Proteins are the building blocks of our body and our health. Proteins work hard to repair all our overworked or damaged muscles and tissues. They also help in the production of hormones and enzymes. High protein intake helps in reducing weight as well. Protein keeps you satiated, thereby reducing the craving for snacks and untimely eating. The Required Dietary Allowance for protein is just 0.8 grams per kilo of our weight. To find out how much protein you need for yourself or your family member, you multiply the body weight with 0.36. This helps you to calculate the protein requirement for your family per day and plan your menu accordingly. Protein intake in teens is crucial. It helps teens build immunity and make their muscles stronger and keep their skin and hair healthy. As kids, their menu and feeding are completely taken care of their parents. But as they grow older, diets go haywire and are guided more by peer groups. Junk food becomes more accessible as they begin to hang out with friends. Lack of energy and tiredness are early symptoms of an imbalanced diet in a teen. Teens that pursue active sports would need at least 75% more protein than kids who have a normal schedule. This is possible only if there is protein in every meal. Dieticians recommend that 25%-30% of the calorie requirement of teens should come from protein. Some high protein diet with high calories that should find a place in a teens diet – eggs, fish, shrimp, oats, cottage cheese, Greek yogurt, milk, broccoli, beans, lean beef, quinoa, tuna, lentils, pumpkin seeds, and peanut butter. These list of high protein foods also are a source of essential vitamin and minerals necessary for them. Teenagers who are vegetarians can include Buckwheat, lentils, and beans including chickpeas in their diet.

A list of high protein dishes that could both satisfy the taste buds of the teens and at the same time give them the required protein is as follows:

• Egg sandwiches
• Oatmeal with fruits and milk
• Salads with Quinoa, fruit, and vegetables
• Smoothie with Tofu, almonds, and fruits
• Baked salmon
• Brown rice with stir-fried vegetables
• Turkey burgers with multi-grain buns
• Peanut butter sandwiches

Creative recipes can be created with one or many of the high protein food items. Burgers, sandwiches, casseroles keep teens interested in eating them. Teachers and parents should constantly engage with them at school and at home to create awareness about eating healthy.

It is not just the food, but even restaurant menus are getting creative. While it is a fact that a fun, original and imaginative menu card can make a good first impression on someone about the personality of a restaurant, it also conveys something about the attentiveness and attitude of the people running the business. It shows clearly that not just the food or decor, but even restaurant menus can be visually striking and a conversation starter, or more importantly, a marketing strategy too! The menus by itself serve as an advertising element for the restaurant and that is something to be capitalized on. Instead of simply printing a boring list of dishes along with their prices on a sheet of paper or on a blackboard haphazardly, a mesmerizing menu is crucial for the brand identity of the restaurant.

Restaurant menus can be designed in any of these ways: elegant, modern, quirky, colorful, monochromatic, simple, elegant, vintage styled or contrasting. They must be attention-grabbing, organized, convenient and easy on the eye with their display of photographs, prices along with the details of the restaurant. Here are some of our favorite restaurant menus from around the world that we gush over. See, if you can add some more to this list, or better still, get your creative gloves on and design a masterpiece yourself!

• A chalkboard art approach to the menu card
• A newspaper-inspired design for an appealing black and white menu
• A modern menu design with emphasis on strong visual appeal
• A pop-up menu book with colorful visuals and interactive elements
• A fan-opening menu with multiple layers
• A transforming menu that customers can turn into an origami art piece
• A puzzle page menu that little kids might enjoy playing with and ordering from
• A Japanese folding fan which holds all the details of a menu

Restaurant menus are part of the entire package of the business that includes the decor, cutlery, brochures, websites and billboards of the company. A certain harmony between all these elements is essential. The ambiance and atmosphere of the restaurant should be reflected in the menu. In the limited space available in a restaurant menu and the little attention span that customers provide to these pages, restaurant menus must be distinctive and try to impress the viewer at the first glance itself. It must be made memorable and must remain etched in the minds of the reader.

