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- Whole grains: Oatmeal, whole-grain toast, or whole-grain cereal.
- Protein: Eggs, Greek yogurt, or a nut butter spread.
- Fruits: A banana, apple, or berries.
- Drink: A glass of milk or a smoothie (made with milk, fruits, and spinach).
Mid-Morning Snack
- Option 1: A handful of mixed nuts and raisins.
- Option 2: A piece of fresh fruit like an orange or pear.
- Option 3: A granola bar (low in sugar).
Lunch (Balanced and Filling)
- Protein: Grilled chicken, fish, tofu, or beans.
- Carbohydrates: Brown rice, quinoa, or whole-grain bread.
- Vegetables: A colorful salad or steamed vegetables.
- Healthy fats: Avocado slices or olive oil dressing.
- Drink: Water or unsweetened herbal tea.
Afternoon Snack
- Option 1: Cheese sticks or a small yogurt.
- Option 2: Carrot or cucumber sticks with hummus.
- Option 3: A small handful of trail mix.
Dinner (Nutrient-Rich)
- Protein: Lean meat, lentils, or eggs.
- Carbohydrates: Sweet potatoes, whole-grain pasta, or legumes.
- Vegetables: A mix of cooked and raw vegetables.
- Healthy fats: Nuts, seeds, or olive oil.
- Drink: Water or a small glass of milk.
Evening Snack (Optional)
- Option 1: A small fruit bowl.
- Option 2: A piece of dark chocolate with nuts.
- Option 3: Warm milk with a pinch of turmeric.
Key Tips:
- Stay Hydrated: Encourage drinking water throughout the day.
- Limit Sugar: Avoid sugary snacks and drinks to maintain steady energy levels.
- Focus on Whole Foods: Choose whole, unprocessed foods over packaged snacks.
- Portion Control: Adjust portion sizes based on the student’s age, activity level, and specific energy needs.