Characteristics of A Nutritious

Teen Diet
Jasmine Artis
One Day of Meals (personal)

Meals Food eaten

Breakfast Toast with Apple butter, milk

Lunch Pizza, mandarin oranges, milk

Dinner Chicken soup w/ pasta noodles, bread roll,

and water
One Day of Meals (recommended)

Meals Food eaten

Breakfast Strawberry-banana smoothie

Lunch Pizza, mandarin oranges, milk

Dinner Baked chicken fajitas

Strawberry-Banana Smoothie (recipe)
● Ingredients
○ 1 cup skim milk
○ 1/2 cup sliced bananas
○ 1/2 cup sliced fresh strawberries
○ 1/2 cup nonfat yogurt
○ Coarsely crushed ice
● Directions
○ Put all the ingredients in a blender or food processor. Blend until smooth and frothy.
○ Pour into glasses and serve immediately.
Homemade Chicken Soup (recipe)
● Ingredients
○ 1 whole chicken, weighing 3-4 pounds
○ 1 teaspoon dried rosemary
○ 2 bay leaves
○ 2 teaspoons olive oil
○ 1 onion
○ 3 carrots
○ 3 celery stalks
○ 4 garlic cloves
○ 1 tomato
○ 4 ounces (115 grams) whole-wheat pasta (like macaroni or fettucini broken into 2-inch pieces)
○ Juice of 1/4 lemon
● Directions
○ Remove the skin from the chicken. Put the chicken in a large pot and cover with cold water. Add the rosemary and bay leaves
and bring to a boil.
○ Reduce the heat to medium so the soup is simmering. Simmer for 40 minutes, skimming off the foam from the surface.
○ While the chicken is cooking, chop the vegetables into very small pieces (remove the seeds from the tomato before chopping).
Peel and crush the garlic.
○ When the chicken has simmered for 40 minutes, lift it out of the broth and put it on a plate. Strain the broth and set it aside.
○ Wash the pot, then put it back on the stove and heat the olive oil over high heat. Add the onion, carrots, celery, garlic, and
tomato. Cook, stirring, for 3 to 4 minutes.
○ Add the reserved broth to the vegetables. Bring to a boil and simmer for 30 minutes.
○ Meanwhile, take all the chicken meat off the bones and cut it into small pieces.
○ Add the pieces of chicken and pasta to the soup. Simmer for 10 to 15 minutes more.
○ Add the lemon juice and season with salt substitute, pepper, and nutmeg. Serve the soup hot.
○ You can keep the soup in the fridge for up to 4 days. The soup also freezes well.
Baked Chicken Fajitas (recipe)
● Ingredients
○ 1 lb. boneless, skinless chicken breasts cut into ½-inch strips
○ 1 red bell pepper, de-seeded and cut into 1- to 2-inch strips
○ 1 yellow bell pepper, de-seeded and cut into 1- to 2-inch strips
○ 1 orange bell pepper, de-seeded and cut into 1- to 2-inch strips
○ 1 medium onion, peeled and cut into 1- to 2-inch strips
○ 1 tsp. cumin
○ 1/2 tsp. salt substitute
○ 1/2 tsp. black pepper
○ 2 tbs. canola oil or olive oil
○ 8 6-inch corn tortillas
○ fat-free sour cream, for serving (optional)
○ cilantro for garnish (optional)
● Directions
○ Preheat oven to 400°F (204°C). Chop chicken and vegetables on separate cutting boards.
○ Spray baking dish with cooking spray. In a large bowl toss together chicken, peppers, onion,
cumin, salt substitute, pepper, and canola oil until well coated.
○ Bake uncovered for 20–25 minutes or until chicken is cooked through and vegetables are tender.
Serve alongside corn tortillas and top with cilantro and sour cream.
Adequate Intake
● It is the idea that age, gender, and lifestyle dictate
what “adequate” means in regards to someone’s
food intake.
Appropriate Portion Sizes
● These are the food portion sizes that people of
different age groups should be consuming in
general terms. Depending on the age group,
people have different food needs and intakes, so
sizing will vary to suit such.
Balanced Diet
● This refers to the intake of appropriate types and
adequate amounts of foods and drinks to supply
nutrition and energy for the maintenance of body
cells, tissues, and organs, and to support normal
growth and development.
Varied Diet
● This refers to having a variety in what you eat. The general
suggestions for such would be to eat a food item from
each food group, eat different colored fruits and
vegetables daily, get proteins from both plant and animal
sources, and eat different types of whole grains. A varied
diet should also include foods that look appealing, or
have an aesthetic.
Characteristics of A Varied Diet
Color Flavor Shape/Size
○ The color of a ○ The distinct ○ The way a food
food, such as taste of a food looks, such as
green, red, or drink. being rounded
white, etc. Temperature or sharp as well
Texture ○ The level of cold as large or small
○ The feel of the or hot a food is or the things in
food in the served at. between.
mouth, how it
feels on the
tongue.
 Group Proportion Size (Boys) Proportion Size (Girls) Size Indicator

Fruits 2 c. daily 1 ½ c. daily About the size of a fist

and a couple fingers

Vegetables 3 c. daily 2 ½ c. daily About the size of 3 fists

and a couple fingers

Protein 6 ½ oz. daily 5 oz. daily About the size of 6 meaty

parts of the thumb

Grains 8 oz. daily 6 oz. daily About the size of 8 meaty

parts of the thumb

Dairy 3 c. daily 3 c. daily About the size of 3 fists.

Portion sizes according to MyPlate.