Having a healthy diet is really important for a teenager. A healthy diet includes iron, which is rather important for teens because it allows them to concentrate better and keep you mind in shape. A healthy diet gives your body the energy that it need in order to perform daily tasks and it also provides the nutrients that you body needs to develop. Healthy diet also keeps your body in shape and functioning properly and it makes you feel energetic .
Bibliogrpahy
info for studying and meal tips
http://www.eatwell.gov.uk/healthydiet/seasonsandcelebrations/spring/eatingforexams/
Info on energy
http://www.eatwell.gov.uk/agesandstages/teens/moreenergy/
Healthy weights
http://www.eatwell.gov.uk/agesandstages/teens/healthyweight/
Friday, May 8, 2009
Macronutrients
Macronutrients, nutrients needed in large amounts, provide calories or energy for the body. Macronutrients consist of 3 nutrients: proteins, fats, and carbohydrates. Protein provides 4 calories per gram, carbohydrates also provide 4 calories per gram, and fat provides 9 calories per gram. So, if you had a food with nothing but 5 grams of fat, then the food would be 45 calories. (5 grams multiplied by 9 calories per gram equals 45 calories.) And, if you had a food with nothing but 4 grams of protein, the food would be 16 calories. The same would happen if the food had nothing but 4 grams of carbohydrates, since carbohydrates and protein provide the same number of calories per gram.
Carbohydrates are the body’s main way to get fuel for energy. 45-65% of the calories in our diet should come from carbohydrates. There are two types of carbohydrates: simple and complex. Simple carbohydrates, or simple sugars, are found in refined sugars. Simple sugars are found in candy, but can also be found in healthy foods, such as fruit or milk. Complex sugars are ones found in grainy foods or foods with vegetables. Complex carbohydrates are also called starches. These carbohydrates are found in bread, crackers, pasta, and rice. Some complex carbohydrates are way better than others. Refined grains have been processed, so some of the other nutrients have been removed. Unrefined grains have nutrients along with fiber, which also helps you get that full feeling. Fiber is a certain type of carbohydrate that we can’t digest. Instead, fiber moves along the intestinal tract, helping push waste out of our body. Along with using glucose, a simple carbohydrate for energy, carbohydrates help our central nervous system, kidneys, brain, and muscles to function properly, the most important one being the heart. Carbohydrates are also stored as glycogen in the muscles and liver to use later. So, where are the best carbohydrates found? They are mostly in starchy foods, fruits, milk, and yogurt.
10-35% of calories in our diet should come from protein. We need protein in order to grow, repair tissue, make essential hormones and enzymes, have energy when there is no glycogen or glucose (carbohydrates aren’t available), help our immune system function, and to keep lean muscles. Protein is also used to make hemoglobin, a part in red blood cells that carry oxygen throughout the body. If we eat foods such as meat, poultry, fish, cheese, milk, nuts, and legumes, which are high in protein, our stomach’s digestive juices break down the proteins in these foods and turn them into amino acids. Amino acids can then be re-used to rebuild proteins that our body uses for muscles, bones, blood, and body organs. There are 22 total amino acids that we need to stay in good health. Of those 22, our body can make 13 without any outside help. The other 9 amino acids we get from eating foods that contain protein.
Our body needs some fat to survive, about 20-35% of our diet. Fats help us grow and develop normally, have energy, because fats are a more concentrated source of energy than carbohydrates and proteins, and absorb vitamins such as vitamins A, D, E, and K. Fats also provide cushion for our organs, build and maintain cell membranes, and make our food better overall by providing a good flavor and consistency. In small children, fat makes sure that their brain and nervous system develop correctly. There are three types of fats: saturated fat, unsaturated fat, and trans fat. Trans fat is the worst kind of fat, but both saturated and trans fats can lead to heart disease. Instead, eat foods with unsaturated fat, such as olive oil, avocado, nuts, and canola oil, which can actually decrease a person’s risk for heart disease. We get fats from meat, poultry, nuts, milk, butter, oil, fish, grains, and salad dressing.
