General Information

 

The Basics: Carbohydrates, Proteins, and Fats.


                Carbohydrates, proteins and fats are foods that we eat everyday, but are you eating the right kind? Which types of these foods will give you the best nutrition for your diet? Everybody needs carbohydrates, they provide the body with the energy it needs to function throughout the day. You need them for proper organ function and they are a very beneficial part of your healthy diet.

          While they are essential in a healthy diet, there are some carbohydrates that are better than others. The best type of carbohydrates are foods such as: whole grains, vegetables, fruits and beans. These foods promote good health by delivering vitamins, minerals, fibers, and several phytonutrients. The carbohydrates to skip are easily digested refined carbohydrates from grains such as pastries, white bread, sugared sodas, and other processed foods. These foods contribute to weight gain and promote diabetes and heart disease.

        Protein is also essential to a healthy diet. Something to watch out for is protein packages. For example, a 6 oz porterhouse steak has 38 grams of protein, but it also has 44 grams, 16 grams being saturated fat. The same amount of salmon will give you 34 grams of protein and only 18 grams of fat, 4 being saturated. The salmon is the better protein package because 16 grams of saturated fat is nearly three-fourths of the daily recommended saturated fat intake. So always pay attention to what else you're getting along with the protein. Vegetable sources of protein such as beans and nuts are an excellent choice. They deliver healthy fibers, vitamins, and minerals. Animal sources of proteins are good as well; the best choice is fish and poultry. If you prefer red meat however, stick with the leanest cuts, moderate portion sizes, and make it only an occasional part of your diet.

        Fats are another necessary food for a healthy diet. The key to eating fats is to remember to choose healthy fats, limit saturated fats and avoid trans fats. The amount of fat that  you eat isn't linked to disease, it's the type of fats that you eat. "Bad" fats (saturated and trans fats) are linked to certain diseases. "Good" fats (monounsaturated and polyunsaturated fats) are linked to lowering the risk of certain diseases. If you can, substitute the bad fats with good fats and try to avoid trans fats. Although it is important to watch the amount of cholesterol you consume, it isn't as bad as everybody thinks it is. The cholesterol in the bloodstream is the main concern. The biggest problem for cholesterol in the bloodstream is the mix of fats in a diet, not the cholesterol in your diet.

        Next time you're in the grocery store shopping consider these topics before you buy something that may be unhealthy.

Key Nutrients

Carbohydrates

 

        Carbohydrates are the main source of fuel for our body. The best kinds of carbs come

from:

  • Vegetables
  • Fruits
  • Low-fat dairy
  • Whole grains


        In fact, grains contain many nutrients important to a healthy body, such as dietary fiber,
thiamin, riboflavin, niacin, folate, and minerals. Your calcium and vitamin D intake will come
from the dairy section. Calcium is the major mineral for the growth and development of our
bones and teeth. Your daily intake of calcium should be somewhere between 1,200 and 1,500
milligrams. 50% of your daily calorie intake should come from carbohydrates.

Protein

           Another necessary nutrient for the body is protein. Vitamin B, vitamin E, iron, zinc, and
magnesium are all found in protein. Iron is important to men and women for different reasons.
Guys need it for growth spurts and muscle development. Women need extra iron to replace
blood loss during their menstrual period. The daily intake for both men and women should be
about 15 milligrams.

           Zinc keeps our immune system healthy; the best sources are seafood, meat, beans, and
peanuts. Animal sources of protein are absorbed the most. Do not exceed 40 milligrams of zinc
a day. Other sources of protein include:
 

  • Beef
  • Poultry
  • Fish
  • Eggs
  • Nuts or seeds
  • Soy beans


 

Try to make protein 15% of your daily calories.

Fruits and Vegetables

       Fruits and vegetables are also major nutrients. They contain many vitamins and minerals
such as:

  • Dietary fiber
  • Folate (folic acid)
  • Potassium
  • Vitamin A
  • Vitamin C



 

Examples of fruits include:

  • Apples
  • Berries
  • Mangoes
  • Melons
  • Peaches
  • Pears
  • Plums
  • Tomatoes

 

Examples of vegetables include:

  • Broccoli
  • Carrots
  • Eggplant
  • Spinach
  • Sweet potatoes


Dairy

         Low-fat or fat-free dairy products are a good source of vitamin D and calcium. In fact,
calcium is a major mineral for the growth and development of our bones and teeth. Your daily
intake of calcium should be between 1,200 and 1,500 mg. Overall, your dairy intake should be
about 2 to 3 cups per day. Included in the dairy group are:
 

  • Cheese
  • Fluid milks
  • Puddings made with milk
  • Yogurt


Fats

             Perhaps surprisingly, your body also needs fats. They provide cellular structure,
hormones, and fat-soluble vitamins. Not to mention, they are a source of energy and also help
keep our skin healthy. Try to make fats 25%-30% of your daily diet. Foods that contain fats are:
 

  • Nut butter
  • Nuts or seeds
  • Olive Oil
  • Seafood
     

B-Complex

       These multiple vitamins are vital to our body’s energy process. B-complexes are B1, B2,
B3, and folate (folic acid). Food sources for b-complex include:

  • Dairy
  • Eggs
  • Fish
  • Fruits
  • Leafy Greens
  • Meats
  • Nuts
  • Rice
  • Whole grain

 

Simple Recipes

            Making sustainable food when you are a teenager is usually a difficult thing. You either are doing homework, sleeping, at a sports practice, at a game, or another school function. When you have all of that to do, you won’t have time to make a complex meal. So maybe you could ask your mom or dad to help you out. Below are several recipes that are delicious, and nutritious.

For Breakfast:

  Apple Sauce Pancakes

Yield: 25 servings: 3 lb 1 oz
Serving size: 1 piece provides the equivalent of 1 piece of bread

Each serving provides:
Calories: 121
Protein: 3 g
Carbohydrate: 19 g

Total fat: 4 g
Saturated fat: 0.7 g
Cholesterol: 20 mg
Vitamin A: 16 RE/60 IU
Vitamin C: 0 mg
Iron: 1 mg
Calcium: 86 mg
Sodium: 0 mg
Fiber: 1 g
   

 

  

 

1¼ cups milk, low-fat
2 large fresh eggs, beaten or ½ cup whole frozen eggs (4), thawed
¼ cup vegetable oil (2 Tbsp)
2 cups canned applesauce (1 lb 2 oz)
3 cups all-purpose flour (15 oz)
2 Tbsp baking powder
1 tsp salt
¼ cup sugar
¼ tsp ground cinnamon

1.     In a mixing bowl, use the paddle attachment on low speed to combine milk, eggs, oil, and applesauce. Mix for 1 minute until blended.
2. Sift in flour, baking powder, salt, sugar, and cinnamon. Using the whip attachment on low speed, mix batter for 15 seconds until combined. Scrape down the sides of the bowl. Increase speed to medium and mix for 1 minute.
3. Portion batter with level No. 20 scoop (3⅓ Tbsp) onto griddle, which has been heated to 375° F. (If desired, lightly oil griddle surface.)
4. Cook until surface of pancake is covered with bubbles and bottom side is lightly browned, about 2 minutes. Turn and cook until lightly browned on other side, about 1 minute.

"A Healthier You - Breakfast Recipes." Health.gov | Your Portal to Health Information from the U.S. Government. U.S. Department of Health and Human Services, 2005. Web. 17 Nov. 2011. <https://www.health.gov/dietaryguidelines/dga2005/healthieryou/html/breakfast.html>.

Tip: You may not have all of the required ingredients in your kitchen, so ask your mom or dad to take you shopping at your local supermarket to purchase the ingredients you will need.

