Question

what should I eat in a full 3 meal day and can include snacks that I would be able to get all RDA or close to them including all RDA of vitamins and minerals for a 17 yr old girl?

Answer 1

Ans. Good health has put together a day's balanced diet that would provide at least 100% of the recommended daily allowance ( RDA) of all major vitamins and minerals- all for around 1,900 calories.

(1) Breakfast :-

A medium bowl of porridge with 80g blackberries.

The porridge made with milk and fruit supplies a fifth of your daily magnesium intake ( for healthy muscles ) along with B vitamins (including around a third of the daily vitamin B12 , which essential for nerves to function well ). The blackberries add around 15% of your daily vitamin C ( for healthy skin and the immune system ).

(2) Lunch :-

Chicken salad sandwich ( at least 55g of meat) with six cherry tomatoes, 75g carrot batons, 40g bag kettle chips and an apple.

Both the chicken and the grains in the bread provide the B vitamins thiamine ( B1) and niacin (B3) essential in unlocking energy from food.

This Lunch also provides up to a fifth of your daily zinc ( for healthy skin , cell repair and the immune system) and iron you'd get slightly more if you chose darker leg meat from the chicken.

Tomatoes and carrots are good source of vitamin A : one average carrot will provide your entire daily requirement.

The apple adds potassium, traces of B vitamins and some more vitamin C.

(3) Dinner :-

One 140g grilled salmon fillet , 200 g boiled new potatoes, 3 tbsps each of cooked spinach and peas.

Oily fish is one of the chief sources of vitamin D.

All the ingredients in this meal supply modest amounts of magnesium, which together adds up to 40% of RDA.

This meal also provides 93% of RDA of folic acid- needed along with vitamin B12 for healthy blood cells.

The peas and spinach are good sources of iron and calcium.