Daily Meal Planning Guide for 13– to 19–Year–Olds

Whole Grains, Breads, Cereals: 10 servings
Vegetables: 1 to 2 servings dark green vegetables, 3 servings other vegetables
Legumes, Nuts, Seeds, Non–Dairy Milks: 3 servings legumes, 2 to 3 1–cup servings soymilk or other non–dairy milk
Fruits: 4 servings

Be sure to include a source of vitamin B₁₂, such as any typical children’s multivitamin or vitamin–fortified cereals or soymilk.

Sample Menu for 13– to 19–Year–Olds

• Breakfast: Bagel with apple butter, banana, calcium–fortified orange juice
• Lunch: Bean burrito with lettuce, tomato, and guacamole, rice, baked tortilla chips and salsa
• Dinner: Braised broccoli, carrots, yellow squash, and mushrooms, Peanut Butter Spaghetti, cucumber salad, soymilk
• Snacks: Hummus and baby carrots, fruit smoothie, Luna or Cliff Bar