Nutrition for healthy living

Teen Topics

No time for breakfast?

The alarm goes off for the fourth time. You've only got 20 minutes to shower, get dressed and make it to school. Once again, breakfast takes the backseat. You might want to think twice about skipping breakfast. Studies show that students who eat breakfast do better on tests and have better concentration. Here are some quick and easy ideas if you are pressed for time.

Fast fixes for breakfast

• Lowfat muffin--make a batch ahead of time and freeze the rest for when you're short on time.
• Apple sticks--wash, slice and bag the night before; dip into peanut butter or yogurt for a tasty treat!
• Homemade trail mix.
• Individual cereal boxes--tear open and add milk or munch on it dry.
• Peanut butter roll-up.
• Slice of cheese and whole wheat crackers.
• Fruit-filled breakfast bar.
• Bagel or Pita--spread on some lowfat cream cheese or jelly.
• Individual serving of canned fruit--packed in their own juices.
• Fruit smoothie--make it the night before.

Recipes

Homemade Trail Mix (Serves 2) 1 cup lowfat granola 1/2 cup dried apricots--chopped 1/3 cup raisins 1/3 cup peanuts
Place all ingredients into a sealable bag and shake it up!
Peanut Butter Roll-Up (Serves 1) 1 6-inch tortilla 2 Tbsp. peanut butter 1 Tbsp. raisins 1 Tbsp. honey
Spread peanut butter onto tortilla. Pour honey on top of the peanut butter. Sprinkle raisins on the honey. Roll up the tortilla. Eat it up!
Berry Good Smoothie (Serves 1) 1/2 cup frozen/fresh blueberries 1/2 cup frozen/fresh strawberries 1 cup nonfat/lowfat milk 1/2 cup plain lowfat yogurt
Put all ingredients into a blender and whirl until smooth.
Lowfat Apple-Brown Sugar Muffins (Serves 12) 2 cups all-purpose flour 1/4 cup + 2 Tbsp. firmly packed brown sugar 1 tsp. baking powder 1/2 tsp. baking soda 1/2 tsp. ground cinnamon 3/4 cup + 2 Tbsp. nonfat milk 1 tsp. lemon juice 1/2 cup peeled, shredded apple 2 Tbsp. vegetable oil 1 tsp. vanilla extract 1 egg 2 Tbsp. firmly packed brown sugar Vegetable cooking spray
Preheat oven to 400. Combine first five ingredients in a large bowl. In another bowl, add the lemon juice to the milk, letting it curdle for approximately one minute. To the milk, add the apple, oil, vanilla and egg. Add this mixture to the dry ingredients, stirring just until moist. Spray a 12 muffin tin with vegetable cooking spray. Divide batter evenly among muffin cups. Sprinkle remaining brown sugar on top of muffins. Bake for 28 minutes or until toothpick inserted in center comes out clean. Remove from pans immediately. Let cool on wire rack.

Calcium anyone?

Throughout your life, calcium is deposited and withdrawn from you bones. Your teenage years are a critical time for bone growth. If you don't eat enough calcium rich foods, your bones will eventually become weak and fragile. This puts you at high risk for fractures. You should aim for 1300 mg of calcium per day.

Good Sources of Calcium

Fast food in the fast lane

Picture this. . .It's another family trip on the road. Everyone is tired, cranky and hungry. . .until you spot your favorite fast food restaurant! Visions of french fries and cheeseburgers dance through your head. Mom interrupts your daydream and says, "Fast food is unhealthy!". Times have changed. . .now there are many fast food alternatives that provide the same taste and flavor without all the fat and calories. Check out the chart below.

Continue: Adults

Return to the main nutrition page.

Last revised: March 10, 2005 (jj)

Home page URL: http://www.ynhh.org

All information is intended for your general knowledge and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen.