Work to: Shaista Khurshid Pakistan (Healthy (Recipes from My Kitchen

From: Pioneer center for gifted students ordan

Foods considered "healthy" may be natural foods, organic foods, whole foods, and sometimes dietary supplements. Such products are sold in health food stores or in the health/organic sections of supermarkets. "Health food" may also refer to functional food that designed to address specific health concerns, such as the prevention of disease. dditionally, "health food" is sometimes used in contrast with "!unk food", which may be high in calories but has little other nutritional .value :Some healthy food

!pples are an e"cellent source of antio"idants, which combat free radicals. Free radicals are damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some .diseases

!lmonds are rich in nutrients, including magnesium, vitamin #, iron, calcium, fiber, and riboflavin. lmonds have more fiber than any other tree .nut $he fatty acid profile of almonds, which is made up of %1&%'( unsaturated fatty acids, may partly e"plain why it helps maintain healthy cholesterol .levels

"roccoli is rich in fiber, calcium, potassium, folate and phytonutrients. *hytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. +roccoli also contains vitamin ,, as .well as beta&carotene, an antio"idant

#eafy green $egeta%les Studies have shown that a high intake of dark&leafy vegetables, such as spinach or cabbage may significantly lower a person-s risk of developing diabetes type ). .esearchers from /eicester 0niversity, #ngland, said that the impact of dark green vegetables on human health should be .investigated further, after they gathered data from si" studies Spinach, for e"ample, is very rich in antio"idants, especially when uncooked, steamed or very lightly boiled. 1t is a good source of vitamins , +2, ,, # and 3, as well as selenium, niacin, 4inc, phosphorus, copper, .folic acid, potassium, calcium, manganese, betaine, and iron

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:Healthy kids snacks

&uick Ke%a%s
Ingredients

1/) ounce cubed roasted deli turkey 1/) ounce cubed ,heddar cheese 1/' cup grapes 2 dried apricots

Preparation
1. $hread turkey, cheese, grapes and apricots onto a wooden skewer.

Nutrition
Per ser$ing: )16 calories7 8 g fat 9 5 g sat , 1 g mono :7 ); mg cholesterol7 5< g carbohydrates7 < g protein7 8 g fiber7 )'< mg sodium7 <1' mg potassium. 'utrition "onus= *rotein, fiber, calcium, potassium. (ar%ohydrate Ser$ings: )

#> 1/ 8

(aprese Salad

Ingredients

) medium red tomatoes, cut into wedges ) medium yellow tomatoes, cut into wedges 5/' cup diced fresh mo44arella cheese 1/' cup chopped fresh parsley ) tablespoons chopped fresh basil 1/' teaspoon salt Freshly ground pepper, to taste

Preparation
1. ?ently toss tomatoes, mo44arella, parsley, basil and salt together in a large bowl. Season with pepper.

Nutrition
Per ser$ing: 66 calories7 8 g fat 9 5 g sat , ; g mono :7 1< mg cholesterol7 2 g carbohydrates7 8 g protein7 ) g fiber7 16< mg sodium7 ''' mg potassium. 'utrition "onus= @itamin , 9';( daily value:, ,alcium A @itamin (ar%ohydrate Ser$ings: 1/) 9);( dv:.

)hank you
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Pioneer (enter for *ifted Students ordan

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