Fats, Oils and Sweets

No more than 30% of your diet should come from fats. For a 2200 calorie diet, that would equal 73g of fat each day and
for a 2800 calorie diet, 93g of fat each day. The type of fat that you eat is also important. Saturated fats in foods such as
meats, dairy products, coconut, palm and palm kernal oil, raise cholesterol more than unsaturated fats, which are found
in olive, peanut, and canola oils, or polyunsaturated fats in safflower, sunflower, corn, soybean and cottonseed oils.
Limit saturated fats to no more than 10% of daily calories.

Sugars supply a large amount of calories, with little nutritional value. They include white sugar, brown sugar, corn syrup,
honey and molasses and foods like candy, soft drinks, jams, and jellies.

Selection tips:

• use lean meats and skim or low fat dairy products

• use unsaturated vegetable oils and margarines that list a liquid vegetable oil as the first ingredient on the label
• read the nutrition label on foods to check for the amount and type of fat it includes
• limit foods that contain a large amount of saturated fats
• limit foods high in sugar and avoid adding extra sugar to your foods

examples:
Food Servings Grams of Fat
Butter, margarine, 1 tsp. 4
Mayonnaise, 1 tbs. 11
Salad dressing, 1 tbs. 7
Sour cream, 2 tbs. 6
Cream cheese, 1 oz. 10
Chocolate bar, 1 oz. 9

Milk, Yogurt and Cheese

Dairy products provide protein, vitamins and minerals and are an excellent source of calcium. Your adolescent should
have 2 to 3 servings of milk, yogurt and cheese each day.

Selection tips:

• Choose skim milk and nonfat yogurt

• Avoid high fat cheese and ice cream

examples:
Food Servings Grams of Fat
Skim milk, 1 cup 1 Trace
Nonfat yogurt, 8 oz. 1 Trace
Low fat milk, 1 cup 1 5
Whole milk, 1 cup 1 8
Chocolate milk, 2%, 1 cup 1 5
Low fat yogurt, 1 cup 1 4
Process cheese, 2 oz. 1 18
Mozzarella, part skin 1 - 1/2 oz 1 7
Cottage cheese, 1/2 cup 1/4 5
Ice cream, 1/2 cup 1/3 7
Ice milk, 1/2 cup 1/3 3
Frozen yogurt, 1/2 cup 1/2 2

Meat, Poultry, Fish , Dry Beans, Eggs and Nuts

Foods in this group provide protein, and vitamins and minerals, including B vitamins, iron and zinc. You should have 2 to
3 servings of foods from this group each day, including the equivalent of 5 to 7 ounces of lean meat.

Selection tips:
 • A serving from this food group can include 2-3 ounces of lean meat, poultry or fish, which may be an average
hamburger or medium chicken breast half.
• Choices with the least fat include lean meat, poultry without skin, fish, and dry beans and peas.
• Prepare meats in low fat ways, by trimming away fat, and broiling, roasting, or boiling rather than frying.
• Remember that nuts and seed are high in fat, and egg yolks are high in cholesterol, so you should eat them in
moderation.

examples:
Food Servings Grams of Fat
Lean meat, poultry, fish 3 oz 6
Ground beef, lean 3 oz 16
Chicken, with skin, fried 3 oz 13
Bologna, 2 slices 1 oz 16
Egg, 1 1 oz 5
Dry beans and peas, 1/2 cup 1 oz Trace
Peanut butter, 2 tbs. 1 oz 16
Nuts, 1/3 cup 1 oz 22

Servings = ounces of meat these items count as.

Vegetables
Vegetables supply you with vitamins, including vitamin A and C, and folate, minerals, such as iron and magnesium, and
fiber. Plus they are low in fat. You should have 2 to 4 servings of vegetables each day.

Selection tips:

• You should eat a variety of vegetables to provide you with all of the different nutrients that they supply, including
dark green leafy vegetables, deep yellow vegetables, starchy vegetables (potatoes, corn peas), legumes (navy,
pinto and kidney beans), and other vegetables (lettuce, tomatoes, onions, green beans).
• Do not add a lot of fat to the vegetables you eat, by avoiding added toppings, such as butter, mayonnaise, and
salad dressings.

examples:
Food Servings Grams of Fat
Vegs, cooked, 1/2 cup 1 Trace
Vegs, leafy, raw 1 cup 1 Trace
Vegs, nonleafy, raw, 1/2 cup 1 Trace
Potatoes, scalloped, 1/2 cup 1 4
Potato salad, 1/2 cup 1 8
French fries, 10 1 8

Fruits
Fruits and 100% fruit juices provide Vitamin A and C and potassium. They are also low in fat and sodium.