Bibliography
"Learning About Carbohydrates." KidsHealth - the Web's most visited site about children's health. 08 May 2009.
"Learning About Fats." KidsHealth - the Web's most visited site about children's health. 08 May 2009.
"Learning About Proteins." KidsHealth - the Web's most visited site about children's health. 08 May 2009.
"McKinley Health Center - Macronutrients: the Importance of Carbohydrate, Protein, and Fat - University of Illinois." McKinley Health Center - University of Illinois at Urbana-Champaign. 08 May 2009.
"Nutrition - Carbohydrates." Indoor Rock Climbing (www.indoorclimbing.com). 08 May 2009.
Carbohydrates are the body’s main way to get fuel for energy. 45-65% of the calories in our diet should come from carbohydrates. There are two types of carbohydrates: simple and complex. Simple carbohydrates, or simple sugars, are found in refined sugars. Simple sugars are found in candy, but can also be found in healthy foods, such as fruit or milk. Complex sugars are ones found in grainy foods or foods with vegetables. Complex carbohydrates are also called starches. These carbohydrates are found in bread, crackers, pasta, and rice. Some complex carbohydrates are way better than others. Refined grains have been processed, so some of the other nutrients have been removed. Unrefined grains have nutrients along with fiber, which also helps you get that full feeling. Fiber is a certain type of carbohydrate that we can’t digest. Instead, fiber moves along the intestinal tract, helping push waste out of our body. Along with using glucose, a simple carbohydrate for energy, carbohydrates help our central nervous system, kidneys, brain, and muscles to function properly, the most important one being the heart. Carbohydrates are also stored as glycogen in the muscles and liver to use later. So, where are the best carbohydrates found? They are mostly in starchy foods, fruits, milk, and yogurt.
10-35% of calories in our diet should come from protein. We need protein in order to grow, repair tissue, make essential hormones and enzymes, have energy when there is no glycogen or glucose (carbohydrates aren’t available), help our immune system function, and to keep lean muscles. Protein is also used to make hemoglobin, a part in red blood cells that carry oxygen throughout the body. If we eat foods such as meat, poultry, fish, cheese, milk, nuts, and legumes, which are high in protein, our stomach’s digestive juices break down the proteins in these foods and turn them into amino acids. Amino acids can then be re-used to rebuild proteins that our body uses for muscles, bones, blood, and body organs. There are 22 total amino acids that we need to stay in good health. Of those 22, our body can make 13 without any outside help. The other 9 amino acids we get from eating foods that contain protein.
Our body needs some fat to survive, about 20-35% of our diet. Fats help us grow and develop normally, have energy, because fats are a more concentrated source of energy than carbohydrates and proteins, and absorb vitamins such as vitamins A, D, E, and K. Fats also provide cushion for our organs, build and maintain cell membranes, and make our food better overall by providing a good flavor and consistency. In small children, fat makes sure that their brain and nervous system develop correctly. There are three types of fats: saturated fat, unsaturated fat, and trans fat. Trans fat is the worst kind of fat, but both saturated and trans fats can lead to heart disease. Instead, eat foods with unsaturated fat, such as olive oil, avocado, nuts, and canola oil, which can actually decrease a person’s risk for heart disease. We get fats from meat, poultry, nuts, milk, butter, oil, fish, grains, and salad dressing.
Bibliography
"Learning About Carbohydrates." KidsHealth - the Web's most visited site about children's health. 08 May 2009
"Learning About Fats." KidsHealth - the Web's most visited site about children's health. 08 May 2009
"Learning About Proteins." KidsHealth - the Web's most visited site about children's health. 08 May 2009
"McKinley Health Center - Macronutrients: the Importance of Carbohydrate, Protein, and Fat - University of Illinois." McKinley Health Center - University of Illinois at Urbana-Champaign. 08 May 2009
"Nutrition - Carbohydrates." Indoor Rock Climbing (www.indoorclimbing.com). 08 May 2009
Micronutrients
Micronutrients are important because without the required intake of micronutrients, you are prone to getting micronutrient deficiencies such as Anaemia, caused by lack of iron. You are also prone to Xerophthalmia, a deficiency that includes night blindness and Bitot's spots, which are caused by lack of Vitamin A. About two million people worldwide suffer from micronutrient deficiencies, which is about one-third of the total population.
