College Kids

Cookbook
Madison McGlone & Jeevan Gaberria

Community Nutrition | Professor Izumi | Winter 2016

Introduction .........................................................3
Recommended Daily Nutritional Intake.............4
Breakfast ..............................................................5
Snacks ..................................................................6
Fruit .....................................................................6
Vegetables : Baked Potatoes ................................7
Dairy : Fruit Smoothie.........................................8
Grains : Cheese & Crackers .................................9
Protein : Nut & Seed Mix ...................................10
Dinner .................................................................11
Thank You ...........................................................................12

Introduction
This cookbook is designed by college students, for college students.
As students, we have recognized that many household cookbooks are
not designed to go hand and hand with the daily rush of a college
student. In these said cookbooks there is an assumption that students
have full access to kitchen appliances, a lack of perspective on time
management, minimal affordability (budget), and a
misunderstanding of the nutritional intake of full time students. Due
to these misconceptions of the college life, we have decided to take
this opportunity to capitalize and design a cookbook that assists
individuals in developing their nutritional education. Food
consumption can easily be swayed by our physical and social
environments while adapting to new living conditions. The goal of
this cookbook is to promote healthier lifestyles by generating selfawareness through nutritional education. Each meal or snack within
this book has been chosen by full time college students and created
with the awareness of time sensitivity, affordability, access, and
nutritional value.

Recommended Daily
Nutritional Intake
Food Group

Female
Ages 19-30

Male
Ages 19-30

Fruit

Recommended: 2 Cups

Recommended: 2 Cups

Vegetables

Recommended: 2 1/2
Cups

Recommended: 3 Cups

Dairy

Recommended: 3 Cups

Recommended: 3 Cups

Grains

Recommended: 6 oz
Minimum:

Recommended:

3 oz
Minimum:

Protein

8
oz

Recommended: 5 1/2
Ounces

4 oz

Recommended: 6 1/2
Ounces

"Get at least 150 minutes a week of moderate aerobic activity or 75

minutes a week of vigorous aerobic activity"

Breakfast
In the breakfast section you will find meals that cover each of the five food
groups. The meals will not cover the recommended daily servings of each food
group but will get you started on the right track with quick and easy meals.
Female
2 Eggs

Male
$2.49 Dozen 3 Eggs

$2.49 Dozen

2 Slices of Whole Wheat Toast

2 Slices of Whole Wheat Toast

1/3 Cup Shredded Cheese

16 oz Tillamook Cheese $6.59

2/3 Cup Cheese

16 oz Tillamook Cheese $6.59

1 Cup Spinach
1 Small Apple
1 Glass of Milk

$1.89/ lb 1.5 Cup Spinach

$1.10 1 Small Apple
$3.99 Gallon 1 Glass of Milk

$1.89/ lb
$1.10
$3.99 Gallon

Instructions:
1) Crack eggs into a bowl, whisk in spinach and half of shredded cheese.
2) Stove on medium heat, scramble eggs until fully cooked.
3) Remove eggs from heat, add remaining cheese on top.
4) Wash and slice small apple.
5) Pour glass of milk.

"34.9% of American adults are obese and 68.6% are obese

and/or overweight.

Snacks
Each snack represents one of the five food groups (Fruit, Vegetables, Dairy,
Grains, & Protein) fulfilling the daily nutritional intake for both males and
females. All food prices are from the Down Town Safeway, the nearest grocery
store to Portland State.

Fruit
This snack fulfills the daily nutritional intake for both fruit and protein.

Female

Male

1 Small Apple

$1.10 1 Small Apple

$1.10

1 Large Banana

$0.32 1 Large Banana

$0.32

5 Tbs. Peanut Butter

16 oz $2.00 6.5 Tbs. Peanut Butter

Instructions:
1) Wash & slice apple into 6 slices.
2) Peel & slice Banana.
3) Measure peanut butter.

"Childhood obesity has

quadrupled in the past 30
years.

16 oz $2.00

Vegetables : Baked Potatoes

This snack fulfills the daily nutritional intake for both Vegetables and Dairy.

Female

Male

2 White Potatoes 2.5-3 in diameter

$.044

3 White Potatoes 2.5-3 in diameter

$0.44

1/3 Cup Shredded Cheese

16 oz Tillamook Cheese $6.59

1/3 Shredded Cheese

16 oz Tillamook Cheese $6.59

1 Tbs. Butter Land O Lakes Spread

$2.49

1.5 Tbs. Butter Land O Lakes Spread

$2.49

1 Tbs. Sour Cream

$3.99 2 Tbs. Sour Cream

$3.99

Instructions:
1) Wash potatoes and poke holes with a fork.
2) Microwave potatoes for 2 minutes.
3) cut open potato (mushing the insides).
4) Add butter, sour cream, and cheese.
5) Microwave for 30 seconds.

