3-day Diet Plan

This 3-day diet plan reflects the dietary recommendations of both micro and macro nutrients of a busy teenager:
So first of all, what are the different types of nutrients necessary for healthy eating?
Macronutrients provide calories, or energy. All nutrients are needed for growth, metabolism, and many other body functions. Since "macro" means large, this type of nutrient is needed in larger quantities, which include fat (lipids), carbohydrates, and proteins. Though the three are needed in a balanced way, each provides a certain amount of calories per gram:
Carbohydrates provide 4 calories per gram, as well as Proteins.
Fat provides 9 calories per gram.

Micronutrients on the other hand, are meant to be consumed in smaller amounts. However, these nutrients are very important because we all need our vitamins and minerals. They regulate different physiological processes in your body, which include muscle contraction, heartbeat regulation, absorption/transportation of foods you eat, and the production of hormones.
In order to be healthy as an active teen, you don't necessarily need to be a health freak. Just enjoying simple foods that aren't like, McDonalds every week can actually be okay, but if you want to be balanced, this diet (just change things up once in a while so you don't get bored of eating the same thing) might give you an idea of what you could be eating to maintain the status quo of your athlete, musician, scholar, and whatever else it is that you do.

Breakfasts:
Yogurt with strawberries and ganola (optional: BROWN sugar (yes, it is actually healthy for you, since it provides antioxidants unlike bleached "normal" sugar we all know.)
-Açai bowls tend to knock out pretty much everything in one, because it is a cold buster, antioxidants, enriched in vitamins, and so much more. http://www.acairoots.com/acai-benefits_8_ctg.htm
-As delicious as they are, don't reach for those instant hot pockets because they contain too much fat, sodium, and they won't even last few early hours.

Lunches:
-Salmon and swiss cheese sandwhich on any type of WHOLE GRAIN bread
(white bread might taste better, but not as many nutrients or proteins)
-Skip the instant ramen and go for organic tomato sauce cheese raviolli

-Rice tends to stay in your system for a while, but preferably brown rice and W/O the spam because it contains TOO MUCH fat and sodium.

Dinners:
-ORGANIC rosemary roasted chicken (just salt tastes great too once in a while)
-Again, whole grain french breads (get 2 loaves from costco)
-Any type of non-fat hot pots like shabu-shabu (you consume alot more vegetables than you think but you're also allowed to eat meat too)
-Vegetable Curry (contains alot of antioxidants and shrunken vegetables)

The main thing isn't to go no-carb or no-fat or whatever diet the media recommends, because that just creates an inbalance in your body. Instead, just limit your sugars and balance out your fats because actually, if you just maintain that balance, then any busy teenager can survive through all their sports, music, classes, and other activities. Also, try to eat constantly in small amounts, don't just binge on a certain meal of the day because that may lead to gaining weight since your body will adapt to hold in those calories.
FAQ:
Why do we need carbohydrates/protein/fats to survive?
Carbohydrates:
They are the body's main source of fuel, and can be used easily by the body for fuel. All tissues and cells can use glucose for energy, and are needed in the central nervous system/ kidneys/ muscles (+ the heart) to function properly. Carbs are important in intestinal health and waste elimination. They are mainly found in starchy foods like grain and potatoes, fruits, milk, yogurt. Other foods also include carbs but in smaller amounts: cheese, fruits, veggies, nuts, beans.

Proteins:
According to the Dietary Reference Intakes by the USDA, 10-35% of calories should come from proteins because we need them for growth, tissue repair, immune functions, preserving lean muscle mass, energy when carbs aren't available, and making essential hormones/enzymes.

Fats:
Although some people only see fats as "bad" for gaining weight, there are "good" fats as well, which are necessary for normal growth and development, energy (concentrated and stored source), absorbing important vitamins, cushioning organs, maintaining cell membranes, and providing taste/consistency/stability to foods. (no wonder mcdonalds taste so good :D ) You can find them in meat, dairy products, oils, etc. But remember: saturated and trans fats have been shown to increase the risk of heart disease and clogging of arteries (and gaining that extra layer of FLAB D: )

CHECK OUT THIS CALCULATOR TO SEE WHAT'S IN YOUR FOOD:
http://www.freedieting.com/tools/nutrient_calculator.htm