Calcium, an important micronutrient is needed for many different functions in the body such as, maintaining and strengthening bones, the development of teeth and healthy gums, and is also important for your muscles. It also helps with lowering cholesterol, and helps prevent muscle cramps and helps with normal blood clotting. Calcium provides energy and helps to keep your skin and body healthy. It also keeps lead from being absorbed into your bones. Foods that have calcium are, yogurt, cheese, dairy foods, oats, tofu and many more foods.
Iron deficiency is a big problem in both industrialized and developing countries. Having iron deficiency can lead to long-term disadvantages. Infants and young children have the highest risk of getting iron deficiency because their food choices are limited. Iron plays an important part in producing hemoglobin, and oxygenation of red blood cells and lymphocytes (T-cells, and B-Cells.) Iron also enhances the functions of another Micronutrient; Calcium, and also enhances cooper. Iron is absored in the small intestine and stored in the liver, spleen, bone marrow, and blood. It is also needs to help metabolize vitamin B.
Vitamin A is important for keeping your visual system working correctly, and for growth and development, keeping your immune and reproduction systems healthy. Foods that contain Vitamin A are, Yellow and Red Fruits, Vegetables, and in green leafy vegetables. Another Vitamin, Vitamin C, which is also very important for you, is a water-soluble vitamin and helps in many important metabolic functions. Vitamin C is also an important anti-oxidant. Deficiencies caused by lack of Vitamin C are goiter (Swelling of the Neck) and cretinism (The brain and skeleton fail to develop properly resulting in mental retardation and dwarfism) in the offspring of a deficient mother. Vitamin C can be found in fresh fruit and fruit juices. Vitamin D, another important micronutrient is important for promoting calcium absorption in the gut, and without vitamin D, bones can become thin, misshapen, or brittle. Along with calcium, vitamin D can also protect older adults from osteoporosis. Vitamin D can be found in very few foods, but some foods do include, cheese, beef liver, egg yolks, fish (ex. Salmon) and fish liver oils. You are also to get vitamin D from the sun’s rays.
Even though Micronutrients are required in small quantities, many people still suffer from micronutrient deficiencies. It’s important to try to eat some of the foods that have calcium, iron, and vitamins A, C, and D everyday to stay healthy.
Bibliography:
"Cretinism." Xray2000 Nicks Website. 08 May 2009
"Dietary Supplement Fact Sheet: Vitamin D." Office of Dietary Supplements - HOME. 08 May 2009
"Micronutrients - the Basics." 08 May 2009
"Micronutrients." Welcome To Orthomolecular.org. 08 May 2009
Thursday, May 7, 2009
Healthy Snacking
Even when you eat three meals a day, you probably still feel hungry between meals. This is because during you teen years, your body needs more nutrients because it is growing and maturing very quickly. (Esp. b/w the ages 14-18 where your energy needs is the highest) The solution to this is eating healthy snacks. Eating healthy, nutritious snacks keeps your energy level high throughout the day, so you have enough energy for after school activities and to keep you going through all of your classes. Eating nutritious snacks also keeps your mind alert so you can be thinking at your full potential and aware of what’s going on. Healthy snacks are also a great way to satisfy hunger while allowing your body to get all the vitamins and nutrients you need. Unhealthy snacks such as French fries and snacks high in sugars may taste good and give you a temporary boost, but in the long run these types of snacks will only slow you down.
Smart snacking strategies:
1. Prepare healthy snacks in advance: Make simple snacks yourself, so you can control what you put in it. Also, keep lots of fresh fruit and veggies at home to snack on or to bag and bring with you to school or wherever you’re going.
