Three Days Diet Plan - CBC

Curry is an excellent natural source of iron, usually having about 50-60 mg of iron per 100 grams of curry.

While this blog is meant to teach you how to make your life healthier on your own, we have taken the liberty of creating a 3 day diet plan to help set an example of the kinds of things you should be eating, and why. The diet plan encompasses basic nutrition of a healthy teenager, while also incorporating elements specially for anemic teens. In doing so, we have made the ideal three day diet plan for an anemic teenager looking to fulfill iron requirements while also eating normal foods- yes, no supplements required!

Day 1:

Breakfast:
- Bran flakes with chopped cashew nuts
Bran flakes are a good source of fiber, while nuts are packed with healthy fats and vitamins.
- Yogurt
Full of calcium, vitamins, and potassium, a good addition to breakfast.Lunch:
- 1-2 Glasses of water
It is best for teenagers to drink at least 7 glasses of water a day.
- Pasta with basil
Lots of good carbs for energy, and basil has healthy oils.- Apple
Full of antioxidants.. an apple a day keeps the doctor away!
- Edamame
Great for replacing meat, because they're rich in protein.
Dinner:
- 1-2 Glasses of water
It is best for teenagers to drink at least 7 glasses of water a day.
- Curry with ground beef
Great source of iron, having about 50-60 mg of iron per 100 grams of curry.
- Brown rice
High in fiber and selenium, and is known to sometimes lower cholesterol.
- Side Salad (With carrots, lettuce and chickpeas)
Salads are always a healthy choice- carrots and chickpeas add vitamin A and fiber.



Day 2:

Breakfast:
- 1 Glass of orange juice
Lots of vitamin C and antioxidants, a good way to start the day.
- A cup of dried fruits
Good source of iron and B vitamins, helps with red blood cell re-production.
- 1 Egg
Eggs provide that boost to start your day, with lots of good protein.

Lunch:
- 1-2 Glasses of water
It is best for teenagers to drink at least 7 glasses of water a day.
- 1 Banana
Bananas are loaded with potassium and have almost no sodium, making them a good choice.
- Nuts
Packed with healthy fats and vitamins, nuts are a good choice for a lunch snack.
- Turkey sandwich (brown bread, tomato, lettuce, mustard)
With low-fat protein, fiber, lycopene, and iron- it's a great combo for the main part of a lunch.

Dinner:
- 1-2 Glasses of water
It is best for teenagers to drink at least 7 glasses of water a day.
- Brown rice
High in fiber and selenium, and is known to sometimes lower cholesterol.
- Grilled chicken breast without skin
Chicken is high in protein, and low in fat and calories.
- Sauteed Spinach
Spinach is high in iron and contains many different vitamins, including Vitamin A, C, and E.

Day 3:

Breakfast:
- Oatmeal with molasses
Oatmeal can lower cholesterol, and with iron-enriched molasses, it's a win-win for breakfast.
- Whole wheat toast
Fiber to start off the day better.
- 1 Glass of orange juice
Lots of vitamin C and antioxidants, a good way to start the day.Lunch:
- 100% Fruit juice

Provides some vitamins, and sugars.

- Granola

Good for the heart, and packed with fiber to get you through the rest of the day.

- Blueberries

Packed with healthy antioxidants for a strong immune system.

- Chicken sandwich (with alfalfa sprouts, tomato, and mustard)Protein with lycopene, iron, and some extra minerals.

 
Dinner:

- 1-2 Glasses of water

It is best for teenagers to drink at least 7 glasses of water a day.

- Brown Rice

High in fiber and selenium, and is known to sometimes lower cholesterol.

- Grilled salmon

High in protein and omega-3; low in calories and fat.

- Watercress salad

Rich with folic acid which is essential for cell growth and reproduction.
-Asparagus
Essential for people with anemia, plus it's high in antioxidants and is rich in folate, fiber, vitamin A and C