Answer:
this should anser your question if not im sorry this is the plato sample answer so i would change this a little
Sally should exercise at least sixty minutes or more a day. Because Sally is an adolescent, a nutrient-dense diet including iron, calcium, protein, and carbohydrates is best. She should consume at least six ounces of grains, of which at least three ounces should be whole grains. She should also eat at least one and a half cups of fruits and two and a half cups of vegetables per day. Sally should also include at least five ounces of lean protein, such as chicken, fish, or tofu, in her diet. Furthermore, she should consume at least three cups of dairy each day. Finally, she should restrict fat to five teaspoons of healthy sources of fat. Sally should avoid processed foods, excessive consumption of sweets, and soft drinks. She should also be drinking plenty of water throughout the day.
One-day meal plan for Sally:
Breakfast
two ounces of oatmeal, one banana, one tablespoon of peanut butter, and one cup of milk
Lunch
two slices of whole wheat bread, one slice of low-fat cheese, two ounces of chicken, a half ounce of nuts, and an apple
Snack
one-half cup of carrot sticks
Dinner
two-thirds of a cup of brown rice, two cups of mixed vegetables, two ounces of salmon, one teaspoon of olive oil, one cup of milk, and one-half cup of mixed fruit
Mark should exercise at least sixty minutes or more each day and should have a nutrient-dense diet providing adequate calories, protein, and calcium. He should consume at least eight ounces of grains, of which at least four ounces should be whole grains. He should also eat at least two cups of fruits and three cups of vegetables per day. Mark should also have at least six and a half ounces of lean protein, such as chicken, fish, or tofu. Furthermore, Mark should consume three cups of dairy. Finally, six teaspoons of healthy sources of fat should be included in his diet. Mark should avoid processed foods, excessive consumption of sweets, and soft drinks. He should also be drinking plenty of water throughout the day.
One-day meal plan for Mark:
Breakfast
one large whole wheat bagel, a banana, two tablespoons of peanut butter, and one cup of milk
Lunch
two slices of whole wheat bread, one slice of low-fat cheese, three ounces of turkey, one cup of salad with a teaspoon of dressing, and one cup of mixed fruit
Snack
a half ounce of trail mix
Dinner
two-thirds of a cup of brown rice, two cups of salad, two ounces of salmon, one teaspoon of olive oil, one serving of yogurt, and an orange
