way to lose weight

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Asian Steak

This gluten-free dish is a great source of iron and protein. The longer you marinate the steak, the better it tastes.

Prep time: 45 minutes

 

Ingredients:

1 1/4 lb. lean flank steak, fat trimmed
5 garlic cloves, minced
2 tbsp. ginger root, chopped
1/3 c. vinegar
2 tbsp. wheat-free soy sauce, light
1/2 c. onions, chopped and divided
3 c. watercress, cleaned and trimmed
1 medium carrot, grated
1/4 c. water
red pepper flakes (optional)

Utensils:

• knife (You’ll need help from your adult assistant.)
• food processor (You’ll need help from your adult assistant.)
• grill (You’ll need help from your adult assistant.)
• measuring spoons
• measuring cups
• oven (You’ll need help from your adult assistant.)
• saucepan
• large bowl

Directions:

1. Place flank steak in a shallow glass dish.
2. Combine garlic, ginger, vinegar, soy sauce, red pepper (optional), and 1/4 cup onions in a food processor. Blend until smooth.
3. Pour half the marinade over the steak. Turn steak to coat both sides. Cover and refrigerate for at least 30 minutes. Store the remaining marinade in the refrigerator.
4. Grill the steak on each side for 5 to 7 minutes for medium rare.
5. Place remaining marinade into a small saucepan and add 1/4 cup water.
6. Simmer over low heat and cook for 3 to 4 minutes.
7. In a large bowl, toss watercress, remaining onions, and carrots with warm marinade.
8. Slice steak into thin strips and serve steak slices on salad.

Curry Chicken

Ingredients:

2  4 oz. boneless, skinless chicken breasts
4 oz. plain or vanilla soy yogurt (lactose free)
1 1/2 tsp. cilantro
1 1/2 tsp. curry powder

Utensils:

• stove (You’ll need help from your adult assistant.)
• measuring spoons
• mixing bowl

Directions:

1. Preheat oven to 375 degrees Fahrenheit (191 degrees Celsius).
2. Combine yogurt, cilantro, and curry powder in a shallow bowl.
3. Add chicken to yogurt sauce and coat evenly.
4. Place chicken in a greased casserole dish.
5. Spoon remainder of yogurt sauce on top of the chicken.
6. Bake chicken for 35 minutes or until it’s no longer pink in the middle.

Serves: 2

Serving size: 1 chicken breast

Nutritional analysis (per serving):

212 calories
32 g protein
5 g fat
1 g sat. fat
9 g carbohydrate
0 g fiber
84 mg cholesterol
81 mg sodium
42 mg calcium
1.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

is dieting OK for kids

Who Needs to Diet?

Though some people may feel they weigh too much or too little, there is no perfect body shape. Some people have larger frames (bigger bones) and will always look bigger and heavier than people with smaller frames.

Talk to your doctor if you have questions about your weight. Your doctor can examine you and check your body mass index (BMI). That’s a way of estimating how much body fat you have. If the doctor is concerned about your weight, he or she can recommend a couple of goals:

• for you to gain weight at a slower pace
• for you to maintain your current weight

For some kids, the doctor may recommend losing some weight, but this should be done with the doctor’s help. Kids who need to lose weight may visit with a dietitian who can explain how to reduce calories safely while still getting all the necessary nutrients.

Dangerous Diets

Diets that don’t include a variety of nutritious foods, or have too few calories, can be dangerous for kids. Some type of dangerous diets are called “fad diets,” because a fad means something that’s popular for a short while. Fad diets usually promise quick weight loss and require the person to follow a strict set of guidelines.

Some dangerous diets cut out entire categories of foods or require the person to eat just one thing, such as cabbage soup — yuck! The truth is there is no quick fix when it comes to weight loss. So pills, special drinks, all-liquid diets, and other gimmicks are poor choices, especially for kids. If someone offers you a diet pill or suggests you start having a magic milkshake that can make you thinner, tell them no! These diets can make people sick. They also usually end with the person regaining any weight that was lost.

Someone who is willing to take extreme steps to be thinner could have an eating disorder. These include anorexia nervosa (starving oneself) or bulimia nervosa (eating and then deliberately throwing up). They are serious conditions that need a doctor’s attention.

Help for a Dangerous Dieter

If you know a friend or sibling who’s following a dangerous diet, you need to tell an adult. You could turn to a parent, a teacher, or another adult you trust. You could also tell the person yourself that their eating habits are unhealthy, but you probably will need to get an adult involved, too.

It’s not unusual for kids — or adults — to wish they were taller, or thinner, or that they could change something about their appearance. If you feel this way, talk to a parent or an adult you trust. You may need someone to help you understand these feelings and get a handle on whether your weight is a health concern.

