I joined Stonebridge Collage Nutrition courses and I want to draw attention on a diet topic which was very helpful and informative. I want to share it with you. Especially these days I am always checking out healthy eating stuff for people who are controlling their meal and there are so many diet advices, but some of them do not work because we don’t adjust it our daily meal. In this reason, I prepare a food diary-low carb for three days and I am explaining about that, how we can prepare a health meal.
Using the information/data from a food diary for either yourself or a friend, evaluate the meals in the food diary for three days. Compile or adjust the meals to incorporate the basic principles of fat and sugar reduction and increased fibre. The first category where fat can be lowered totally eliminated is from meat and meat products.
The following basic rules will assist in compiling a diet: – Select lean cuts of meat and trim off the fat. A portion size is between 2-3 ozs or 60-70 gms. (Keep in mind that the elimination of meat in the diet will contribute to a quicker weight loss.
1- Select chicken or turkey meat, but remove the skin. A portion size is between 3-4ozs or 75-100grms.
2- Select fish of a portion size between 4-5ozs or 100-150gms, tinned fish such as tuna and sardines should preferably be packed in brine and not oil. Fish like herring or mackerel although fatty, are not too high in calories.
3- Grill meat or fish or microwave, steam or poach fish in water or skimmed milk. Don’t fry in fat as this increases the fat content of the meat or fish.
4- Select low fat mince, a portion size of between 2-3ozs or 50 70gms. ( fry the meat in its own fat or pour a little water on mince, bring slowly to boil, simmer gently and pour off the fatty water. Tasty meat sauce recipes for pasta and rice can be made in this way. Dishes containing mince can be bulked out by including grated carrots.)
5- Eliminate pies, pasties, sausages, pates and salamis. These products are very high in fat and should not be eaten if on a weight lowering diet. Fat can be reduced by not using butter or margarine. A low-fat can be utilized but limit it to 15gms which is about 2 teaspoons full. This amount can be divided between bread and a potato if used frugally . Make an open sandwich with cucumber, lettuce, tomato and bean sprouts, For closed sandwiches avoid using a spread olive oilon the one slice. This increases the taste and reduces the calories. When on a weight reduction diet use skimmed milk but do not overdo half a pint 300ml.) per day.
6- Don’t use cooking oils and fats in preparation of food. Eliminate biscuits, cakes, pastries from the diet, instead finish off a meal with fresh fruit. Fat Can Be Reduced or Eliminated From The Diet by The Following: – No cream allowed. Substitute with low-yogurts
7- Use cottage cheese or half-fat cheese. These are delicious over vegetables, mixed with rice salads and on whole-wheat bread. – Cut out all snack like crisps, nuts and other cocktail biscuits. Try to gradually cut down on the amount of sugar used. If sugar is gradually reduced then it is easier to tolerate unsweetened drinks and sweet food. Include the following principles: – Don’t add sugar to anything, be it tea, coffee, breakfast cereal. – Eliminate biscuits, cakes, sweets, chocolates, substitute with fresh fruit. ( The sugar in fresh fruit is wrapped up in the fibre, for instance, in an apple or orange.
8- Don’t drink frizzy canned drinks, Substitute with sparkling mineral water and lemon, unsweetened fruit drinks or low-calorie or no-calorie drinks.
9- If you need to sweeten food, use artificial sweeteners designed for reducing diets. – The daily intake of fibre be closely 18gms per day. Vegetarians will probably consume twice this amount. It is advisable to start the day with a fibre meal of musli or whole meal cereal with no added sugar. Whole meal bread supplies the bulk in the diet and from 2-4 slices per day is recommended. There is nothing wrong with other breads and that includes white bread, it is only that these breads contain less fibre.
10- The main meal include a helping of any of these: Potatoes of 8ozs or 225gms, either baked or boiled, brown rice or any other natural rice ( basmati rice), bulgur(cracked wheat) or couscous. Both rice and pasta serving are 3ozs or 75gms of dry weight.
11- It is necessary that peas, beans, lentils be eaten, preferably once a day, and include a portion of fibre-rich leafy vegetables such as the spinach and kales, cauliflowers, broccoli and celery. Salads and raw vegetables are excellent fibre-fillers and don’t contain calories as long as oil salad dressing are avoided. Same of the basic concepts that are essential to a permanent weight reduction and control or maintenance program have been covered. Weight-reduction diets should be about moderation-not starving to lose weight.
In conclusion, I used the basic principles which this course supported based on : Reducing fat in the diet, Reducing in the sugar and Increasing fibre in the diet.
– THREE DAYS DIET FOR EXAMPLE-
– BREAKFAST=Semi-skimmed milk(200ml)/ Fruit juice (150ml)/Tea and milk no sugar/ water/ Toast(Whole-wheal bread)1 slice /olive oil( 6-8 piece)/ cottage cheese(50grm)/ watercrasses-1/2 bunch.
-LUNCH=Egg and tomato, belly pepper-red, wrap-1portion/ Mixed salad/ water.
-DINNER=Grilled lean lamb cop-1portion (75-100grm.)/vegetable-1portion (baked)/ 1 slice bread ( whole wheal)/Water/ Glass wine(125ml)
-SNACK= Almond (handful)/1 apple. TREAT= Yogurt with fruit (low-fat) 1 portion/ 1 cup coffee with milk no sugar.
-BREAKFAST= Cottage Cheese(50g)/Toast 1slice./ Cereals with low fat-milk no sugar./ Herb tea-no sugar.
-LUNCH=Grilled Herring Fish-1portion (100grm.)/ Side dish salad with 1 teaspoon salad sauce (use for salad, lettuce, carrot, radish) 1portion/ 1slice bread ./Water.
-DINNER= Vegetable soap/ Grilled kofte- use lean mince- 1 portion (50-70grm) / Green salad/ 1slice bread./Water.
-SNACK= Grilled chestnut (4-5 pieces)for in the winter/ or fresh grapes 1 portion for in the Summer. TREAT= 1 Orange/ 1 Cup Ginger tea with lemon.
-BREAKFAST=Scrambled egg/ toast( whole 1 slice/Olive-50g/ Tea no sugar/Glass fruit juice/ water.
-LUNCH= Grilled chicken without skin- 1 portion (75-100grm.) /Quinoa salad with Red Bell pepper-1portion / 1 slice whole grain bread./Water.
-DINNER=Baby Spinach salad with 1 teaspoon salad dressing-1 portion/Grilled Mackerel fish-1portion (100grm.), 100ml. red vine./ Water.
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