Selection tips:

• Eat fresh fruits and 100 % fruit juices and avoid canned fruit in heavy syrups and sweetened fruit juices.
• Eat whole fruits.
• Eat citrus fruits, melons, and berries, which are high in Vitamin C.

examples:
Food Servings Grams of Fat
Whole fruit 1 Trace
Fruit, raw or canned, 1/2 cup 1 Trace
Fruit juice, unsweetened, 3/4 cup 1 Trace
 Avocado, 1/4 whole 1 9

Bread, Cereal, Rice and Pasta

Foods from this group provide complex carbohydrates (starches) and provide vitamins, minerals, and fiber. You need at
least 6 to 11 servings of foods from this food group each day.

Selection tips:

• Choose whole grain breads and cereals for added fiber.

• Choose foods that are low in fat and sugars.
• Avoid adding calories and fat to foods in this group by not adding spreads or toppings high in fat.

examples:
Food Servings Grams of Fat
Bread, 1 slice 1 1
Hamburger roll 2 2
Tortilla 1 3
Rice, pasta, 1/2 cup 1 Trace
Breakfast cereals, 1 oz 1 ?
Pancakes, 2 2 3
Croissant, 1 large 2 12
Doughnut, 1 medium 2 11
Danish, 1 medium 2 13
Cake, frosted, 1 slice 1 13
Cookies, 2 medium 1 4

Calcium Requirements
Calcium is a mineral that is mostly present in your child's bones. Having a diet with foods that are high in calcium to meet
daily requirements is necessary for the development of strong bones. It is also an important way to prevent the
development of osteoporosis in adults.

Adolescents require about 1200 to 1500 mg of calcium each day. See the table below for the calcium content of
common foods and check the nutrition label to choose foods high in calcium when you prepare your families diet. Also
choose foods that are fortified with calcium.

examples:
Food Servings Calcium Content
Milk, whole or lowfat 1 cup 300 mg
White beans 1/2 cup 113 mg
Broccoli, cooked 1/2 cup 35 mg
Broccoli, raw 1 cup 35 mg
Cheddar cheese 1.5 oz 300 mg
Yogurt, lowfat 8 oz 300 mg
Orange juice, calcium fortified 1 cup 300 mg
Orange, medium 1 40-50 mg
Sweet potatoes, mashed 1/2 cup 44 mg

Suggested intakes
According to MyPyramid, teens should take in the following amounts from each food group every day.
Choose from the lower end of the range for younger or less active teens and from the higher end of the
range for older and more active teens.

Daily amount Daily amount

Food group adolescent adolescent Comments
males females
7-10 ounce 6-7 ounce 1 ounce equivalent equals 1 slice of bread, 5-7 crackers, 1
Grains
equivalents equivalents cup breakfast cereal, 1/2 cup cooked rice, pasta, or cereal
1 cup equals 1 cup raw or cooked vegetables, 1 cup 100%
Vegetables 3 - 3 1/2 cups 2 1/2 - 3 cups
vegetable juice, 2 cups leafy greens
1 cup equals 1 cup cut fruit, 1 medium piece of fruit, 1 cup
Fruits 2 - 2 1/2 cups 2 cups
100% fruit juice
1 cup equals 1 cup milk or yogurt, 1 1/2 ounces natural
Milk 3-4 cups 3-4 cups
cheese, 2 ounces processed cheese
1 ounce equivalent equals 1 ounce meat, poultry, or fish, 1/4
Meat and 6-7 ounce 6 ounce
cup cooked beans, peas, or tofu, 1 egg, 1 tablespoon peanut
Beans equivalents equivalents
butter, 1/2 ounce nuts or seeds
Oils 6-8 teaspoons 6 teaspoons