The body changes that happen to kids during puberty include weight gain. This is normal, but it’s a good idea to talk with your doctor about it if you or your parents have questions.

What Kids Can Do

So if kids don’t need to diet, how can they stay a healthy weight? All kids can benefit from eating a balanced diet and getting plenty of physical activity.

Kids have a lot of choices when it comes to activity and exercise. Some like to play on sports teams or dance in troupes. Others may prefer to be more casual, riding their bikes or shooting hoops at the park. Just helping your parents rake leaves or clean the house is a kind of physical activity, though not as much fun as something like swimming! And it’s a good idea to cut down on pastimes that aren’t very active — such as watching TV or playing computer games.

Kids can also try to eat a variety of healthy foods. A balanced diet means that you don’t eat the same thing every day and that you eat a mix of foods from different food groups. These include:

• fruits and vegetables
• milk and dairy products
• meat, nuts, and other protein-rich foods
• grains, especially whole-grain foods, such as whole-grain breads and cereals

This kind of diet helps your body by giving it the right nutrients. For instance, protein helps build your muscles and other body structures. Calcium helps your growing bones. And you need vitamins and other nutrients to keep your body working as it should. Fiber prevents constipation and carbohydrates give you energy, just to name a few.

Now that you understand more about diets, you can tell people you’re on a very special one — a balanced, healthy diet just right for a kid!

learning how to read a recipe

Recipe Name

The recipe name tells you what you’ll be making. Some recipes also give a few words of description about the food or drink. For example, it might say, “Tropical Fruit Smoothie — a healthy and refreshing summer drink.”

Some recipes include a picture or drawing, too, to show you what the food or drink will look like when it’s done.

Servings

The number of servings is important because you probably want to know how much the recipe will make. For instance, will you have enough muffins for the whole class?

Most kids’ recipes make just a few servings because it’s easier for kids to work with smaller amounts of food. But it’s easy to make more (a double or triple batch) or to make less (cut the recipe in half). Ask an adult to help you figure out how much of each ingredient you’ll need.

Nutritional Analysis

Some people look at the nutritional analysis (say: noo-trish-uh-nul uh-nah-luh-sus) of a recipe before deciding to make it. This tells you how many calories one serving of the recipe contains. It also might list:

• fat
• protein
• carbohydrates
• fiber
• minerals (such as calcium or iron)
• vitamins (such as vitamin C)

This information can be especially important for kids and adults who must follow special diets to stay healthy.

Time

Time tells you about how long it will take to prepare the recipe. This is good to know because then you’ll know how much time you’ll need. And, if you’re making dinner, you’ll know how early you’ll have to start making it.

Most recipes for kids don’t take a lot of time to prepare. Some recipes will have the time divided into two parts: prep time and cooking time. Prep (short for “preparation”) time is when you’ll be busy in the kitchen. You’ll be mixing, mashing, stirring, and doing whatever else the recipe’s instructions say to do.

Cooking time is when the food is actually in the oven or on the stove top. (Remember that when a recipe uses the oven or stove top, you’ll need your adult assistant.) With some recipes, you don’t need to do anything during the cooking time. You can hang out nearby, do homework, or set the table. But with other recipes, you might need to stir or check on something every so often.

Ingredients

This is a list of all the items you’ll need to make the recipe. Most ingredient lists in kids’ recipes are easy to follow. Some even have drawings, so there might be a picture showing exactly how many cups of flour or eggs you will need.

Sometimes a recipe will also include special ingredient information like:

• optional ingredients, which aren’t critical for the recipe, but can be used for added flavor or make the recipe a little bit different.
• ingredients without a specific measurement. It might say, “Salt, to taste.” This means you can add as much or little as you like to the recipe. A little usually goes a long way. And if it’s not enough, you can always add more. You can’t, however, take it back if you put in too much.

Some ingredient lists may tell you what you need to do before you even get to the directions. For example, “one stick of margarine, cut into 2-inch pieces,” or “one egg, beaten.”

Finally, some recipes may suggest ways that you can change the recipe by using different ingredients. This can be helpful if you’re out of a certain ingredient or you’re allergic to an ingredient (a kid who is allergic to nuts can make cookies with raisins in them instead, for example).

Directions

The directions tell you the steps you need to take to make the recipe. Always read the directions first, from start to finish. Doing this will tell you:

• if you need your adult assistant’s help
• if there’s anything you don’t understand

Preheating the oven is an important first step and you’ll need an adult to help you. In many recipes, the directions are numbered or written on separate lines to make them easier to understand and follow. Some kids’ recipes will have drawings here, too. For example, these drawings may show you how to roll out dough, grease a pan, or mix batter.

