Back-To-School Nutrition

August 19, 2012 8:21:39 AM PDT
Summer break is over, and as students head back to school, many are also returning to their athletic schedules. But staying fit isn't just a matter of working out. Nutrition is also important.

Registered dietitian Christine Palumbo (, Good Sense Eating columnist for Chicago Parent magazine and a paid consultant to the California Raisin Marketing Board, says this is really a great opportunity to get young people engaged in talking about good nutrition and how they should be eating. She came into our ABC7 studio kitchen to show a recipe for a healthy snack.

Christine's Tips:

- eat a good mix of protein, fat, and carbohydrate
- 55 percent - 60 percent of the calories should come from carbohydrate, 20-35 percent or less from fat, and 15-20 percent from protein
- carbs are the body's main energy source
- make an inside-out sandwich: spread mustard on a slice of deli turkey, and wrap it around a sesame breadstick; take plain Greek yogurt, and top with chopped walnuts and a drizzle of honey Christine's Recipe: Raisin Peanut Butter Roll Ups
Serves: 6

6 whole wheat flour tortillas (8 inches)
6 tblsps smooth peanut butter
3/4 cup raisins

1. Warm tortillas on a hot griddle to soften enough for rolling.
2. Arrange on cutting board, and spread 1 tablespoon peanut butter evenly over each.
3. Sprinkle 2 tablespoons of raisins evenly on top of peanut butter.
4. Roll up tightly. Slice diagonally 1/2 -inch thick.
5. Serve immediately or wrap and pack into lunch box for later.

Nutrition Facts Per Serving: Calories 230 (30 percent from fat); Total Fat 9g (sat 1.5g, mono 4g, poly 2g, trans 0g ); Cholesterol 0mg; Protein 8g; Carbohydrate 38g; (Dietary Fiber 4g; Sugars 16g; ); Iron 2mg; Sodium 180mg; Calcium 23mg; Potassium 342mg

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