An Apple a Day…

I don’t know about you, but I love food. From my mid-morning snack of an apple and pretzels, to a delicious BBQ on the beach, I love eating and cooking food.

As girls, we can have a love-hate relationship with food. As soon as we perceive ourselves getting “too chubby” or “too” something, we often go on crash diets. In fact, dieting without understanding what your body needs can be counterproductive. By cutting out entire food groups or fasting from food for several days, you rob your body of important nutrition. In many instances, this can even cause your body to maintain weight! It’s important to understand the basics about what your body needs to function normally.

While I’m not a nutrition expert, I’ve learned a lot by understanding what is the recommended intake of each food per day.

(insert food guide here)

For teen girls, here’s what’s recommended:

Vegetables: 7 servings

Grain products: 6

Milk and alternatives: 3-4

Meat and alternatives: 2

As you pack your lunch each day or contemplate skipping breakfast, it’s important to keep this in mind. If you find that you’re eating too much of one category (maybe meat with every meal) or too little of another (maybe not enough fruits and vegetables), it might be time to make some adjustments.

Eating a well-balanced and healthy diet has lots of benefits. Your body needs a nutritious diet to give you energy, help you think and remember what you learn, keep you healthy and help you grow. Imagine how hard it is for your body to do all of these things when your diet is mostly chips, pop and Big Macs!

The meal that you are most likely to skip is breakfast. But if you think about it, your body hasn’t eaten since the evening before, and you wake up needing energy! Here are two easy and delicious breakfast ideas.

Strawberry Banana Smoothie:

1/2 c. plain yogurt

5-6 strawberries

1 banana

1/4 c. juice

For added veggies, throw in 1/4 spinach. Feel free to experiment with different kinds of juice or fruits. Blend ingredients in a blender and enjoy!

English Muffin Breakfast Sandwich:

For students on the go, this is an easy and delicious breakfast!

1. Toast an English muffin and butter it if desired.

2. Beat one egg and put into a microwavable mug, pour in a splash of milk. Sprinkle with salt and pepper.

3. Microwave the egg on high for one minute. Carefully remove the mug from the microwave and check to see if it’s cooked.

4. Remove the egg-circle from the mug with a fork, and put on the English muffin. Add cheese if desired.

You can wrap this sandwich in foil and eat it on the way to school. Enjoy!

Got a recipe or healthy eating tip you’d like to share? Leave it in our comments section!


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