Teen cuisine workbook

You Are What You Eat Lesson 2. Daily Food Plan Here is a guide to how much you should eat every day from each of the MyPlate food groups. Quantities are based on a daily calorie intake of 2,000 for females and 2,400 for males, ages 14 to 18, who are moderately active. Your actual needs will vary based on your age, size, gender, and activity level. Grains* Vegetables Fruit Protein** Dairy Males Females 8 ounces 6 ounces 3 cups 2 1/2 cups 2 cups 2 cups 6 1/2 ounces 5 1/2 ounces 3 cups 3 cups * In general, 1 slice of bread; 1 cup of ready-to-eat cereal; or 1/2 cup of cooked rice, pasta, or cereal can be considered equivalent to 1 ounce from the grains group. ** In general, 1 ounce of lean meat, poultry, or fish; 1 egg; 1 tablespoon of peanut butter; 1/4 cup of cooked, dry beans; or 1 /2 ounce of nuts or seeds can be considered equivalent to 1 ounce from the protein group. 18 U.S.C. 707 Teen Cuisine 9 Lesson 2. You Are What You Eat What does 1/2 to 1 cup of vegetables look like? 2 cups of raw, leafy vegetables = 1 cup of vegetables 1 cup of tomato juice = 1 cup of vegetables softball 8 ounce styrofoam cup 1 /2 cup of chopped or florets of broccoli = 1/2 cup of vegetables light bulb ice cream scooper 10 Teen Cuisine 1 medium carrot or about 6 baby carrots = 1/2 cup of vegetables 18 U.S.C. 707 You Are What You Eat Lesson 2. What does 1/2 to 1 cup of fruit look like? 1 small apple (2.5 inch diameter) = 1 cup of fruit light bulb tennis ball 16 seedless grapes = 1/2 cup of fruit 1 small box of raisins (1.5 ounces) or 1/4 cup of dried fruit =1/2 cup of fruit golf ball 4 ounces of canned fruit = 1/2 cup of fruit 1 medium cantaloupe wedge or 1 /2 cup of blueberries = 1/2 cup of fruit 6-7 cotton balls 1 18 U.S.C. 707 /2 baseball Teen Cuisine 11 Lesson 2. You Are What You Eat Slices, Sticks, Cubes! 1. G  ather the food, a clean cutting board, and a knife. 2. Peel food if needed. 3. Cut the food in half lengthwise for long foods, like cucumbers, or quarter it for round foods, like tomatoes. 4. Then slice. 5. Take slices and cut them lengthwise into sticks. 6. Take sticks and cut them crosswise into cubes. Try to make cubes the same size. Green Beans and Tomatoes Ingredients: 2 pounds fresh green beans 2 teaspoons canola or olive oil 2 onions, finely chopped 2 garlic cloves, finely chopped 2 cups tomatoes, finely chopped 1 green pepper, thinly sliced 2 cups water Salt and pepper to taste You’ll also need: Large saucepan or skillet Large spoon Colander Cutting board Knife Measuring cups and spoons Apple Fruit Salad Serves 6 Directions: 1. Wash the beans, cut off the tips, and remove the stringy piece of fiber along the stem by pulling it off. Put the beans in the colander and rinse again. 2. Over medium heat setting, add oil to a large saucepan. 3. W  ait approximately 45 seconds until oil is hot, then add raw onions to the pan. 4. Sauté the onions in oil until they are translucent. 5. Stir in the garlic and sauté a few minutes more. 6. Add green beans, tomatoes, green pepper, and water. 7. B  ring to a boil, reduce heat, and let simmer covered for 15 minutes or until the beans are tender. 