2. Keep healthy snacks with you
3. Make it interesting: Find foods that you like that are also good for you!
4. Satisfy your cravings with healthier approaches: Try replacing your junk foods with foods that are similar but healthier. For example you can eat nonfat frozen yogurt or sorbet instead of ice cream.
5. Read serving size information
Healthy snack ideas
-Apples and peanut butter
-Yogurt with Granola
-Veggies with Low fat dip
-String cheese
-Mini Pizzas: Spread pizza sauce onto an English muffin or mini pita. Then top with low fat cheese and veggies and toast or bake it.
-Healthy ice pops: Freeze fresh, 100% juice in ice cube molds.
-Low fat pita and hummus
-Trail mix: Whole grain toasted oat cereal, chopped walnuts, dried cranberries
Healthy food alternatives
Healthier vs. not as healthy
-Fruit juice and water vs. Soda:
Sugary drinks are a source of empty energy. They contain a lot of energy in the form of calories that teens don’t need, w/o vitamins, minerals, and proteins
-Grilling, stir frying, microwaving, baking, and boiling foods vs. Deep-frying
-Broiled foods vs. Fried foods
-Ex: Grilled chicken sandwich vs. Fried chicken or Chicken nuggets
-Fresh or dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to flavor food vs. butter, margarine, or gravy
-Pretzels vs. High Fat chips
-Low fat salad dressing vs. full fat kind
-Salad or soup vs. fries
-Mustard or Ketchup vs. Mayonnaise
-Order smaller entre portions
-Large sub vs. small sub w/ salad or piece of fruit
-Large fries (500 calories and 25 grams of fat) vs. Small fries (230 calories and 11 grams of fat)
-Leaner meats (turkey or grilled chicken) vs. Fried Items (burgers or steak)
-Low fat milk vs. soda, fruit drinks, milkshakes, whole milk
-Pizza w/ veggies vs. Pizza w/ meat
-Pizza w/ thin crust vs. Deep Dish crust
-If having a burger or sandwich, try to add veggies or fruits such as tomatoes and lettuce
You don’t have to not eat the bad foods altogether, just eat them in moderation!
Smart snacking strategies:
1. Prepare healthy snacks in advance: Make simple snacks yourself, so you can control what you put in it. Also, keep lots of fresh fruit and veggies at home to snack on or to bag and bring with you to school or wherever you’re going.
2. Keep healthy snacks with you
3. Make it interesting: Find foods that you like that are also good for you!
4. Satisfy your cravings with healthier approaches: Try replacing your junk foods with foods that are similar but healthier. For example you can eat nonfat frozen yogurt or sorbet instead of ice cream.
5. Read serving size information
Healthy snack ideas
-Apples and peanut butter
-Yogurt with Granola
-Veggies with Low fat dip
-String cheese
-Mini Pizzas: Spread pizza sauce onto an English muffin or mini pita. Then top with low fat cheese and veggies and toast or bake it.
-Healthy ice pops: Freeze fresh, 100% juice in ice cube molds.
-Low fat pita and hummus
-Trail mix: Whole grain toasted oat cereal, chopped walnuts, dried cranberries
Healthy food alternatives
Healthier vs. not as healthy
-Fruit juice and water vs. Soda:
Sugary drinks are a source of empty energy. They contain a lot of energy in the form of calories that teens don’t need, w/o vitamins, minerals, and proteins
-Grilling, stir frying, microwaving, baking, and boiling foods vs. Deep-frying
-Broiled foods vs. Fried foods
-Ex: Grilled chicken sandwich vs. Fried chicken or Chicken nuggets
-Fresh or dried herbs (basil, oregano, parsley) and spices (lemon pepper, chili powder, garlic powder) to flavor food vs. butter, margarine, or gravy
-Pretzels vs. High Fat chips
-Low fat salad dressing vs. full fat kind
-Salad or soup vs. fries
-Mustard or Ketchup vs. Mayonnaise
-Order smaller entre portions
-Large sub vs. small sub w/ salad or piece of fruit
-Large fries (500 calories and 25 grams of fat) vs. Small fries (230 calories and 11 grams of fat)
-Leaner meats (turkey or grilled chicken) vs. Fried Items (burgers or steak)
-Low fat milk vs. soda, fruit drinks, milkshakes, whole milk
-Pizza w/ veggies vs. Pizza w/ meat
-Pizza w/ thin crust vs. Deep Dish crust
-If having a burger or sandwich, try to add veggies or fruits such as tomatoes and lettuce
You don’t have to not eat the bad foods altogether, just eat them in moderation!