Fingerhut is a popular mail order/online shopping retailer founded in 1948 in Minnesota. Selling a really large variety of products that ranges from budget-friendly apparel, shoes, and jewelry, household items, health and beauty products, home decor, furniture and patio accessories, sporting, fitness and outdoor equipments, assorted tools and home improvement kits, all baby and kids needs, toys and video games, electronics and office supplies, automotive parts and spares, gifts, crafts and holiday supplies, Fingerhut caters to almost all needs of the entire family. For those who are most comfortable shopping from the confines of their homes or office spaces via their computers, log on to their website www.fingerhut.com to get an idea about the company and all the products it deals with.

Some Fingerhut coupons are:

• Fingerhut
  On the website of Fingerhut there is a $25 off promotion on your first order of $100 or more when you use an approved Fingerhut Advantage Credit Account issued by WebBank to pay for your purchases. This is an exclusive new customer offer, and the promo code to be used is NC256. This Fingerhut coupon has a limited time offer, this ends soon, so check their website for more details.
• Giving Assistant 
  On another website, Giving Assistant you can find a huge array of Fingerhut promotional coupon codes. For example, some of the Fingerhut coupons we found are as follows, a save $50 on your purchase, get an extra 20% or 30% off on your purchase, get a 10% off on your purchase order or a $70 or $80 off on your order. Customers can also enjoy free shipping on their purchases and additionally receive free gifts on their orders.
• Join Honey
  On Join Honey, there are more Fingerhut Coupons, Promo Codes and Deals showered on customers. The Honey members-only promo code is linked to a coupon that provides a 20% discount for a limited time. Simply add Honey to your browser in order to try this. The first step is to install Honey, add a free Honey extension to your Chrome browser, shop online, Honey will automatically pop up at checkout and show you all available savings, and let you save money by clicking on “Save money” by applying the best deal to your cart.
• RetailMeNot
  On this website, there is a $50 off with a special code that lets you save $50 on your first order of $200+ with a newly approved Fingerhut Advantage Credit Account.

Irrespective of whether you are trying to lose weight or are working hard to manage your health, just know that enjoying healthy low carb snacks is not a crime. In fact, most dieticians advice that many small meals are better for the body than gorging on three solid meals a day. Here is a list of tasty low carb snacks that you can choose to buy from the grocery store shelves or make at home and enjoy anytime.

• Pickled okra, Jalapeno, cucumbers or bell peppers
• Dry roasted nuts: chickpeas, cashew nuts, almonds, macadamia, peanuts, walnuts, pecan nuts, brazil nuts, pistachios
• Dry roasted seeds: flax seeds, chia seeds, pumpkin or sunflower seeds
• Dry roasted edamame beans
• Pimiento-stuffed olives
• Moon cheese
• Frozen berries: blueberries, strawberries, golden raspberry, black raspberry, dewberry, gooseberry, huckleberry, elderberry, lingonberry, cloudberry
• Hard-boiled eggs with crushed rock salt and a dash of freshly crushed black pepper
• Healthy guacamole or hummus dip with fresh crisp baby carrots
• Fresh green celery sticks with almond butter
• Fresh Kale, lettuce or cabbage leaves stuffed with Cheddar cheese and a sprinkle of sea salt
• Any raw or parboiled vegetable like tomato, broccoli, cucumber, cabbage, lettuce, cauliflower, zucchini, or bell pepper with a Greek yogurt dip or cream cheese
• Salad of cherry tomatoes with fresh mozzarella cheese cubes, basil leaves and a dash of olive oil with sea salt and black pepper
• Fresh avocado fruit
• Quest protein chips
• Baked kale chips, plain or seasoned with spices
• String cheese with mixed Italian seasoning
• Dark chocolate
• Homemade popcorn with a hint of garlic butter or grated cheddar cheese
• Grated coconut and dry jaggery powder mixed together with a hint of freshly powdered green cardamom powder
• Red or purple grapes with Ricotta cheese
• Crisp whole wheat bread sticks with guacamole
• Cottage cheese lightly roasted in melted butter with a hint of Indian chat masala
• Protein bars made with crushed mixed nuts and layered with dark chocolate
• Oven roasted zucchini chips
• Garlic butter roasted mushrooms
• Tomato, avocado, cucumber and bell peppers cut into fine bits and drizzled with olive oil and sea salt
• Toasted seaweed in a variety of flavors
• Oven roasted broccoli coated with fresh pesto sauce
• Green or red apple slices with slivered almonds

