Balancing Your Diet

Dairy products

• 3-4 servings minimum
• Serving = 1 cup milk (dairy or soy)*, or whole milk yogurt, 1 oz. hard cheese, 6 oz. full-fat pudding or ice cream

*almond, coconut, and rice milk (among others) are inadequate in protein.

Meat, poultry, fish, or meat substitutes (eggs, tofu or tempeh, and cheese)

• 5 servings minimum
• Serving = ½ cup cooked vegetables, 1 cup raw vegetables, ¼ cup dried fruit, ½ cup cut fruit; or 1 of the following: apple, pear, peach, plum, kiwi, orange, small banana

Fruits and vegetables

• 5 servings minimum
• Serving = ½ cup fruit; ½ cup vegetables (cooked or raw), ¼ cup dried fruit

Carbohydrates (starchy foods: grains, cereals, potatoes, rice)

• 7 servings minimum
• Serving = ½ cup rice, potatoes, pasta; 1 slice wheat bread, 1 oz. crackers (choose whole grains/whole wheat foods when possible)

Healthy fats

• 5 servings minimum
• Serving = 1 tsp. oil (such as olive, coconut, hemp, flaxseed), 2 Tbsp. salad dressing, ¼ cup nuts or whole seeds (such as sunflower or pumpkin), 2 Tbsp. peanut butter, ¼ avocado, 1 serving fatty fish (salmon, ), 2 tbsp. ground flax or hemp

Now that you have an idea of what a balanced diet looks like, let's put it all together. Whether you're at school or out with friends, you can usually find a meal that will meet your needs. If it doesn't, don't be shy about asking for extra protein, cheese, bacon, avocado, salad toppings, etc. Below are some examples of high-energy lunches and snacks.

High-energy lunches:

• Double cheeseburger, French fries, apple, ice cream
• Fried chicken, potatoes with gravy, vegetables
• Pizza with sausage or hamburger, side salad
• Macaroni with extra cheese, grapes
• Double ham, cheese, and veggie omelet
• Deli sandwich with extra cheeses and meats, apple or orange

High-energy snacks:

• Chicken Tenders with dipping sauce
• Trail mix (nuts, raisins, dried apricots/fruit)
• Apple pie with ice cream or cheese
• Strawberry shortcake with whipped cream
• Fruit (apple, banana) with 4 tbsp. peanut butter
• Full-Fat Cheese with whole wheat crackers
• Nuts (such as almonds, cashews) with string cheese
• Crackers or Bagel with peanut butter
• Muffin and Full-Fat Greek Yogurt
• Frozen yogurt or ice cream with nuts and/or candy
• Grilled Cheese sandwich with avocado, bacon, tomato
• High-protein snack/granola bars (at least 20g protein)
• Milkshakes with ice cream, heavy cream, powdered milk, and/or instant breakfast powder and fruit
• Store-bought, calorie-rich nutrition supplement shakes

Recommendations provided by: Zachari Breeding, MS, RDN, LDN.

Patient Introductions, Teens & Young Adults

Diet and Nutrition, Teens & Young Adults