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Healthy Eating

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Amir Hashemipour

on 29 August 2013

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Transcript of Healthy Eating

Ricotta Cheese
Healthy Eating
Chicken schnitzel wrap
Good eating habits are important for good health and optimal brain power, yet some teenagers skip lunch simply because they get sick of eating the same old thing every day. The following ideas are mouth watering and well-appealing lunches that meet the criteria of the healthy pyramid and bear the nutritious required for teenagers.
Bolognese Spaghetti
Spaghetti is a famous Italian pasta that is eaten all over the world and it's popular for its shape an taste.
Pumpkin soup
This heart warming pumpkin soup will satisfy any hungry teenager in the cold days of winter.
Roast Beef Sub
Pumpkin is a humble vegetable incredibly rich in vital antioxidants, and vitamins
These vitamins include: vitamins A and C which are essential for maintaining good eyesight.
chopped onions
ground ginger
chicken broth
salt and pepper
This pumpkin soup is selected because of its low amount of calories and high amounts of vitamins and fibre. It sits in the second layer of the Healthy eating Pyramid(vegetables, fruits) and its very delicious.
They are also rich in Potassium which is helpful to controlling the bodies blood pressure and heart rate.
Tomatoes are natural sources of antioxidants, dietary fiber, minerals, and vitamin C.
Roast Beef is an excellent source of complete protein and minerals such as zinc, selenium, phosphorus and iron, and B vitamins
An ingredient with this level of nutrition is vital for a teenager's growth and should be included in their meal.
This Sandwich was included in the meal plan as it is portable and provides a list of healthy benefits for teenagers.
Monday's Meal
Chicken schnitzel sub
Frozen water
Tuesday's Meal
Wednesday's Meal
Spinach and ricotta Pizza
Fruit Salad
To do's
Update status
plant some
Buy a new
Thursday's Meal
Pumpkin Soup with bread
Muesli Bar
Apple Juice
Friday's Meal
Roast Beef sub
Pumpkin Fries
This all-season Favourite Sandwich will water every teenager's mouth.
Spaghetti Bolognese
carrots and celery snacks
Orange Juice
Chicken schnitzel
a new report about the behaviour of atoms
a picture of the Niagara falls
Other elements of the meal:
Frozen Water
Mandarins are very rich sources of vitamin-C , which has many essential roles like wound healing, preventing diseases such as cold/fever...etc by removing oxidant-free radicals from the body.
Vitamin C helps absorb the iron in the food that helps to the growth of teenagers.
Apples are considered super fruits as they contain anti-oxidants, Vitamins C and B-complex.
Doctors and nutritionists recommend eating apples because they are great for development and well-being.
It also helps transport oxygen to your cells, removes waste, and protects your joints and organs.
Drinking water is crucial for your body.
Water makes up 75% of the body and it regulates the temperature
The transportation of this meal is designed in a way, suiting every student. The is held in a rectangular lunch box along with the and the . The can be placed in the special holders, next to the bag or in it.
Nutritious facts of the Sandwich:
Energy (kJ) =1640
Energy (cal) =393.1
Protein(g) =29.4
Fat, Total (g)= 10.4
Sat. Fat (g)= 2.9
Carb. (g) =43.2
Sugars (g)= 6.2
Dietary Fiber (g) =4.4
Sodium (mg) =690.1

The wrap was selected for this meal because of its popularity and benefits. It offers a lot of nutritious benefits for the price of small calories.
Spinach and Ricotta Pizza
Olive oil
Mozzarella cheese
Parmesan cheese
Ricotta cheese
Tomato paste
Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C and K. The sum of these vitamins, together in this leafy green vegetable, help increase the bone mass in the body while preventing iron deficiency and tiredness.
This soft and creamy cheese is a better alternative to its fatty rivals cheddar and Gruyere cheese as it has less sodium and fat. Ricotta cheese is abundant in calcium- which strengthens the bones- and is an excellent source of zinc and selenium , minerals that boost the optimal physical performance and energy levels.
Garlic has amazingly high levels of minerals and vitamins that are essential for optimum health. The bulbs are one of the richest sources of potassium, iron, calcium, magnesium, manganese, zinc, and selenium. They also have Allicin which is anti-bacterial and anti-fungal meant to immunising the body against diseases.
Other Elements Of The Meal

