you can top it with whatever you want and it's so yummy! soy milk, water, juice.

exercise: again i exercise in the afternoon. do some cardio for 30 minutes. my favorites are tae bo and aerobics.

*you can use whatever dressing you prefer, the ones i suggested are my favs and they're good for you.

**lunches for school, try such things as the wraps or a veggie sandwich/sub. make sure you include an apple or some fresh fruit.

***stay hydrated!!!! i included water in all the snacks because it's a good way to get the right amount of water without feeling full or water logged. staying hydrated is utterly important while exercising! take small sips of water throughout your workouts.

****think rainbow!!!! make sure you get different colors or fruit and veggies in your diet. such as red: strawberries, tomatos, ect. orange: oranges, some varieties of squash, ect. yellow: bananas, squash, corn, ect. green: spinach, apples, peppers, ect. blue: blueberries... puple:eggplant, cabbage, ect. if you don't like some of these that's fine just eat as many different colors as you can. :D
 
Well you should take vitamins no matter what because it is close to impossible to get everything you need from simply food.

I dont know how it is now a days but clearly not everything is adaptable to school lunches for your age group, some things might be uncool to bring.

I am not vegetarian but these are some vegetarian things i do/ would eat.

Egg omellete.

Egg salad sandwich

Spinach salad with eggs and fake bacon with a honey mustard dressing.

really primary things that i eat are usually a delicious restaurant style salad with all the little extras like some dried cranberries and blue cheese and the like and a nice piece of protein on the side, like a salmon steak or a chicken breast.
 
Day 1:
Breakfast: Have fruit salad; Bananas,Grapes,and a little sugar on top. Or my favorite: Freeze grapes with sugar on them and take them out of the freezer after about 8 minutes.

Lunch: Slices of Apples, Oranges, or Watermelon in a Ziploc bag; A sandwich of your choice as long as it's not PB & J or something sugary.. I think you can figure that out; A bottle of water and a little desert like cookie or a Cosmic Brownie.

Dinner: It depends on if your parent/guardian(s) makes you dinner or not. If so [which I expect], talk them about this:Vegetables,like green beans or broccoli; A type of pasta like rice,spaghetti, or ravioli; And a side of bread and butter.

I'm in about the same grade as you, so i know what it's like,GOOD LUCK!! P.S. I know its not a 3-day menu but you don't need a pattern. ????????????????bye
 
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