What is proper nutrition for a 17 year old boy?

I am 17, 5’4, 125lbs. I want to know in detail what my daily nutritional needs are.
Can someone give me a 3 meals a day diet that will proper balance my nutrition? I need some examples, with measurements, foods, and all, not just "a bowl of oatmeal for breakfast" becuase I do not even know proper portion size, calorie amount etc. What should my meal break down be? Please help me, thank you

you should eat at least 1800 calories daily, 3 meals and 2 snacks.
2 protein, 5 veggies, 3 dairy, 5 grains, 3 fruit
breakfast: a cup of whole grain cereal, with lowfat milk to drink
snack: 2 fruits and unsalted nuts
lunch: a sandwich (2 slices whole grain bread with 6 slices of deli meat and 1 ounce lowfat cheese, or 1 tbsp all natural peanut butter, with letttuce and tomatoes)
snack: a fruit and 7 whole grain crackers
dinner: 2 medium chicken or 5 ounces fish (size of a checkbook) with 1/2 cup brown rice, and a vegetable, and lowfat milk to drink

meats/fish should be grilled, baked or broiled.

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Posted on Friday, January 22nd, 2010 at 9:57 pm and is filed under Nutrition. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.
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One Response to “What is proper nutrition for a 17 year old boy?”

  1. Janis says:
    January 23, 2010 at 3:21 am

    you should eat at least 1800 calories daily, 3 meals and 2 snacks.
    2 protein, 5 veggies, 3 dairy, 5 grains, 3 fruit
    breakfast: a cup of whole grain cereal, with lowfat milk to drink
    snack: 2 fruits and unsalted nuts
    lunch: a sandwich (2 slices whole grain bread with 6 slices of deli meat and 1 ounce lowfat cheese, or 1 tbsp all natural peanut butter, with letttuce and tomatoes)
    snack: a fruit and 7 whole grain crackers
    dinner: 2 medium chicken or 5 ounces fish (size of a checkbook) with 1/2 cup brown rice, and a vegetable, and lowfat milk to drink

    meats/fish should be grilled, baked or broiled.
    References :