These nutritious meal ideas are rich in the vitamins and minerals required to fully meet a young adult's nutritional requirements.
Breakfast.
Breakfast meal ideas include:
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Tips for meeting Nutritional Requirements.
- Include a side of leafy green salad in evening meals.
- Incorporate fruits and/or vegetables into each meal.
- Avoid highly processed vegan sweets and snacks and instead, opt for natural sweeteners such as fresh or dried fruit.
- Choose whole grains over refined grains for added protein and fiber. For example, choose wholegrain bread instead of white bread or brown instead of white rice.
- Limit the consumption of highly processed meat analogues, such as wheat or soy-based mock meats, as these are often high in sodium and saturated fat. Instead, consider lentil or vegetable patties.
- Sprinkle chia or flax seeds (for omega-3), nutritional yeast (for B12) or crushed nuts (for protein) to increase nutritional content of meals.