Bibliography
Gavin, Mary L. "Smart Snacking." KidsHealth - the Web's most visited site about children's health. Mar. 2006. May 2009 .
"Normal Diet For Adolescents - 12 To 18 Years Of Age Care Guide Information." Drugs.com | Prescription Drugs - Information, Interactions & Side Effects. May 2009.
"Teen Nutrition: Helping Teens Make Healthy Choices." Meals Matter - Healthy eating and meal planning made easier. May 2009.
"Teenage Healthy Eating: Food And Nutrition." Official Supernanny Parenting Advice. May 2009.
"Normal Diet For Adolescents - 12 To 18 Years Of Age Care Guide Information." Drugs.com | Prescription Drugs - Information, Interactions & Side Effects. May 2009
"Teen Nutrition: Helping Teens Make Healthy Choices." Meals Matter - Healthy eating and meal planning made easier. May 2009
"Teenage Healthy Eating: Food And Nutrition." Official Supernanny Parenting Advice. May 2009
3-Day Diet Plan
DAY 1
Breakfast: Ham Omelet--100 Calories
- 1% fat (.64g), 10 mg cholesterol, 416 mg (17%) sodium, 193 mg potassium (6%), 18g protein (36%)
-Calcium 1%
Breakfast: Whole milk (2 cups)--120 Calories
-5g (8%) fat, 10 mg (3%) cholesterol, 127 mg(5%) sodium, 396 mg (11%) potassium, 12.2 g (4%)carbs, 8.5 g (17%) protein
-Vitamin A 12%, Vitamin C 8%, Calcium 658%, Iron 3%
Breakfast: Fuji Apple (1 med)--80 calories
-Carbohydrates 22g (7%), protein .5 g (1%)
-Vitamin A 2%, Vitamin C 20%, Calcium 2%, Iron 2%.
Lunch: Chinese Chicken Salad--85 Calories
-2g (3%) fat, 3g (1%) carbs, 11g (22%) protein
Lunch: Juk--205 calories
-2g (3%) fat, .5 g (2%) sat fat, 43mg 14% cholesterol, 269.5 mg (11%) sodium, potassium 119.5 mg (3%), 54.7 g (18%) carbohydrate, 13.3 g (27%) protein
Afternoon Snack: Lite Cheese Slices--224 Calories
-13.5 g (21%) fat, 6.5 g (2%) Carbs, 19g (38%) Protein
Afternoon Snack: Ritz Crackers (5)--80 Calories
-4.5 g (7%) fat, 1 g (5%) Sat fat, Sodium 135 mg (6%), 10 mg potassium, 10g (3%), 1g (2%) protein
-Calcium 2%, Iron 2%
Dinner: Salmon Fillet-197 Calories
-14g (22 %) Fat, 2.7 g (14%), Proein 19g (38%)
Dinner: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Dinner: Broccoli (1 cup)--40 Calories
-Sodium 16 mg (1%), Total Carbohydrate (7g) 2%, Protein 5g (10%)
-Vitamin A 78%, Vitamin C 230%, Calcium 14%, Iron 7%
Dessert: Frozen Yogurt (1 cup)--280 Calories
-3g (5%) Fat, 26g (9%) carbs
DAY 2
Breakfast: Oikos Greek Yogurt (5.3 oz)—90 calories
-Carbohydrates (6g) 2%, 15g (30%) protein
-Calcium 20%
Breakfast: Granola (1 cup)—598 calories
-6g (9%) fat, 6g (5%) saturated fat, 20mg (1%) sodium, 220 mg (6%) potassium, 35 g (12%) carbohydrates, 5g (10%) protein
