Table of ConTenTs

Introduction 1 Nutrition Facts

Breakfast 11

Lunch 25 Sandwiches, Salads, and Soups

Time-Saving Tips and Healthy Choices 49

Dinner 57 Poultry, Meat, Seafood, Vegetarian, and Pasta

Healthy Snacks and Desserts 109

Recipe Resources 124

2

nuTriTion faCTs

Fruits and vegetables Fruits and vegetables help keep teens healthy, prevent disease,

and are low in fat and calories. People of all ages should eat

seven to nine servings of fruits and vegetables every day.

Ideally, adolescents should eat seven servings daily.

Fruits and vegetables can be fresh, frozen, canned, or dried. The

following examples equal one serving size of a fruit or vegetable:

Food Serving Size

Fruits such as apples, oranges,

bananas, and pears

1 medium-sized piece

Raw, cooked, canned, or frozen

vegetables

1/2 cup

Cut fruit 1/2 cup

Raw leafy vegetables such as lettuce

and spinach

1 cup

Dried fruits such as raisins, apricots,

and mangoes

1/4 cup

Cooked peas or beans (canned

or dried)

1/2 cup

4

Whole grains Whole grains contain vitamins, minerals, and other nutrients

that are important for a teen’s health and growth.

Today, many foods such as white bread and white rice are

made with refined grains, which are low in fiber and other

nutrients found naturally in grains. Instead, it’s best to eat

a variety of whole grain foods. Ideas include:

Food Serving Size

Whole grain bread 1 slice

Whole grain pasta 1/2 cup

Brown rice 1/2 cup

Foods made with bulgur (cracked wheat)

such as tabouli salad

1 cup

Some ready-made whole grain

breakfast cereals

1/2 cup

Whole barley, which can be added

to soups

Check the Nutrition Facts label

12

Springtime Cereal Serves 2

Ingredients

3/4 cup - wheat and barley nugget cereal

1/4 cup - 100% bran cereal

2 teaspoons - toasted sunflower seeds

2 teaspoons - toasted sliced almonds

1 tablespoon - raisins

1/2 cup - bananas, sliced

1 cup - strawberries, sliced

1 cup - low-fat raspberry or strawberry yogurt

Directions

1 Mix the wheat and barley nugget cereal, bran cereal, sunflower seeds, and almonds in a medium bowl. Add the raisins, the bananas, and half of the strawberries.

2 Gently stir in the yogurt and divide between 2 bowls. Scatter the remaining strawberries over the top and enjoy!

calories: 352

total Fat: 6g

Fiber: 8g

carbohydrates: 69g

sodium: 272mg

CDC Fruits & Veggies - More Matters. www.fruitsandveggiesmatter.gov

13

Cinnamon French Toast Serves 2

Ingredients

4 slices - cinnamon bread

4 - egg whites or equivalent egg substitute

1 teaspoon - vanilla extract

1/8 teaspoon - nutmeg

Cinnamon

Powdered sugar

Syrup

Directions

1 Spray pan with non-stick spray. Crack egg whites into a bowl, discarding the yolks. Add vanilla and nutmeg. Whip well. Dip bread into egg mixture, coating both sides.

2 Over medium heat, toast bread. Sprinkle cinnamon on each side of the bread. When done, sprinkle with powdered sugar and serve.

If desired, top with syrup.

calories: 360

total Fat: 3g

Fiber: 3g

cholesterol: 0mg

sodium: 780mg

Copyright Mayo Foundation for Medical Education and Research. All rights reserved. Used with permission from www.MayoClinic.com.