Sample menu: 16 year old male Afternoon snack

Granola bar
Breakfast Orange (one medium)
1% or skim milk (one cup) Water
Oatmeal (one cup)
Banana (one medium) Dinner
Whole-grain English Muffin (one whole) 1% or skim milk (one cup)
Margarine (two teaspoons) Pizza with vegetables and ham (three slices)
Tossed salad (two cups)
Lunch Light salad dressing (two tablespoons)
1% or skim milk (one cup) Bread stick (one stick)
Peanut butter and jelly sandwich Oatmeal raisin cookie (one small)
- Whole wheat bread (two slices)
- Peanut butter (two tablespoons) Bedtime snack
- Jam (one tablespoon) Turkey sandwich
Vegetable sticks (1/2 cup) - Whole wheat bread (two slices)
Baked potato chips (one oz) - Turkey breast (three ounces)
Apple (one medium) - Lettuce
- Tomato
- Mustard
Diet soda

Grocery List
At the store buy the following…

Foods high in vitamins A and C Foods high in fiber

Sweet potatoes 100% Orange juice
Dark leafy greens: turnip, mustard, Citrus
fruitsspinach, beet greens, collards 100%
Apple juice w/vitamin C
Peas and carrots Red and green peppers
Broccoli Cantaloupe
Tomatoes Strawberries
Apricots Peaches
100% Cranberry juice w/vitamin C added
Whole-wheat bread, muffins, Whole-grain
cereals crackers (100% whole-wheat
Cornmeal (whole) flour is the first ingredient)
Potatoes with skin
Cooked dry beans Popcorn (air popped)
Oat bran Bran ready-to-eat cereal
Dried fruits Sweet potato
Mixed vegetables Almonds
Apple with skin Broccoli

Sources of calcium Whole-grain foods

Low/non-fat yogurt, milk, pudding Cereal
fortified with calcium
Lowfat cheeses (part-skim ricotta, Black-eyed
peas mozzarella, Parmesan, Swiss) 100%
juices fortified with calcium
Dark leafy greens Salmon, canned w/bones
Whole-wheat bread, muffins, Whole-grain
cereals crackers (100% whole-wheat Brown
rice flour is the first ingredient) Oatmeal
Wild rice Whole rye
Whole-grain barley Buckwheat
Whole-grain corn Popcorn

SAMPLE RECIPE

Mushroom Brown Rice Pilaf

Ingredients:
½ large onion, chopped
1 cup sliced mushrooms (4-5 mushrooms)
1 Tbsp olive or canola oil
1 cup brown rice
2 cups chicken or vegetable broth

1. Heat the oil in a large saucepan and brown onion and mushrooms
for about 5 minutes.
2. Add one cup brown rice and stir to coat grains in oil.
3. Add two cups broth, bring to a boil, then turn down to a simmer.
4. Simmer for about 45 minutes or until all liquid is absorbed. Cooking
time for whole-grain rice varies according to the variety of rice; check
package directions.

Nutrition Facts:
Makes 6 servingsnts Per Serving
Calories 98 Saturated Fat .3 g Iron .9 mg
Protein 2.9 g Cholesterol 0 mg Calcium 14.1 mg
Carbohydrate 15.2 g Vitamin A 0 IU Sodium 130 mg
Total Fat 3 g Vitamin C 7.2 mg Dietary Fiber 2 g

Mouth-Watering Oven-Fried Fish

Ingredients:
2 lbs fish fillets
1 Tbsp lemon juice, fresh
¼ cup nonfat milk or 1% buttermilk
2 drops hot pepper sauce
1 tsp garlic, fresh, minced
¼ tsp white pepper, ground
¼ tsp salt
¼ tsp onion powder
½ cup cornflakes, crumbled or regular brand bread crumbs
1 Tbsp vegetable oil (for greasing baking dish)
1 lemon fresh, cut in wedges

1. Preheat oven to 475˚F.

2. Wipe fillets with lemon juice and pat dry.
3. Combine milk, hot pepper sauce, and garlic.
4. Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.
5. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned crumbs. Let stand briefly
until coating sticks to each side of fish.
6. Arrange on lightly oiled shallow baking dish.
7. Bake 20 minutes on middle rack without turning.
8. Cut into 6 pieces. Serve with fresh lemon.