 

Cinnamon-Sprinkled French Toast

2 large eggs
2 Tbsp milk, fat-free
½ tsp ground cinnamon, or to taste
2 slices whole wheat bread
1 tsp soft (tub) margarine
4 tsp light pancake syrup

 

Kids: Crack two eggs into flat-bottomed bowl. Thoroughly whisk in milk and cinnamon. Dip bread slices, one at a time, into egg mixture in bowl, wetting both sides. Re-dip, if necessary, until all the egg mixture is absorbed into the bread.
Adults: Meanwhile, heat large, non-stick skillet over medium heat. Add butter. Place dipped bread slices in skillet. Cook for 2½-3 minutes per side, or until both sides are golden brown.
Kids: Drizzle with syrup. Serve when warm.

 

Fruity Granola Yogurt Parfait
Did you know? Commercially available granola is often toasted with oil and honey, making it high in calories. So, it’s important to choose low-fat granola, when available.

½ cup granola, low-fat
¾ cup (6-oz container) vanilla or plain yogurt, low-fat
½ cup fresh blueberries, raspberries, or sliced strawberries or bananas (use frozen fruit if fresh isn’t available)

 

Adults: Measure out all ingredients to be used. Provide stemware or clear drinking glass or bowl.
Kids: Layer ingredients any which way you want in a glass, such as half of granola, yogurt, and fruit, then repeat. Eat with a long spoon.

 

For Lunch/Snacks:

Baked Chicken Nuggets

1½ lb chicken thighs, boneless and skinless
1 cup ready-to-eat cereal, cornflakes, crumbs
1 tsp paprika
½ tsp Italian herb seasoning
¼ tsp garlic powder
¼ tsp onion powder

 

1. Remove skin and bone; cut thighs into bite-size pieces.
2. Place cornflakes into plastic bag and crush by using a rolling pin.
3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended.
4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.

Conventional Method
1. Preheat oven to 400° F. Lightly grease a cooking sheet.
2. Place chicken pieces on cooking sheet so they are not touching.
3. Bake until golden brown, about 12-14 minutes.

Note:To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.

Classic Macaroni and Cheese
Low-fat cheese and skim milk help to make this favorite dish heart-healthy.

2 cups macaroni
½ cup onions, chopped
½ cup evaporated milk, fat-free
1 medium egg, beaten
¼ tsp black pepper
1¼ cups sharp cheddar cheese (4 oz), finely shredded, low-fat
non-stick cooking oil spray

 

1. Cook macaroni according to directions. (Do not add salt to the cooking water.) Drain and set aside.
2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350° F.
3. Lightly spray saucepan with non-stick cooking oil spray.
4. Add onions to saucepan and sauté for about 3 minutes.
5. In another bowl, combine macaroni, onions, and the remaining ingredients and mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving

For Dinner:

Southwest Salad
Note: Garbanzo bean is another name for chickpea.

½ cup onions, chopped
1 lb lean ground beef
1 Tbsp chili powder
2 tsp ground cumin
1 cup canned red kidney beans, drained
1 can (15-oz) chickpeas, drained
1 medium tomato, diced
2 cups lettuce
½ cup cheddar cheese

 

1. Cook ground beef and onions in a large skillet until the beef no longer remains pink. Drain.
2. Stir chili powder, oregano, and cumin into beef mixture; cook for 1 minute.
3. Add beans, chickpeas, and tomatoes. Mix gently to combine.
4. Combine lettuce and cheddar cheese in large serving bowl. Portion lettuce and cheese onto four plates. Add 1 cup of beef mixture on top of lettuce and cheese. 

Chicken and Vegetables

1½ Tbsp margarine
1 tsp garlic powder
½ cup onions, chopped
1 lb 4 oz chicken thighs, boneless and skinless
10-oz package cut green beans, frozen
¼ tsp pepper

 

1. Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
2. Place chicken in skillet. Cook over medium heat, until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
3. Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Note:To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.