The Art of Feeding Hungry Teenagers

What can you feed hungry teenagers that won't generate looks of disbelief and disgust?

Planning a quick meal that is wholesome and nutritious, yet teenager friendly, doesn't need to be a big deal if you have some basic supplies on hand. Take a page from the vegetarians and even the raw foods advocates for good ideas in preparing balanced and satisfying dishes that will please your family members and they won't miss the usual pizza or fast food. There's nothing wrong with the occasional greasy, fat laden, million calorie and low on the nutritious scale repast, but it should be just that - occasional. Teenagers and kids in particular need a good wholesome diet for optimal health and growth.

Eating a variety of fruits and vegetables add many of the vitamins and minerals we require on a daily basis. The keyword here is variety. Eating the same thing day after day is not only boring, it isn't going to supply a balanced nutritional intake. Good fats such as extra virgin olive oil, avocados and nuts are necessary for keeping the body in good working order as well acute mental activity. Whole grains provide the fiber we need to prevent diseases such as diabetes and high cholesterol, and of course to keep the bowels moving regularly.

Some basic items to have on hand for a balanced dish include:
• Whole grain items such as pasta, breads, brown rice and oatmeal
• Fresh vegetables in a variety of colors
• Fresh seasonal fruit -quality frozen fruit is okay too
• Fresh herbs - basil, tarragon, parsley, or whatever you like
• Variety of nuts such as walnuts, almonds and pine nuts
• Beans - dried, or canned without preservatives
• Extra virgin olive oil
• Cheese - fresh mozzarella, parmesan
• Tomato sauce, preferably homemade
• Popcorn (not microwave)

Animal protein such as poultry, pork or beef can be added but it should be considered an additional ingredient rather than the main portion of the dish. We are used to eating huge portions of meat when they should only be about 3-4oz, roughly the size of your palm. It is a good idea to limit animal products to less than 5% of your overall eating.

So, what can you serve that gang of hungry teenagers? Bring out the pasta! The multigrain variety is lighter in color than whole wheat, so they probably won't even notice the difference from regular pasta. Cut up some small fresh mozzarella cubes; add some basil, roasted cherry tomatoes, pine nuts, salt and pepper. Drizzle over the top with extra virgin olive oil and some grated lemon zest. Yum!

Later, you can give your teenager a warning that next time you will have the option of saying, "I'm sorry, but not tonight!"

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