Nutritional Analysis of Spaghetti Bolognese for 16-Year-Old Students

Meal: Spaghetti Bolognese

Typical Serving Size: About 1 plate (roughly 1.5 cups or 350-400 grams)

1. Caloric Content

• Calories: Approximately 500-600 kcal per serving
  (This can vary based on recipe specifics like the amount of oil, meat fat content, and portion size.)

2. Macronutrients

• Carbohydrates: 60-70 grams
  • Mainly from the spaghetti pasta
  • Provides energy needed for school, sports, and growth
• Protein: 25-30 grams
  • From ground beef (or other meat used) and tomato sauce
  • Important for muscle growth, repair, and hormonal development during adolescence
• Fat: 15-20 grams
  • Includes saturated fat from meat and olive oil (if used)
  • Fat is essential for brain development and hormone production but should be balanced

3. Fiber

• Around 5-7 grams
• From whole grain pasta (if used) and vegetables in the sauce (onion, garlic, tomatoes)
• Helps with digestion and prevents constipation

4. Vitamins

• Vitamin A: Present from tomatoes and any carrots or herbs used
  • Supports vision and immune function
• Vitamin C: From tomatoes and any fresh herbs like basil or parsley
  • Important for immune health and skin
• B Vitamins (B1, B3, B6, B12): Found in pasta and meat
  • Key for energy metabolism and red blood cell formation

5. Minerals

• Iron: Approximately 2-3 mg
  • From ground beef and tomatoes
  • Crucial during adolescence to support increased blood volume and prevent anemia
• Calcium: Small amounts (especially if cheese is added on top)
  • Important for bone development
• Potassium: From tomatoes and any added vegetables
  • Helps with muscle function and fluid balance
• Sodium: Can be moderate to high depending on salt and processed ingredients
  • Recommended to monitor this to avoid excessive intake

6. Other Benefits

• Lycopene: From cooked tomatoes, a powerful antioxidant that may support heart health and reduce inflammation
• Protein Quality: Animal protein in beef provides all essential amino acids necessary for growth

Nutritional Considerations for a 16-Year-Old

• Spaghetti Bolognese supplies a balanced combination of carbs, protein, and fats for energy and growth needs.
• Adding vegetables like bell peppers, carrots, and zucchini to the sauce increases fiber and micronutrients.
• Opting for lean meat or substituting with plant-based protein can reduce saturated fat intake.
• Whole grain pasta is a better choice for extra fiber and slower-release energy.
• Watching portion size and added salt can help maintain a healthy diet.

If you provide the exact recipe or portion size, I can refine this analysis further!