"Nearly half (49%) of overweight teens and 61% of obese

teens have at least one cardiovascular disorder.

Dairy : Fruit Smoothie

This snack fulfills the daily nutritional intake for both Dairy and Fruit.

Female & Male

8 Strawberries Organic prepackaged
1 Large Banana
1.5 Cup low fat Yogurt Vanilla
1.5 Cup Fat Free Milk 1/2 Gallon Fat Free

Instructions:
1) Wash and slice strawberries.
2) Peel and slice banana.
3) Combine: Berries, Banana, yogurt, and milk in blender.
4) Blend until liquified.

"Heart disease is the number one

cause of death in the United States,
killing nearly 787,000 people alone
in 2011.

1lb $3.49
$0.32
32 oz $3.29
$2.09

Grains : Cheese & Crackers

This snack is made for two sittings and fulfills the daily nutritional intake for
both Grains and Dairy.

Female

Male

30 Whole Wheat Crackers (15 during 1 40 Whole Wheat Crackers (20 during
sitting) Wheat Thins $2.99
1 sitting) Wheat Thins 2.99
12 Dice Sized Cubes of Cheese
16 oz Tillamook Cheese $6.59

Instructions:
1) Count Crackers.
2) Cut 12 dice size cubes of cheese.
3) 12 pieces continue dividing pieces until
there is enough cheese for each cracker.

"37%of normal-weight
adolescents have at least one
risk factor for cardiovascular
disease.

12 Dice Sized Cubes of Cheese

16 oz Tillamook Cheese $6.59

Protein : Nut & Seed Mix

This snack fulfills the daily nutritional value for Protein.

Female

Male

24 Almonds

11 oz $9.39 24 Almonds

24 Pistachios

10 oz $12.09 48 Pistachios

11 oz $9.39
10 oz $12.09

1 oz Pumpkin Seeds

8 oz $2.50 1 oz Pumpkin Seeds

8 oz $2.50

1/2 oz Sunflower Seeds

8 oz $2.19 1/2 oz Sunflower Seeds

8 oz $2.19

Instructions:
1) Mix nuts & seeds in a bowl.
2) Place all ingredients into a bag.

"34.9% of American
adults are obese and
68.6% are obese and/
or overweight.

Dinner
In the dinner section you will find a meal that contributes to the intake of each
of the daily recommended food groups.
Female

Male

3 Cups Pasta

$2.50 4 Cups Pasta

$2.50

1 1/4 Cup Broccoli

$3.00 / lb 1 1/2 Cup Broccoli

$3.00 / lb

1 1/4 Cup Carrots

$2.75 / lb 1 1/2 Cup Carrots

$2.75 / lb

5.5 oz Chicken

$4.50 6.5 oz Chicken

1/3 Cup Shredded Cheese

16 oz Tillamook Cheese $6.59

$4.50

1/3 Cup Shredded Cheese

16 oz Tillamook Cheese $6.59

Fruit Salad Females & Males

8 Grapes

$3.75

1 Small apple

$1.10

4 Strawberries

$3.85

2 Cups Yogurt

$4.25

Instructions:
1) wash, cut, measure, and cook vegetables (boil or saut).
2) Boil pasta while Sauting chicken.
3) Mix cooked pasta, chicken and vegetables.
4) wash, cut, and combine fruits and yogurt.

"In 2012, more

than one third of
children and
adolescents were
overweight or
obese.

Thank You

Citations

"All about the Protein Foods Group." Choose MyPlate. 2015. Web. 07 Mar. 2016.
Baron-Faust, Rita. "Teens Today at More Risk for Heart Disease." Teens Today at More Risk
for Heart Disease. MedPage Today, n.d. Web. 03 Mar. 2016.

"Childhood Obesity Facts." Centers for Disease Control and Prevention. Centers for Disease
Control and Prevention, 27 Aug. 2015. Web. 03 Mar. 2016.

"Fast Facts on the State of Obesity in America." : The State of Obesity. Trust for America's
Health, 2016. Web. 03 Mar. 2016.

"Heart Disease Facts." The Heart Foundation. The Heart Foundation, 2015. Web. 03 Mar.
2016.

"Heart Disease Risk Factors for Children and Teenagers - Texas Heart Institute Heart
Information Center." Heart Disease Risk Factors for Children and Teenagers - Texas Heart Institute
Heart Information Center. Texas Heart Institute, July 2015. Web. 03 Mar. 2016.

"How Much Should I Eat?" How Much Should I Eat? Web. 07 Mar. 2016.

Laskowski, Edward, Dr. "Fitness." Exercise: How Much Do I Need Every Day? Mayo Clinic,
03 Jan. 2014. Web. 03 Mar. 2016.