-Calcium 4%, Iron 6%
Breakfast: Mixed berries (1 cup)—80 calories
-19g (6%) carbohydrates (fiber), 1g (2%) protein
Breakfast: Orange Juice (4 oz)—60 calories
-15g (5%) carbohydrates (sugars)
Lunch: Turkey Sandwich—475 calories
-19.5 g (30%) fat, 5g (25%) saturated fat, 35 mg (12%) cholesterol, 815 mg (34%) sodium, 22g (7%) carbohydrates, 11g (22%) protein
-4% vitamin A, 30% calcium, 8% Iron, 18% vitamin D
Lunch: Carrots (12)—35 calories
-.3g fat, 88 mg (4%) cholesterol, 410 mg (12%) potassium, 9g (3%)carbohydrates, 1g (2%) protein
-308% vitamin A, 13% vitamin C, 4.2% calcium, 2% iron
Lunch: Cranberry Juice (8 fl. Oz)—110 calories
-35 mg sodium, 27 g(9%) carbohydrates
-130% vitamin C
Afternoon Snack: Trail Mix (1/2 cup)—166 calories
-6g (9%) fat, 24g (8%) carbohydrates
Dinner: Spaghetti—230 calories
-2g (3%) fat, .5 g (2%) saturated fat, 680 mg (28% sodium), 45 g (15%) carbohydrates, 10g (20%) protein
-30% vitamin C, 4% calcium, 20% iron
Dinner: Corn—80 calories
-1.2 g (2%) fat, .2g (1%) saturated fat, 78 mg (3%) sodium, 347 mg (10%) potassium, 41.2 g (14%) carbohydrates, 5.29 g (11%) protein
-11% vitamin A, 33% vitamin C, 11% calcium, 10% iron
DAY 3
Breakfast: Special K Cereal—120 calories
-.5 g (1%) fat, 220 mg (9%)sodium, 60 mg (2%) potassium, 22g (7%) carbohydrates, 7g (14%) protein
-15% vitamin A, 35% vitamin C, 45% Iron, 35% vitamin D
Breakfast: 1% Milk—110 calories
-2.5 g (4%) fat, 1.5 g (8%) saturated fat, 10mg (3%) cholesterol, 120 mg (5%) sodium, 13 g (4%) carbohydrates, 8g (16%) protein
-10% vitamin A, 2% vitamin C, 30% calcium, 25% vitamin D
Breakfast: Strawberries (1 cup, fresh)—77 calories
-.2g fat, 4mg sodium, 327mg (9%) potassium, 20.2g (7%) carbohydrates, .95 g (2%) protein
-2% vitamin A, 152% vitamin C, 35% calcium, 9% iron, 2.13% vitamin E
Lunch: Grilled Chicken—272 calories
-15.3 g (24%) fat, 3.5 g (18%) saturated fat, 100mg (33%) cholesterol, 745 mg (31%) sodium, 34g (68%) protein
Lunch: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Lunch: Soybeans (1/2 cup)—100 calories
-3.5 (5%) fat, 5mg sodium, 7g (2%) carbohydrate, 10g (20%) protein
-4% vitamin A, 4% calcium, 15% iron
Afternoon Snack: Hummus on Pita—350 calories
-8.47g (13%) fat, 599 mg (25%) sodium, 58g (19%) carbohydrates, 11g (22%) protein
Dinner: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Dinner: Beef Stew—218 calories
-12.5 g (19%) fat, 5.2 g (26%) saturated fat, 37 mg (12%) cholesterol, 947 mg (39%) sodium, 404 mg (12%) potassium, 15.7 g (5%) carbohydrates, 11.46 g (23%) protein
-77% vitamin A, 17% vitamin C, 28% calcium, 9% iron
Dinner: 1% Milk—110 calories