Fruit salad is a great addition to any meal because it provokes the sense of a salad along with the juices of fruits. Made with a variety of fruits such as mangoes, watermelon, pears, apples, oranges and grapes this salad will put a smile on every face.
Water is an important need of the human body as the organs wouldn't be able to function without it. Taking a water bottle to school will ensure that teenagers are receiving the required amount of fluids.
The pizza has been chosen for this meal because of its popularity and its ingredients that make it a healthy food.
On the other hand, the selection of fruit salad was are a result of the desire to create something new while still having the nutrition and the taste of fruits.
The choice of water was a result of having had fruits on the day and waning to balance out the sweetness available in fruits.
Nutritious Facts of the Spaghetti

Calories from Fat:100
Total Fat:11 grams
Saturated Fat:3.5 grams
Cholesterol:5 milligrams
Sodium:310 milligrams
Total Carbohydrate:54 grams
Dietary Fiber:5 grams
Protein:19 grams
Vitamin A:25%
Vitamin C:15%
The transportation of this meal will include:
Pizza: A rectangular lunch box
Fruit salad: A separate cubic or rectangular container
water: Water bottle can be placed separately in the bag or in special holders.
vitamin C, A and K are available abundantly in lettuce. Vitamin C helps the body develop resistance against infectious diseases while A is essential for a good vision.
A natural source of these vitamins such as lettuce will ensure that adolescents receive their required nutrition.
Cucumbers are plentiful in vitamins and antioxidants. In addition, they contain water that can cool the body temperature in the heat.
They contain potassium, vital for maintaining blood pressure and countering sodium, vitamin k, which promotes bone activity in the body along with Vitamin C and A.
Whole wheat bread is a great substitute to the white bread. It is made from pure grains consequently boosting the amount of vitamins and fibres in the bread.
Fibre contributes to a healthy heart and also balances the amount of cholestrol in the body.
Onions have a high amount of Allicin which reduces cholesterol production.Further, it also has anti-bacterial, anti-viral, and anti-fungal activities that keeps the teenager away from any harmful bacteria.
Burrito wraps
The protein in chicken is vital for muscle growth and development, especially for teenagers.Chicken is also rich in phosphorus, an essential mineral that supports their teeth and bones, as well as kidney, liver, and central nervous system function.
Vitamin B6 (or B-complex vitamins) available in chicken encourage enzymes and metabolic cellular reactions , which means eating chicken will keep blood vessels healthy, energy levels high, so kids can have fun and don't get tired too often.