Serving Suggestions

Some recipes suggest ways of serving the dish you are making or other foods to serve alongside it. For example, a homemade salsa recipe might say, “Serve with blue-corn tortilla chips for dipping.” A grilled chicken recipe might say, “Serve with brown rice and asparagus spears.”

But you are the chef, so you can decide how you want to serve your creation. Good luck and bon appétit — that’s French for “enjoy your food”!

Lets be safe in the kitchen

What Should You Wear?

Wearing an apron will keep your clothes clean. If you don’t have an apron, an old shirt will do. But don’t wear anything that’s big and loose. Baggy sleeves or clothes could catch fire or get caught in mixer beaters or other equipment.

Keep Germs Out of Your Food

A big part of safe cooking is keeping the chef and the kitchen clean. The idea is to keep germs, which can make you sick, out of your food. Always wash your hands with soap and water immediately before you begin any recipe. This is especially important for recipes that involve touching the food directly, like kneading dough or mixing ingredients with your hands.

Also be sure to wash your hands before and after handling raw meat, poultry, egg, and fish products because these foods can contain bacteria. You don’t want that bacteria getting on your hands because then they could end up in your mouth – yuck! You also can fight germs by keeping your working surfaces (like countertops and cutting boards) clean and dry. Wash them with soap and warm water after you’re done cooking.

Leftovers are great, but you don’t want germs in them either. Ask your adult assistant for help in storing any leftovers. Food may be refrigerated or frozen to keep it fresh. Eat refrigerated leftovers within 3 to 5 days and frozen leftovers within 2 months.

Using the Kitchen Safely

You have your ingredients neatly lined up, your hands washed, and your measuring spoons out. But before you start, it’s a good idea to learn a few rules of the kitchen. It’s easy to get injured in the kitchen if you’re not careful, and a cut or burn will put an end to your fun cooking session.

Always ask your adult assistant if you can use blenders, food processors, knives, or other sharp kitchen tools. If you’re allowed to use a knife, point the blade away from yourself and keep your fingers away from the blade when you’re cutting. Give the job your full attention – no looking at the TV for a quick second or yelling to your sister. Your adult assistant should be nearby to keep an eye on what you’re doing.

The same goes for the stove or oven: Get permission first and be sure your adult assistant is nearby to watch you. Here are some ways to keep from getting burned:

• Use potholders or oven mitts (no dish towels) when handling hot pots, pans, or baking trays.
• Turn pot and pan handles toward the back of the stove so you won’t knock them over by accident.
• Get help from an adult when using a gas stove. Never try to relight the pilot light on a gas stove. Only an adult should do this.
• Use only microwave-safe cookware in the microwave – never tinfoil or anything metal. If you’re not sure if something is safe for use in the microwave, ask an adult first.

Cooking Lessons

Did you know there are special schools where grown-ups go to learn how to cook? That’s because cooking is an art and it takes time and practice to learn how to do it. If you’re just starting out, it can take a while before you learn how to crack an egg or cook the pasta until it’s just right. You’ll figure it out – with a little help from your adult assistant!

Bacon Mushroom Chicken

Ingredients:

2 4-oz. chicken breasts
3 tbsp. butter, melted
1 clove garlic, minced
4 thick slices of bacon
1/2 c. mushrooms, sliced
1/3 c. heavy cream
1/4 c. cheddar cheese

Utensils:

• oven (You’ll need help from your adult assistant.)
• stove
• 9×13-inch baking dish
• saucepan
• whisk

Directions:

1. Preheat oven to 350 degrees Fahrenheit.
2. Pour melted butter and minced garlic in a 9×13-inch baking dish.
3. Place two slices of bacon on top of each piece of chicken.
4. Put mushrooms on top of the chicken and bacon.
5. Bake in preheated oven for 45 minutes or until chicken is no longer pink in the middle.
6. Remove baking dish from the oven and put cheddar cheese on top of the chicken.
7. Return baking dish to the oven and cook for an additional 5 minutes to melt the cheese.
8. Remove chicken and place on a platter. Pour juices from baking dish into small saucepan and whisk together with cream over low heat until thickened.
9. Pour sauce over chicken and serve warm.

Serves: 2

Vitamins

Vitamin A

This vitamin plays a really big part in eyesight. It’s great for night vision, like when you’re trick-or-treating on Halloween. Vitamin A helps you see in color, too, from the brightest yellow to the darkest purple. In addition, it helps you grow properly and aids in healthy skin.

Which foods are rich in vitamin A?