Nutrition Facts:
Makes 6 servings
Calories 167 Saturated Fat .5 g Iron 2.4 mg
Protein 28.9 g Cholesterol 86 mg Calcium 65.8 mg
Carbohydrate 3.9 g Vitamin A 139.5 IU Sodium 225 mg
Total Fat 3.4 g Vitamin C 6.8 mg Dietary Fiber .4 g

Vegetables With a Touch of Lemon

Ingredients:
½ small head cauliflower, cut into florets
2 cups broccoli, cut into florets
2 Tbsp lemon juice
1 Tbsp olive oil
1 clove garlic, minced
2 tsp fresh parsley, chopped

1. Steam broccoli and cauliflower until tender (about 10 minutes).

2. In a small saucepan, mix the lemon juice, oil, and garlic, and cook
over low heat for 2 or 3 minutes.
3. Put the vegetables in a serving dish. Pour the lemon sauce over the
vegetables. Garnish with parsley.

Nutrition Facts:
Makes 6 servings
Calories 42 Saturated Fat .3 g Iron .5 mg
Protein 2 g Cholesterol 0 mg Calcium 29.4 mg
Carbohydrate 4 g Vitamin A 748.1 IU Sodium 17.2 mg
Total Fat 2.5 g Vitamin C 50.9 mg Dietary Fiber 2.1 g

Oven-Baked Sweet Potato Fries

Ingredients:
nonstick cooking spray
1 ½ lbs (2 large) fresh sweet potatoes
1/8 tsp black pepper
½ tsp salt

1. Preheat oven to 400˚F.

2. Lightly spray a 10” x 14” cookie sheet with nonstick cooking spray.
3. Scrub potatoes under tap water with a vegetable brush. With a knife, remove any bad spots or defects on
the potato. Do NOT peel.
4. Cut each potato into stick-fry size, approximately, 1” x 1” x 3”.
5. Spread potato sticks evenly on cookie sheet, and lightly spray potatoes with nonstick cooking spray.
6. Sprinkle salt and pepper evenly over the potatoes.
7. Place cookie sheet in oven and bake for approximately 20 minutes or until potatoes are just tender. If
desired, the potatoes can be placed under the oven broiler for about 3 minutes, turn the potatoes and broil 3
minutes on the other side.
8. Remove from oven and serve.

Nutrition Facts:
Makes 6 servingsNutrients Per Serving
Calories 117 Saturated Fat .03 g Iron .5 mg
Protein 2 g Cholesterol 0 mg Calcium 32.1 mg
Carbohydrate 27.6 g Vitamin A 24,745.8 IU Sodium 205.1 mg
Total Fat less than 1 g Vitamin C 27.9 mg Dietary Fiber 3.4 g

1-2-3 Peach Cobbler

Ingredients:
½ tsp cinnamon, ground
1 Tbsp vanilla extract
2 Tbsp cornstarch
1 cup peach nectar
¼ cup pineapple juice or peach juice
2 16-oz. cans peaches, sliced, packed in juice, drained
(or 1 ¾ lbs fresh)
1 Tbsp tub margarine, nonstick cooking oil spray (for baking dish)
1 cup pancake mix, dry
2/3 cup all-purpose flour
½ cup sugar
2/3 cup evaporated nonfat milk
Topping:
½ tsp nutmeg
1 Tbsp brown sugar

Directions:
1. Combine cinnamon, vanilla, cornstarch, peach nectar, and pineapple or peach juice in a saucepan over
medium heat. Stir constantly until mixture thickens and bubbles.
2. Add sliced peaches to mixture.
3. Reduce heat and simmer for 5 to 10 minutes.
4. In another saucepan, melt margarine and set aside.
5. Lightly spray an 8-inch-square glass dish with cooking oil spray. Pour hot peach mixture into the dish.
6. In another bowl, combine pancake mix, flour, sugar, and melted margarine. Stir in milk.
7. Quickly spoon this mixture over peach mixture.
8. Combine nutmeg and brown sugar. Sprinkle mixture on top of batter.
9. Bake at 400˚F for 15 to 20 minutes or until golden brown.
10. Cool and cut into 8 squares.