Make sure you have at least a few of these low card food on hand readily available whether at home or at work, so you can quickly satiate your hunger cravings and stay healthy at the same time.

No one has ever turned down a super delicious Subway® sandwich, ever. Since the first Subway® outlet opened in 1965, people have been crazy about their food. Today, it is one of the most popular fast food chains around the world. While they also make pizzas, salads, and wraps, Subway® sells more than 5000 sandwiches every minute and has over 40,000 Subway® restaurants around the globe. While the original Subs in the initial days of its introduction cost somewhere between $0.49 to $0.69, now they cost around $5.45 and $11.46 depending on where you buy it, which footlong you choose, as well as the extra ingredients that you choose. While this price might not seem very expensive to some, who wouldn’t be excited about receiving free Subway® printable coupons? Here are a few that we found online.

• On www.slickdeals.net, they have a Subway® printable coupon that offers a select few flavors of 6” Subs starting at $4.99. While this limited period offer is available at a few participating locations only, no promo codes are needed to avail of this Subway promotion.
• On www.befrugal.com, you can find a Subway® printable coupon that offers five varieties of footlongs at around $4.99 each. This Subway® printable coupon is a limited time offer only and is subject to change without prior notice.
• On www.printablecouponsblog.com, you can find a Subway® printable coupon that can fetch you a meal for $5. With just $5, you can get a regular 6” Subway Fresh Value Meal. This meal includes a 6” Sub, a 21 oz aerated drink, and a pack of chips.
• On www.dealcatcher.com, there is an offer for $3.50 on the Sub of the Day. Customers having the Subway® printable coupon are eligible to get a 6” Sub every day of the week for just $3.50. This offer is valid for a limited time only.
• On the same website mentioned above, you can also find a coupon code that can help you get a 6” Sub free with a 30oz drink when you sign up to receive texts from Subway® outlets. This promotion is valid online only.

In 2015, Subway® broke a Guinness World Record when 1,481 people made sandwiches at the same time. Run away now to enjoy a quick and healthy meal at the Subway® outlet close to you. Don’t forget to take the printable Subway® coupons with you. Who knows what world record you might break while making a quick dash for this store?

A casserole is a meal cooked and served in the same pan. Simply put, it is a dish that took the name of the pan in which it was cooked. A metal casserole is usually used while cooking in an open stove pan or ceramic one is used if baked. There is greater awareness among people as to how food affects us physically and mentally. Eating whatever you find in the pantry or the fridge is no longer a healthy option. People are also learning about the significance of our first meal of the day. Casserole also gives you and your family a break from the monotony from eating the traditional toasts, cereal, eggs, or some protein with juice for breakfast. It is a one-pot meal that is a combination of a protein source (meat or veggies) with a broth, and it uses garnishes of sauces, herbs, and spices. A casserole is slow cooked, and this technique allows the dish to soak in all the flavors. While planning for a casserole breakfast, there are a few pointers that can help you.

