426 Unit 5 Your Health and Nutrition Chapter 17 Meal Considerations 427
Yield: 6 servings
Yield: 6 servings Yield: 6 servings
1 zucchini
1 each red, yellow,
and green bell
peppers
12 oz. button
mushrooms
1 red onion
1 pint cherry
tomatoes
2 Tbsp. canola oil
Salt and pepper to
taste
1. Preheat grill to medium.
2. Wash and trim vegetables. Cut zucchini,
peppers, and onion into 1½ inch chunks.
3. Thread vegetables onto skewers, alternating for
color. (If using wood skewers, soak in water for
30 minutes prior to using.)
4. Brush oil on skewered vegetables. Salt and
pepper to taste.
5. Use tongs to place vegetable kabobs on a
preheated grill.
6. Cook kabobs for about 10 minutes. Turn kabobs
with tongs halfway through cooking time.
© Michael Zysman/Shutterstock
Healthy Recipes
Grilled Vegetable Kabobs
Yield: 2 servings
1 c. strawberries, frozen
1 c. low-fat strawberry yogurt
1 c. low-fat or fat-free milk
1 tsp. vanilla
1. Combine strawberries, yogurt, milk, and vanilla
in a blender. Blend on high speed for
20 seconds or until mixture is smooth.
© Teresa Kasprzycka/Shutterstock
Healthy Recipes Strawberry Yogurt Shake
1½ Tbsp. vegetable oil
4 fi rm, ripe peaches
1 oz. Parmesan cheese, large shred
3 Tbsp. pine nuts, toasted
4 oz. baby lettuce
¼ c. balsamic vinaigrette
1. Preheat a grill to medium heat.
2. Halve and pit unpeeled peaches. Cut each half
into 3 wedges and lightly brush with oil.
3. Place pine nuts on a sheet pan in a 300°F oven
for 10 minutes until lightly browned. Shake pan
after about 5 minutes to ensure even browning.
4. Place wedges on grill. Cook for about 2 minutes
on each side.
5. Arrange 4 wedges on a bed of lettuce. Sprinkle
with cheese and pine nuts. Drizzle with
vinaigrette.
© Bochkarev Photography/Shutterstock
Healthy Recipes
Grilled Peach Salad
© Wiktory/Shutterstock
Healthy Recipes Marinated Cherry Tomatoes
½ tsp. salt
¼ c. lemon juice
¾ c. oil
1 clove garlic, crushed
½ tsp. basil
½ tsp. thyme
1 Tbsp. parsley, chopped
2 pints cherry tomatoes
1. Mix all ingredients except tomatoes in a bowl.
2. Wash cherry tomatoes and remove stems.
3. Add tomatoes to dressing and chill 2 hours or
overnight.
410 Unit 5 Your Health and Nutrition
You can arrange the food amounts over your meals as you prefer.
The following suggestions will help you provide your body with a steady
supply of nutrients throughout the day.
Breakfast
Make time to eat breakfast every day. You may have heard that
breakfast is the most important meal of the day. In fact, teens that
routinely eat breakfast are more
likely to
• maintain a healthy body weight
• be more creative
• perform well in school
• be physically active
Breakfast should give your body at
least one-fourth of the nutrients it needs
for the day. Foods should be nutrient
dense. Including at least one serving
each of whole grains, low-fat dairy, fruit
or vegetable, and protein will supply
your body with a steady stream of
energy and nutrients for hours.
17-7 The MyPlate Food Planner (formerly MyPyramid Menu Planner) is a
useful tool for planning healthful meals.
MyPlate Tip
Source: MyPlate 10 tips Nutrition Education Series
Build a Healthy Meal
Make half your plate
veggies and fruits.
Vegetables and fruits are full
of nutrients and may help to
promote good health. Choose
red, orange, and dark-green
vegetables such as tomatoes,
sweet potatoes, and broccoli.
Presents twelve easy-to-follow,
healthful recipes across the major
food groups in Chapter 17.
Healthful Recipes Healthful Recipes
Provides helpful tips
throughout the foods chapters
from ChooseMyPlate.com.
The advice points out healthful
options for choosing and
preparing nutritional meals.
MyPlate Information MyPlate Information
Introduction XI
Emphasize Health and Nutrition Emphasize Health and Nutrition