-THE MEALS IN THE FOOD DIARY FOR THREE DAYS/ DIET EXAMPLE-

IMG_E1097

Hi everyone!

I was joined Stonebridge Collage Nutrition courses before and I found the topic was very helpful and informative and I want to share the information with you. Especially these days I am always checking out healthy eating stuff for people who are controlling their meal and therefore, 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-

-1. DAY-

– 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.

-2. DAY-

-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.

-3. DAY-

-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.

 

IMG_E1107

Thanks for stopping by!

 

 

 

 

 

 

 

 

 

 

 

 

 

Advertisements

-THE IMPORTANCE OF CALCIUM, PHOSPHORUS,AND SODIUM TO THE BODY-

IMG_E1084

THE IMPORTANCE OF CALCIUM AND PHOSPHORUS TO THE BODY.

-Phosphorus is an essential mineral primarily used for growth and repair of body cells and tissues. Phosphorus is involved in the release of energy from fat, protein, and carbohydrates during metabolism, and in the formation of DNA and many enzymes.

-Normally the body produces acid and alkalis and this balance is critical. Phosphorus plays a major role in keeping this balance. Therefore, they together with calcium and phosphorus, provides structure and strength. Calcium and phosphorus are used for building bones and teeth, giving rigidity to the structures. Bone is continually being rebuilt with new bone being formed. Calcium circulates in the blood and appears in other body tissues where it helps blood to clot, muscles to contract (including the heart muscle) and nerves to transmit impulses. Calcium salts provide rigidity to the skeleton.

-Adults use average about 30% absorbtion of calcium, but during growth and pregnancy the additional calcium is needed but, about 60% Calcium is absorbed. Postmenopausal women, who are at high risk of developing osteoporosis, tend to absorb the least calcium.

-Without milk or milk products in a diet, it is difficult to get enough calcium. Other sources of calcium include salmon, sardines and several greens such as broccoli, turnip greens, spinach, beet greens, parsley.

– THE IMPORTANCE OF SODIUM TO THE BODY.-

-Sodium is a mineral that your body must have in order to function properly. Sodium works in concert with potassium to maintain normal water balance in the body. Sodium is needed for muscles to contract and nerve impulses to be transmitted.

-Closely related to sodium’s role in the maintenance of normal fluid levels is the part it plays in controlling your body’s blood volume and thus blood and thus blood pressure.

-Sodium also helps transport other minerals and substances into, and out of cells. Also the flow of sodium and potassium inside and outside cells creates and electrical gradient. This electrical activity is important for performing work and communication, especially for nerve and muscle tissue. For example, nerves use the flow of electrolytes to send signals, the beating of the heart is coordinated by the flow of electrolytes and muscles use it to signal for contraction. Table salt (sodium chloride) is the major source of sodium in diet. One teaspoon of salt contains 2 grams of sodium. In addition, baking powder and baking soda include sodium.

-ARE MINERALS TOXIC AT HIGH DOSES?-

-Like vitamins, minerals can also be toxic at high doses. An increase in sodium concentration in the bloodstream can be toxic. Increases plasma sodium, which is called hypernatremia, causes the cells in various body tissues. Potassium is potentially quite toxic, however, potassium poisoning is usually prevented because of the vomiting reflex.

-The consumption of food result in mild increases in the concentration of potassium in the bloodstream, but these levels of potassium do not become toxic because of the uptake of potassium by various cells of the body as well as by the action of the kidneys transferring the potassium ions from the blood to the urine. Calcium and phosphate ; Calcium toxicity is rare, but overconsumption of calcium supplements may lead to deposit of calcium phosphate in the soft tissues of the body. Phosphate toxicity can result from the overuse of laxatives or enemas that contain phosphate. Iron toxicity is not unusual in small children , meaning that a child who accidentally eats more iron tablets may die as a result of iron poisoning.

-Unfortunately children eat large amounts of these iron pills because they look like candy. Zink toxicity is rare but it is more likely to occur in adults than children. Copper toxicity in humans is usually the result of disease. Manganese toxicity is most likely adults, it occurs most commonly in miner workers. The symptoms include a mental disorder, hallucinations, and difficulty in walking.

 

 

Thank you very much for stopping by!

 

 

 

 

 

 

 

-WHAT IS DIET-

IMG_E0899

Hi everyone!

Some people try to do kind of diet time to time, and it feels like they are doing everything right, but still they are not seeing a good result. Before beginning diet, we should ask that question, What is Diet? If we learn the question’s answer, we make progress about losing weight. Here are some informations from my Nutrition lesson summary. Enjoy it!

-WHAT IS DIET?

Diet can refer to the food and drink a person consumes daily and the mental and physical circumtances connected to eat. This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight. There is a difference between men and women with regards to where fat accumulates in the body.