• Whole grain: Make a gradual change to whole grain and whole grain flour instead of all-purpose flour.
• Superfoods: To boost your immune system, you can use superfoods like spinach, kale, and chia seeds.
• Vegetables: Fresh, locally-grown vegetables or green vegetables from your garden or supermarket can add volume and nutrition to your casserole.
• Meat: Instead of fatty protein or processed meat, you can add chicken, turkey or tuna to make a healthy casserole for breakfast.
• Carbohydrates: Reduce carbohydrates and add more fibrous food.
• Sugar: If you are making a sweet casserole for breakfast, you can replace sugar with honey or natural sweeteners. You can also try to use as many fruits and berries as possible.
• Time: If you don’t have enough time to make a casserole for breakfast in the morning, you can make it in the evening. Another alternative is to make large portions on the weekend to save time.
• Herbs and sauces: Flavor your casserole with fresh sauces, herbs, and spices. Store-bought sauces can be high on sugar and preservatives.
• Vegan casseroles: For a vegan diet, use almond or coconut milk instead of dairy products.

If you are looking for casserole dishes, Emile Henry, Pyrex®, Neoflam, Le Creuset, Lodge, Fiesta are some of the top brands in the country that you can choose from. Have fun cooking some healthy casseroles for breakfast.

Patata, Aloo, Gamja, Krumpiri, Pomme de Terre, Kartoffel, and Tǔdòu; called by different names in various countries, the humble potato is a favorite among a majority of the world’s population. Here are the top ten potato recipes from around the world.

• Roast potatoes with lemons
  Put bite-sized potato chunks and your choice of vegetables like bell peppers, zucchinis, beans, carrots, and asparagus into a large bowl. Add some olive oil, salt, oregano, black pepper, and lemon juice over the slices, and toss it until the mixture coats the potatoes evenly. Bake for 45 minutes at 350 degree Celsius until they are golden brown.
• Rosemary roasted potatoes
  This potato recipe is a variation of the dish above. Just replace the oregano and lemon juice with some fresh rosemary. All the other steps for baking remain the same.
• Oven-roasted parmesan potatoes
  Take baby potatoes with their skins in a bowl, and add some grated parmesan cheese, minced garlic, chili flakes, salt, olive oil, and oregano. Roast the mixture in a preheated oven at 350 degree Celsius. This dish is sure to deliver an unparalleled taste which is why it a part of our list of top ten potato recipes.
• Mashed potatoes with yogurt and chives
  Cook potatoes with sea salt. Mash it once it is cool. Melt butter, stir in some chopped garlic, Greek yogurt, and crushed black pepper. Combine them well with the mashed potatoes. Garnish with chives, serve warm with freshly baked bread.
• Mediterranean mashed potatoes
  Instead of Greek yogurt in the recipe given above, use a medley of finely chopped basil, parsley, rosemary, tarragon, and substitute the butter with cold pressed olive oil for a Mediterranean flavor.
• Colcannon
  In this traditional potato recipe from Ireland, warm mashed potatoes are mixed with deftly chopped kale, cabbage, green onions, cream, and plenty of butter.
• Greek potato wedges
  Potatoes wedges seasoned with olive oil, salt, and garlic powder are baked in the oven at 350 degree Celsius for about 30 minutes. Combine black olives, cucumber, cherry tomatoes, feta cheese, Greek yogurt, lemon juice, parsley, dill, chilly flakes, and add this mix to the crispy golden potatoes.
• Parmesan potato chunks
  Preheat an oven to 400 degree Celsius. Add potato chunks, olive oil, garlic powder, mixed dry Italian herbs, salt, and crushed black pepper with grated Parmesan cheese and bake crisp for 30 minutes. Garnish with parsley.
• Garlicky parmesan broccoli potatoes
  Potato wedges are roasted in the oven with heaps of chopped garlic, oregano, parsley, thyme, cayenne pepper, and black pepper. Drizzle some lemon juice and Parmesan cheese on top and serve immediately.
• Belgian deep-fried potatoes
  Potato slices are soaked in cold water, patted dry, and double deep-fried. It is served with Andalouse sauce for a sinful snack. Many people have claimed that this their favorite dish from our list of the top ten potato recipes.