-2.5 g (4%) fat, 1.5 g (8%) saturated fat, 10mg (3%) cholesterol, 120 mg (5%) sodium, 13 g (4%) carbohydrates, 8g (16%) protein
-10% vitamin A, 2% vitamin C, 30% calcium, 25% vitamin D
Dessert: Lychee Sorbet—140 calories
-1g (2%) fat, 5 mg (2%) cholesterol, 55 mg (2%) sodium, 31g (10%) carbohydrates
-4% calcium
Bibliography:
Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate. 08 May 2009
Breakfast: Ham Omelet--100 Calories
- 1% fat (.64g), 10 mg cholesterol, 416 mg (17%) sodium, 193 mg potassium (6%), 18g protein (36%)
-Calcium 1%
Breakfast: Whole milk (2 cups)--120 Calories
-5g (8%) fat, 10 mg (3%) cholesterol, 127 mg(5%) sodium, 396 mg (11%) potassium, 12.2 g (4%)carbs, 8.5 g (17%) protein
-Vitamin A 12%, Vitamin C 8%, Calcium 658%, Iron 3%
Breakfast: Fuji Apple (1 med)--80 calories
-Carbohydrates 22g (7%), protein .5 g (1%)
-Vitamin A 2%, Vitamin C 20%, Calcium 2%, Iron 2%.
Lunch: Chinese Chicken Salad--85 Calories
-2g (3%) fat, 3g (1%) carbs, 11g (22%) protein
Lunch: Juk--205 calories
-2g (3%) fat, .5 g (2%) sat fat, 43mg 14% cholesterol, 269.5 mg (11%) sodium, potassium 119.5 mg (3%), 54.7 g (18%) carbohydrate, 13.3 g (27%) protein
Afternoon Snack: Lite Cheese Slices--224 Calories
-13.5 g (21%) fat, 6.5 g (2%) Carbs, 19g (38%) Protein
Afternoon Snack: Ritz Crackers (5)--80 Calories
-4.5 g (7%) fat, 1 g (5%) Sat fat, Sodium 135 mg (6%), 10 mg potassium, 10g (3%), 1g (2%) protein
-Calcium 2%, Iron 2%
Dinner: Salmon Fillet-197 Calories
-14g (22 %) Fat, 2.7 g (14%), Proein 19g (38%)
Dinner: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Dinner: Broccoli (1 cup)--40 Calories
-Sodium 16 mg (1%), Total Carbohydrate (7g) 2%, Protein 5g (10%)
-Vitamin A 78%, Vitamin C 230%, Calcium 14%, Iron 7%
Dessert: Frozen Yogurt (1 cup)--280 Calories
-3g (5%) Fat, 26g (9%) carbs
DAY 2
Breakfast: Oikos Greek Yogurt (5.3 oz)—90 calories
-Carbohydrates (6g) 2%, 15g (30%) protein
-Calcium 20%
Breakfast: Granola (1 cup)—598 calories
-6g (9%) fat, 6g (5%) saturated fat, 20mg (1%) sodium, 220 mg (6%) potassium, 35 g (12%) carbohydrates, 5g (10%) protein
-Calcium 4%, Iron 6%
Breakfast: Mixed berries (1 cup)—80 calories
-19g (6%) carbohydrates (fiber), 1g (2%) protein
Breakfast: Orange Juice (4 oz)—60 calories
-15g (5%) carbohydrates (sugars)
Lunch: Turkey Sandwich—475 calories
-19.5 g (30%) fat, 5g (25%) saturated fat, 35 mg (12%) cholesterol, 815 mg (34%) sodium, 22g (7%) carbohydrates, 11g (22%) protein
-4% vitamin A, 30% calcium, 8% Iron, 18% vitamin D
Lunch: Carrots (12)—35 calories
-.3g fat, 88 mg (4%) cholesterol, 410 mg (12%) potassium, 9g (3%)carbohydrates, 1g (2%) protein
