foolproof food

Foolproof Food

Foolproof Food

Katie OTooleAoife MilneShauna Ryan

Why?

Teenagers have unhealthy, bland diets, leading to obesity and diseases like diabetes

We have put together a list of simple healthy recipes for teenagers for breakfast, lunch and snacks.

These recipes are designed to improve performance in everyday life, keep you in a good mood and improve your diet

These recipes are advertised on our leaflet and on our Instagram page

Healthy, simple food that anyone can make

Blueberries

Salmon

Beans

Pistachio Nuts

Spinach

Dark chocolate

Kale

Chia Seeds

Oatmeal

Strawberries

Breakfast

If you eat breakfast you willEat healthier during the day

Have better concentration

Be more physically active

Most Important Meal of the DayFresh fruit saladFruit like strawberries, kiwis, banana, blueberries, mango, apple, grapes, melon, orangeYoghurt is optional

Porridge with fresh fruitPorridge oatsRaspberriesBlueberries2tbsp yoghurt1tbsp. honey

Smoothie

1 cup frozen mixed berries

1 frozen ripe banana

cup vanilla yogurt

cup orange juice/milk

Homemade Granola MixYoghurtPumpkin/sunflower seedsFresh fruit like bananas, berries

Fresh Fruit

Perfect for breakfast, lunch and snacks!

Full of vitamins, minerals and fibre

No fat

Easy to make

Cheap

Quick

Amazing colours and flavours

Served in lots of different ways

Good Fats/ Bad Fats

Not all fats are bad for you

Fats like vegetable oil, seeds, nuts, rapeseed oil and fish (unsaturated fats) contain Omega 3 fatty acids which actually lowers cholesterol.

We do need fat to be healthy, for heat, energy, protection of organs.

However, fats like butter, processed bread, chocolate and cheese (saturated fats) should be eaten as little as possible

Lunch In School / After-School Snacks

Vegetable SoupVeg like carrots, parsnip, potato, onion

Cumen, bay leaf, salt and pepper

Make on a Sunday night and have in school/ afterschool for a few days

Nut and Seed MixCashews, pistachios, almonds, pinenuts, hazelnuts

Dried fruit

Chia, sunflower, seseme seeds

SaladLettuce, spinach, kale, spring onions, carrots, sweetcorn, peas

Chicken, ham, chorizo

Pasta Salad300g pasta

frozen peas

large tomato

Sundried tomatoes

Olive oil

Vinegar

Garlic clove

Fresh basil

Salami

Chorizo

Pesto

Chives

Nuts/Seeds

Tomato pasta sauce

Visit us on Instagram

@foolproof.food

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