Use this link to find your recipe's nutrition value.

Type the main ingredient of your dish e.g. Chicken, in the tab and check the Nutritional value of your selection.

Good nutrition is a vital part of being healthy and happy, yet so many of us neglect it. We're busy, so we grab fast food on our way home from school. We're strapped for cash, so we buy cheap, processed foods instead of pricier, healthier foods. Eating healthfully promotes a strong immune system and helps keep the body fit and resilient. Good nutrition also prevents health problems, such as obesity, type 2 diabetes, heart disease and depression (nutritiondata, 2009).

On average, a 14 year old boy, is 5ft 3in / 160cm tall, with a current weight of 58.0kg, and leads a somewhat active lifestyle.
similarly, a 14 year old girl, is 5ft 2in / 157cm tall, has a current weight of 55.0kg, and also leads a somewhat active lifestyle.
Recommended Macro-nutrient Distribution on a daily basis are;

Carbohydrate: 45 to 65% of total Calories
Fat: 25 to 35% of total Calories
Protein: 10 to 30% of total Calories
Note: These recommended ranges for macro-nutrients are based on the average year nine age of 14, and come from the IOM (2009).

This web site provides information on your selected food's nutritional strengths and weaknesses, based upon dietary fiber, protein, vitamins, minerals, and commonly over-consumed nutrients: saturated fat, cholesterol, and sodium.Although few (if any) individual foods provide all the essential nutrients,understanding the nutritious value of foods, can help you construct meals that are nutritionally balanced and complete. Giving you a well balanced diet and healthier lifestyle.

Give it a try and see how your choices rate. Write a comment to inform me how you favourite foods and recipe choices stood the test.

Thanks,

Shaun.

Nutriondata,Retrieved 31st August, 2009, From, http://www.nutritiondata.com/

IOM, Institute of Medicine(2009), Nutritional Standards for Foods in Schools, Retrieved, 31st August, 2009, From, www.iom.edu/SchoolFoods2006.