-308% vitamin A, 13% vitamin C, 4.2% calcium, 2% iron
Lunch: Cranberry Juice (8 fl. Oz)—110 calories
-35 mg sodium, 27 g(9%) carbohydrates
-130% vitamin C
Afternoon Snack: Trail Mix (1/2 cup)—166 calories
-6g (9%) fat, 24g (8%) carbohydrates
Dinner: Spaghetti—230 calories
-2g (3%) fat, .5 g (2%) saturated fat, 680 mg (28% sodium), 45 g (15%) carbohydrates, 10g (20%) protein
-30% vitamin C, 4% calcium, 20% iron
Dinner: Corn—80 calories
-1.2 g (2%) fat, .2g (1%) saturated fat, 78 mg (3%) sodium, 347 mg (10%) potassium, 41.2 g (14%) carbohydrates, 5.29 g (11%) protein
-11% vitamin A, 33% vitamin C, 11% calcium, 10% iron
DAY 3
Breakfast: Special K Cereal—120 calories
-.5 g (1%) fat, 220 mg (9%)sodium, 60 mg (2%) potassium, 22g (7%) carbohydrates, 7g (14%) protein
-15% vitamin A, 35% vitamin C, 45% Iron, 35% vitamin D
Breakfast: 1% Milk—110 calories
-2.5 g (4%) fat, 1.5 g (8%) saturated fat, 10mg (3%) cholesterol, 120 mg (5%) sodium, 13 g (4%) carbohydrates, 8g (16%) protein
-10% vitamin A, 2% vitamin C, 30% calcium, 25% vitamin D
Breakfast: Strawberries (1 cup, fresh)—77 calories
-.2g fat, 4mg sodium, 327mg (9%) potassium, 20.2g (7%) carbohydrates, .95 g (2%) protein
-2% vitamin A, 152% vitamin C, 35% calcium, 9% iron, 2.13% vitamin E
Lunch: Grilled Chicken—272 calories
-15.3 g (24%) fat, 3.5 g (18%) saturated fat, 100mg (33%) cholesterol, 745 mg (31%) sodium, 34g (68%) protein
Lunch: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Lunch: Soybeans (1/2 cup)—100 calories
-3.5 (5%) fat, 5mg sodium, 7g (2%) carbohydrate, 10g (20%) protein
-4% vitamin A, 4% calcium, 15% iron
Afternoon Snack: Hummus on Pita—350 calories
-8.47g (13%) fat, 599 mg (25%) sodium, 58g (19%) carbohydrates, 11g (22%) protein
Dinner: Rice (1/2 cups)--201 calories
-.4 g (1%) fat, 1.6 mg sodium
-Vitamin A 8%, Calcium 4%, Iron 15%
Dinner: Beef Stew—218 calories
-12.5 g (19%) fat, 5.2 g (26%) saturated fat, 37 mg (12%) cholesterol, 947 mg (39%) sodium, 404 mg (12%) potassium, 15.7 g (5%) carbohydrates, 11.46 g (23%) protein
-77% vitamin A, 17% vitamin C, 28% calcium, 9% iron
Dinner: 1% Milk—110 calories
-2.5 g (4%) fat, 1.5 g (8%) saturated fat, 10mg (3%) cholesterol, 120 mg (5%) sodium, 13 g (4%) carbohydrates, 8g (16%) protein
-10% vitamin A, 2% vitamin C, 30% calcium, 25% vitamin D
Dessert: Lychee Sorbet—140 calories
-1g (2%) fat, 5 mg (2%) cholesterol, 55 mg (2%) sodium, 31g (10%) carbohydrates
-4% calcium
Bibliography:
Calorie Counter, Diet Tracking, Food Journal, Nutrition Facts at The Daily Plate. 08 May 2009
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