Diet Nutrition

I need a better nutrition diet to stay fit and healthy as a 12 year old girl?

I have a terrible diet that is catching up with me. I want to be fit and healthy but i dont know what food and excersize to do and eat. i need to lose a pound or two but thats not i want this. please give me excersize and breakfeast lunch and dinner foods. thanks so much in advance!

Breakfast: grits, oatmeal, whole wheat bagels (without a lot of cream cheese or butter), cereal, toast, 1-2 eggs (not fried), 1 cup of orange juice, only skim milk (or 1% milk)

Lunch: turkey sandwich on whole wheat bread (without mayonnaise), soup (vegetable, chicken noodle, chicken and rice, tomato), lean/turkey hot dogs, baked potato (with only a small amount of sour cream), baked chicken, small amount of spaghetti or other pasta, vegetables (broccoli, carrots, cauliflower, squash, peas, etc.), salads (only use a small amount of ITALIAN dressing…..Ranch, Ceasar, or these type dressings…stay away from…use Italian or Balsamic Vinegrette), fruit.

Exercises: aerobic activity for 30 min. a day 3-4 times a week (running, walking, sports). Toning muscles: sit-ups, push-ups, pull-ups, squats, work out with weights (5-10 pounds) 3-4 times a week (for about 30 min. a day).

Stay away from sweets and desserts. Drink only water or UNSWEETENED iced tea. Drink a lot of water (8-10 glasses a day).

Reward yourself only ONE time a week for your efforts by ONLY eating one sweet/dessert a week!

Have a great time!

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