Nutrition Facts:
Makes 8 servings
Serving Size: 1 squareutrients Per Serving
Calories 213 Saturated Fat .08 g Iron 1.3 mg
Protein 4.7 g Cholesterol 1 mg Calcium 120.6 mg
Carbohydrate 47.4 g Vitamin A 502.2 IU Sodium 213.3 mg
Total Fat .4 g Vitamin C 4.8 mg Dietary Fiber 2.6 g

Breakfasts:
  1 ½ cups wheat flakes or 1 cup frosted shredded wheat
 1 cup nonfat milk
 1 medium banana

 ½ large wheat bagel or English muffin

 1-2 tablespoons peanut butter or light cream cheese
 1 medium apple

 2 whole grain toaster waffles

 ½ cup nonfat cottage cheese
 2 tablespoons light syrup or honey
 1 sliced peach or plum

 1 cup cooked oatmeal (quick cooking mixed with water or milk and cooked in the microwave);
 1 cup favorite nonfat yogurt
 1 cup thawed berries from the freezer

 ½ cup nonfat cottage cheese

 2 tablespoons each of your favorite chopped nuts or wheat germ and dried fruit
 1 small piece fresh fruit

 1 egg cooked in microwave: scramble in small microwave safe dish coated with cooking spray, covered
and cook for 20-22 seconds chop and put in whole wheat tortilla and spread with salsa
 enjoy with 1 cup 100% juice

Smoothie: simply add your favorite nonfat yogurt and frozen fruit with nonfat milk and a little honey to the blender.
For a complete meal add a little oatmeal or honey crunch wheat germ. Go ahead and try: strawberry yogurt, frozen
banana, nonfat milk and honey.
Lunches:

 1-2 cups vegetable soup (canned or your own!)

 6-8 whole grain crackers
 1 low fat string cheese
 1 medium apple

 1 tortilla (corn or wheat) spread with nonfat refried beans (canned)

 ½ cup salsa
 snack-size baggie of baked tortilla chips
 1 piece fresh fruit

 veggie burger on whole grain hamburger bun

 sliced tomato and sliced cucumbers
 favorite mustard or ketchup
 1 cup grapes
trail mix: ½ cup wheat chex or other favorite cereal, ¼ cup dried fruit: cranberries, raisins, cherries, ¼ cup peanuts
or other nuts 1 cup nonfat chocolate milk

 the classic: 2 slices whole grain bread spread with 2 tablespoons natural peanut butter drizzle with honey
or all fruit spread
 baby carrots and sliced apples on the side
 1 cup nonfat milk or yogurt

 1 whole wheat pita bread spread on the inside with honey mustard; stuff with sliced red or yellow peppers
and cucumbers
 2 slices low fat cheese
 1 fresh pear

 whole wheat tortilla: spread with light cream cheese, top with lettuce, thinly sliced cucumbers and 2 slices
deli turkey
 1 cup nonfat yogurt with 1 cup blueberries

Dinners:
Think whole grain carbs: pasta, rice, potato
Lean protein: fish, chicken or turkey breast, veggie burger or other product, beans
Tons of veggies: stir fry, steamed, baked, grilled

 3-4 ounces (deck of cards size) favorite fish: salmon, tilapia, tuna, catfish broiled or baked with plenty of
fresh lemon and dill
 1 cup brown rice
 1 cup steamed green veggie: try asparagus, broccoli rabe, sugar snap peas, spinach
 1 cup cubed melon drizzled with honey

 ½-3/4 cup baked beans

 1 medium corn on the cob (with butter spray)
 a big salad topped with cucumber, tomato, chopped walnuts and raisins
 light salad dressing of your choice on the side

 Stir fry of chicken breast, bok choy, onion, garlic, soy sauce, red peppers and water chestnuts served over
1 cup brown rice or wheat noodles
 Fresh orange for dessert

 Big bowl of black bean soup

 Medium corn muffin
 Fresh fruit salad

 1-2 cups whole wheat pasta

 1 cup marinara sauce cooked with ½ cup mushrooms and ½ cup soy veggie crumbles
 1-2 tablespoons freshly grated parmesan cheese
 green salad with light salad dressing of your choice

 1 medium baked sweet potato sprinkled with salt, pepper and cinnamon top with ½ cup cottage cheese
 1 cup steamed broccoli topped with butter spray
 mixed green salad with dressing of your choice