• milk fortified with vitamin A
• liver
• orange fruits and vegetables (like cantaloupe, carrots, sweet potatoes)
• dark green leafy vegetables (like kale, collards, spinach)

The B Vitamins

There’s more than one B vitamin. Here’s the list: B1, B2, B6, B12, niacin, folic acid, biotin, and pantothenic acid. Whew — that’s quite a group!

The B vitamins are important in metabolic (say: meh-tuh-bah-lik) activity — this means that they help make energy and set it free when your body needs it. So the next time you’re running to third base, thank those B vitamins. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so these B vitamins have a really important job.

Which foods are rich in vitamin B?

• whole grains, such as wheat and oats
• fish and seafood
• poultry and meats
• eggs
• dairy products, like milk and yogurt
• leafy green vegetables
• beans and peas

Vitamin C

This vitamin is important for keeping body tissues, such as gums and muscles in good shape. C is also key if you get a cut or wound because it helps you heal. This vitamin also helps your body resist infection. This means that even though you can’t always avoid getting sick, vitamin C makes it a little harder for your body to become infected with an illness.

Which foods are rich in vitamin C?

• citrus fruits, like oranges
• cantaloupe
• strawberries
• tomatoes
• broccoli
• cabbage
• kiwi fruit
• sweet red peppers

Vitamin D

No bones about it . . . vitamin D is the vitamin you need for strong bones! It’s also great for forming strong teeth. Vitamin D even lends a hand to an important mineral — it helps your body absorb the amount of calcium it needs.

Which foods are rich in vitamin D?

• milk fortified with vitamin D
• fish
• egg yolks
• liver
• fortified cereal

Vitamin E

Everybody needs E. This hard-working vitamin maintains a lot of your body’s tissues, like the ones in your eyes, skin, and liver. It protects your lungs from becoming damaged by polluted air. And it is important for the formation of red blood cells.

Which foods are rich in vitamin E?

• whole grains, such as wheat and oats
• wheat germ
• leafy green vegetables
• sardines
• egg yolks
• nuts and seeds

Vitamin K

Vitamin K is the clotmaster! Remember the last time you got a cut? Your blood did something special called clotting. This is when certain cells in your blood act like glue and stick together at the surface of the cut to help stop the bleeding.

Which foods are rich in vitamin K?

• leafy green vegetables
• dairy products, like milk and yogurt
• broccoli
• soybean oil

understanding food labels

Serving Size

The nutrition label always lists a serving size, which is an amount of food, such as 1 cup of cereal, two cookies, or five pretzels. The nutrition label tells you how many nutrients are in that amount of food. Serving sizes also help people understand how much they’re eating. If you ate 10 pretzels, that would be two servings.

Servings per Container or Package

The label also tells you how many servings are contained in that package of food. If there are 15 servings in a box of cookies and each serving is two cookies, you have enough for all 30 kids in your class to have one cookie each. Math comes in handy with food labels!

Calories and Calories From Fat

The number of calories in a single serving of the food is listed on the left of the label. This number tells you the amount of energy in the food. The calories in a food can come from fat, protein, or carbohydrate. People pay attention to calories because if you eat more calories than your body uses, you might gain weight.

Another important part of the label is the number of calories that come from fat. People check this because it’s good to limit fat intake to about 30% of the calories they eat.

Total Fat

The total fat is the number of fat grams contained in one serving of the food. Fat is an important nutrient that your body uses for growth and development, but you don’t want to eat too much. The different kinds of fat, such as saturated, unsaturated, and trans fat, will be listed separately on the label.

Cholesterol and Sodium

These numbers tell you how much cholesterol and sodium (salt) are in a single serving of the food. They are included on the label because some people should limit the amount of cholesterol and salt in their diets. Cholesterol and sodium are usually measured in milligrams.

Total Carbohydrate

This number tells you how many carbohydrate grams are in one serving of food. Carbohydrates are your body’s primary source of energy. This total is broken down into grams of sugar and grams of dietary fiber.

Protein

This number tells you how much protein you get from a single serving of the food. Your body needs protein to build and repair essential parts of the body, such as muscles, blood, and organs. Protein is often measured in grams.

Vitamin A and Vitamin C

These list the amounts of vitamin A and vitamin C, two especially important vitamins, in a serving of the food. Each amount is given as a percent daily value. Other vitamins may be listed on some labels.

Calcium and Iron

These list the percentages of calcium and iron, two important minerals, that are in a serving of the food. Again, each amount is given as a percent daily value and other minerals may be listed on the label.

Calories per Gram

These numbers show how many calories are in one gram of fat, carbohydrate, and protein. This information is the same for every food and is printed on the food label for reference.