How teens can eat well three times a day

Staff Writer
Mount Shasta Herald

You’re probably used to hearing about nutrition in school or from your parents, who might constantly remind you to eat less junk food and more veggies, but knowing what you should do and actually doing it are two different things.

Here are healthy, quick ideas for every meal to help you make good choices that will provide your body the energy it needs to get you through the day, according to www.betterhealthusa.com.

And remember, breakfast is the most important meal of the day. Besides, who wants their stomach to growl in class? Too embarrassing. You might be at school for lunch, but we’ve offered a few ideas. And dinner might be up to your parents, but suggestions for healthy options would probably freak your parents out, and that’s always good for a laugh.

Breakfast

Soy shake: Combine a cup of vanilla, chocolate, or plain soymilk (or use cow's milk if you prefer) in a blender with 1⁄2 banana, 2 ice cubes and blend. Add 1 scoop of soy or whey protein powder. (Optional: add 1 tablespoon of ground flaxseed.) You can experiment with other fruits, too.

Whole grain toast or bagel: Top it with peanut butter. The protein in the peanut butter will really stick with throughout the morning.

Oatmeal: Add chopped nuts and raisins, a sliced banana or strawberries. For extra protein, add a scoop of peanut butter to the oatmeal. Remember to drink some OJ with breakfast – it’s great for vitamin C. Try the calcium-fortified juice to make it that much healthier.

Lunch

Egg salad or tuna salad: Make sure to use whole grain bread, and add tomato and lettuce. You might try a cup of soup with your salad. Look for black bean soup, lentil soup or vegetable soup.

Salad bar: Load up on a colorful array of veggies, and look for chick peas and kidney beans to top off your salad. Stick with oil and vinegar or Italian dressings.

Wraps: Start with a tortilla, and add lots of healthy fillings. You can try turkey, chicken, tofu or cheese and vegetables, such as shredded carrots, tomato or lettuce. Use your imagination to jazz up your wrap.

Dinner

Stir fry: You can try vegetables with tofu, shrimp or chicken.

Big salad: Try a Caesar salad with grilled shrimp or chicken.

Fajitas: Chicken with guacamole and salsa offers great nutritional value.