8. Serve hot. Serves 8 Ingredients: 2 Golden Delicious apples, diced 2 Red Delicious apples, diced 2 bananas, peeled and sliced 1 1/2 cups red seedless grapes 1 /2 cup plain nonfat yogurt 2 tablespoons orange juice 1 /2 teaspoon ground cinnamon Directions: 1. Cut up all fruit and mix together in a medium bowl. 2. C  ombine yogurt, orange juice, and cinnamon in a small bowl and drizzle over fruits. 3. If preferred, put yogurt dressing in a squirt bottle to drizzle. You’ll also need: 1 medium bowl 1 small bowl 1 large spoon Cutting board Knife Measuring cups and spoons Squirt bottle (optional) 12 Teen Cuisine 18 U.S.C. 707 You Are What You Eat Lesson 2. Corn, Sweet Onion, and Tomato Salad Ingredients: 3 cans corn, whole kernel (11-ounce cans) 2 large tomatoes, diced 1 large sweet onion, cut into thin strips 1 bunch cilantro, minced 2 limes, juiced 1/3 cup rice vinegar Salt to taste You’ll also need: Large bowl Large spoon Measuring cup Can opener Cutting board Knife Serves 10 Directions: 1. In a large bowl, combine corn, tomatoes, sweet onion, and cilantro. 2. Squeeze lime juice over mixture and mix in. 3. S  tir in rice vinegar to taste; the amount you use will depend on the sweetness of the corn and the acidity of the lime. 4. Season with salt. 5. Cover and let chill for 45 minutes. 6. Stir before serving. Chinese Vegetable Stir-fry Serves 4 Ingredients: 3 /4 cup pineapple juice 1 tablespoon sugar 1 tablespoon lemon juice 1 1/2 teaspoons cornstarch 1 teaspoon light soy sauce 2 teaspoons vegetable oil 1 head broccoli 1 head cauliflower 2 carrots 2 stalks celery 1 red bell pepper You’ll also need: Cutting board Knife Small bowl Non stick skillet Liquid measuring cup Measuring spoons 18 U.S.C. 707 Directions: 1. Combine pineapple juice, sugar, lemon juice, cornstarch and soy sauce in a mixing bowl. Set aside. 2. Chop the broccoli into bit-size pieces of flowers and stalk, removing tough parts. Rinse well and set aside. Do the same with the cauliflower. Wash a carrot and slice into thin slices. Wash a celery stalk and cut off both ends. Cut into small slices. Wash a red pepper and slice in half. Remove the seeds and white membranes. Slice in to thin strips. 3. Heat oil in a skillet over medium high heat. Add broccoli, carrots, cauliflower, and celery: cook for 2 minutes. Add bell pepper: cook for 2 minutes. 4. Stir sauce well and add sauce to skillet, bring to a boil and cook for 1 minute. Stir to distribute sauce over vegetables. Serve over brown rice. Teen Cuisine 13 Lesson 3. Power Up With Protein Nutrition Facts Serving Size 2 tortillas (51g) Servings Per Container 6 Amount Per Serving Calories 110 Body Building Blocks Calories from Fat 10 % Daily Value* Total Fat 1g 2% Saturated Fat 0g Each of these nutrients is listed on the Nutrition Facts label. Write down key words to help you remember the function of each nutrient for your body. 0% Trans Fat 0g Cholesterol 0mg 0% Sodium 30mg 1% Total Carbohydrate 22g 7% Dietary Fiber 2g 9% Sugars 0g Protein 2g Calories Vitamin A 0% • Vitamin C 0% Calcium 2% • Iron 4% *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. Calories: Total Fat Less than Sat Fat Less than Cholesterol Less than Sodium Less than Total Carbohydrate Dietary Fiber 2,000 2,500 65 g 20 g 300 mg 2,400 mg 300 g 25 g 80 g 25 g 300 mg 2,400 mg 375 g 30 g Calories per gram: Fat 9 • Carbohydrates 4 • Protein 4 Saturated fat/trans fat Polyunsaturated/ monounsaturated fats Dietary fiber Sodium Sugar Vitamins A & C Protein Calcium 14 Teen Cuisine Cholesterol Iron 18 U.S.C. 707