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should eat like 2 fruit 5 veg and milo is a good source of energy and not to fatening

Milo may give you energy but it doesn't last very long (unlike fruit) and it's full of sugar which turns into fat if it's not burned off.

A 12 yr-old girl should be eating daily:

Grains(bread, pasta etc.): 4-7 servings

Vegetables: 5-9 servings

Fruit: 3-4 servings

Dairy: 3-5 servings

Protein: 1-2 servings

Now I bet you're thinking 'what the heck is 1 serving, let alone 4!?' Well I'm going to list some common examples of what 1 serving would be for each food group.

Grains:-

  • 2 slices of bread
  • 1 medium bread roll
  • 1 cup of cooked pasta/noodles or rice
  • 1 & 1/3 cup breakfast cereal
  • 1/2 cup of muesli

Vegetables:-

  • 1 potato
  • 1/2 cup (75g) of cooked vegetables
  • 1 cup of salad vegetables
  • 1/2 cup (75g) of cooked legumes - dried beans, peas or lentils

Fruit:-

  • 1 medium piece - apple, banana or pear
  • 2 small pieces - kiwi fruit, passionfruit, plum
  • 1 & 1/2 tablespoons of sultanas, raisins or currants
  • 4 pieces of dried fruit - apricots, Pears or figs
  • 1 cup of tinned fruit (just a reminder, tinned fruit is packed with heaps of sugar so try not to have it often)

Dairy:-

  • 1 cup of milk
  • 200g of yoghurt (remember if it's fruit yoghurt and it says low fat it usually means that they put more sugar into it, try to avoid fruit yoghurt such as vanilla, mango, peach etc. Some good yoghurt is organic Greek Yoghurt because it has no sugar at all)
  • 40g of cheese (be careful because some cheeses have a lot of fat in them)
  • 1/2 cup evaporated milk

Protein:-

  • 65-100g cooked meat or chicken
  • 80-100g of fish fillets
  • 2 small eggs
  • 1/2 cup of cooked or dried tinned beans - lentils, red kidney beans
  • 1/3 cup of nuts - almonds, cashews, peanuts
  • 1/4 cup of seeds - sunflower, sesame

While there are plenty of foods that don't fall clearly into one of these categories - chips, chocolate - it's best to keep these 'extras' to a minimum as they are usually high in empty calories, salt, sugars and fats.

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12y ago

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