Tomatoes are natural sources of antioxidants, dietary fiber, minerals, and vitamin C.
Avocados are sources of minerals like iron, copper, magnesium, and manganese. Magnesium is essential for bone strengthening and has a cardiac-protective role as well.
Cheese contains a host of nutrients like calcium, protein, phosphorus, zinc, vitamin A and vitamin B12. The protein in cheese provides the body with essential building blocks for strong muscles which is a need for teenagers.
Lettuce leaves contain vitamin C, A and K which work for immunising the body against infections, good eyesight and increasing bone mass.
The transportation of soup is made possible thanks to a soup flask which helps to minimise the heat loss. Therefore, the soup can be remained hot for as long as 3 hours.
Also the muesli bar and the apple juice can be placed in a lunch box.
beef mince
Spaghetti is a great example of Carbohydrates which sit in the first layer of the Healthy Eating Pyramid. Carbohydrates offer high energy and are recommended to eat regularly.
Potatoes also have Carbs but they're still a good source of fiber, potassium and vitamin C.
Beef is a vital ingredient to be included in teenager's meal. As it contains high amounts of iron and protein, it effects many factors in adolescents such as increased height and energy.
Mint contains many essential oils. But these oils are not in the shape we expect and are not fatty.Menthol is one of them which is thought to have pain killing characteristics.
Mushrooms are great sources of vitamins such as B2 and B3. B2 vitamin or Riboflavin is involved in the release of energy from carbohydrate, protein and fat which is important for a teenager as they try to get maxim energy from their food.
Other elements of the meal
Carrot and celery snacks
Carrots are incredibly rich vitamin A sources which helps to strengthen the sight and is recommended by doctors to teenagers.
This vegetable is also rich in many vital vitamins, including folic acid, riboflavin, niacin and vitamin-C, which are essential for optimum metabolism.
Orange juice
Natural Orange juices are a great way to enjoy the pure flavour of oranges . Oranges containg loads of vitamin c that help the body with metabolism.
The carrot and celery snacks are kept in zip plastic bags while the peanut butter is in a small container.
The spaghetti is contained in a lunch box and is eaten using a plastic fork and spoon.
The orange juice is put in the bag .
Although having some calories and sugars, peanut butter also has essential iron and calcium for th bones. In this snack, peanut butter is used in small amounts and is designed to be balanced out with the rawness of vegetables.
The spaghetti was selected becuse of its popularity between the kids and its nutritous.
The carbohydrates available in spagetti give the kids long lasting energy so they can have some physical activies.
The carrot and celery snacks were chosen because of their freshness that will balance the richness of the foods.
The orange juice was put into this meal to make a change in the drinks and because it has thought to go nice with spaghetti, too.
Other elements of the meal
Pumkin fries
This healthy, Oven-baked pumpkin fries will bring a sense of crunch to teenager's mouth. This side will prove that childeren can still eat up their desires while paying attention to their health benefits.
Grapes contain Resveratrol that is one of the most powerful anti-oxidant, playing a protective role against cancers of colon and prostate.
In addition, the pumpkin fries was selected because it added a sense of belonging and crunch to their healthy meal plan.
The choice of grapes was aimed to involve some acidity to the meal.
The water was selected to smooth the meal out and to wash out the acidity of grapes.
Nutrition Facts

Serving Size 1 serving (223 g)

Per Serving % Daily Value*

Calories 290

Calories from Fat 45

Total Fat 5.0g 8%

Saturated Fat 2.0g 10%

Cholesterol 15mg 5%

Sodium 920mg 38%

Carbohydrates 45.0g 15%

Dietary Fiber 4.0g 16%

Sugars 8.0g

Protein 19.0g

Vitamin A 6% · Vitamin C 30%

Calcium 6% · Iron 35%

This meal covers three layers of the pyramid. The sandwich covers the protein and the vegetable layer while the pumpkin fries also focusing on the vegetables. There are fruits covering the eat most layer and water that is recommended to drink daily.
Other elements of the meal
Muesli bar
Muesli bars are a great source of muesli like oats and nuts and bran. they are great for growing children as they boost the metabolism with Fibre.
Apple juice
Natural apple juices are really delicious while still possessing the nutritons of eating an apple.
The sandwich is placed in a rectangular lunch box along with the pumpkin fries.
The apple juice is placed in the bag.
This meal requires the use of microwaves in the school as it needs to be warm in the serving.
Nutrition Facts
Nutrition Facts
Serving Size 1 serving (249 g)

Amount Per Serving

Calories from Fat 115
Calories 364

% Daily Values*
Total Fat 12.73g 20%
Saturated Fat 2.341g 12%
Polyunsaturated Fat 2.813g
Monounsaturated Fat 6.237g
Cholesterol 30mg 10%
Sodium 511mg 21%
Potassium 625mg
Total Carbohydrate 45.28g 15%
Dietary Fiber 4.1g 16%
Sugars 6.99g
Protein 17.73g

Vitamin A 46% Vitamin C 66%

Calcium 15% Iron 88%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18

The meal sits in the 'Eat most' and 'Eat Moderately' layer of the Healthy Eating Pyramid.
The spaghetti covers the protein and carbohydrates of the pyramid.
The snacks also cover the vegetable area while the peanut butter involving a little in the oils and fats
The fact that the water is frozen helps the lunch box to stay cool and it will also be ready to drink at lunch.
The mandarin and apple were chosen because their combination suited the flavours in the wrap.
The frozen water was an idea to keep the lunch box cool.
The designing of these meal plans aimed to promote healthy eating to the teenagers who does not have a desire for food and easily skip eat.
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