Plan a diet sufficient for the growth of a 16 year old boy who is 175 cm and weighs 65 kg and moderately active .
MORNING TIME-early raising and running 30 - 35 min and do the exercise for 45 min daily.
- Drink water (hot water with lemen ) and avoid most other beverages like tea,coffee.some time given coffee are okay.
- eat whole, real plant foods whe ever possible like carrots , spinach, bananas,potatoes, berries, mushrooms ,kale swiss chaed, quinoa, beans, tomotoes.
- stay away from all added suger.
- do not choose processed, packaged foods.
- DO not skip breakfast.
LUNCH TIME- 2 breads,little bit rice, pulse, vegetables,salad.
SNACK- light hearted your choise.
DINNER- Around 8 to 9 p.m
2 breads, green vagtables, salad
after 15 min 1 cup milk without cream.
then walking 30 min to 45 min after dinner, then sleep.
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