We need a balanced diet which is important our body, because your organs and tissues need proper nutrition to work effectively. If we have poor nutrition, our body are more prone to disease, infection, fatigue and poor performance. Children with a poor diet run the risk of growth and develop mental problems and poor academic performance.

In addition rising level of obesity and diabetes in the world are prime examples of the effects of poor diet and a lack of exercise. Diet is often referred to as some dietary regimen for losing weight. A good diet is a nutritional lifestyle that promotes good healthy. A good diet must include several food groups because one single group cannot provide everything a human needs for good health. In fact you should not feel that you are on a diet at all.

-THE ROLE GLYCOGEN PLAYS IN WEIGHT LOSS THAT IS TOO RAPID-

The liver then converts the glycogen into glucose for use as blood glucose, in the early stages of a crash diet, the glycogen is taken from reserves of fat. The same process that breaks down fat also breaks down glycogen stored in the muscles and liver of the body. Each molecule of glycogen is linked to four times its weight in water so weight loss is no longer just fat, it is muscle tissue and water.

-DAILY FOR ABOUT 1500 CALORIES ; For example, When you eat carbohydrate, only a certain amount can be used or circulated in the bloodstream at any one time. What can’t be used immediately needs to be stored. The carbohydrate is broken down and converted to a substance called glycogen, ready to be stored in liver or the muscle cells to be used at a later date. A healthy adult store glycogen in the liver and in the muscle cells. If your glycogen levels drop, you can lose weight.

-WHY CRASH DIETS, SKIMPY MEALS AND SKIPPING MEALS DO NOT CONTRIBUTE TO PERMANENT WEIGHT CONTROL. –

Crash dieting, skimpy meals and skipping meals may work in the short term but not in the long term run. The reason that these people have mostly lost is fluid and muscle tissue, not fat, unfortunately, the fluid is not just excess water, it contains much of the ‘instant energy’ that the body requires. The body does not understand the concept of dieting. This why; even though they are eating very little, people on crash diets find that their bodies do not easily shed the excess weight. Even more concerning is the fact that the lowering of the metabolism can continue beyond the dieting period. This result in the familiar yo-yo effect, where a dieter loses some weight, only to rebound to a higher weight then when they started.

-DOES CRASH DIETING INCREASE THE SODIUM LEVELS IN BODY?

If you crash dieting, Low carbohydrate levels also lead to depletion of your body’s sodium level, so the body sheds water to balance out the sodium loss. Sodium deficiency is particularly dangerous. These electrolytes are used by your body to ensure nerve and muscle function.

 

IMG_E0912

Thank you for stopping by!

 

 

 

 

 

 

 

– NUTRITION AND FOOD COMBINATION-

IMG_E0819.JPG

Hello everyone, Today I would like to share my Nutrition lecture notes with you again and Today’s topic is nutrition and food combination. The latest research shows that some food combinations are more nutritious when eaten together. If you wonder about the food combination like me, it is here. I hope, you enjoy!

-WHAT IS NUTRITION AND HOW SHOULD WE MAKE FOOD COMBINATION-

Nutrition is the intake of food, considered in relation to the body’s dietary needs , in other words, nutrition the sum total of body processes which interact to supply our nutritive needs.

  • -List Seven Incompatible Combinations and Examples of Each From Everyday Conventional Meals. Also, How These Meals Could Be Adjusted or Suggest Alternatives.-

-Studies indicate that correctly combining foods is critical, not only for providing your body with essential nutrients, but for eliminating heartburn, bloating, uncomfortable gas and acid reflux. Food is processed in the mouth, stomach and small intestine “using two types of digestion” mechanical (chewing) and chemical. The two types of chemical digestion are markedly different. Acid digestion is required for proteins and alkaline digestion is needed for carbohydrates. It is not client who are on weight reduced and control diets that can from food combining principles. The digestive system works fundamentally the same for all of us. The human digestive system is capable of readjusting itself to the digestion of individual natural foods, with appropriate timing of various enzymes and digestive juices. If however, two or more foods are randomly combined, the digestive limitations are exceeded and digestion is impaired.

-For examples, Some incompatible combinations: Don’t eat protein and starch food in the same meal and don’t eat fruit with other food, don’t eat melons with other food or fruits.

However,These meals do together to form good combination- protein and leaf greens, starch and vegetables, oil and fats with leaf greens and oil/fats with sub-acid fruit. A basic guideline is that proteins, fats and starches do not combine well with each other, but individually, they all combine well with vegetables.

For instance, a meal of fish and vegetables makes a good combination. Do not included combine with potatoes, pumpkin or corn as these are starches and cannot be as vegetables. Acid fruit can be eaten with nuts, seeds or cheese. Some combination are less compatible with the human digestive system and if these combinations are eaten, they are often followed by symptoms of indigestions.

-The following incompatible combinations need attentions.-

1- Fat/ Protein Combination: Fat inhibits the flow of gastric juice interfering with protein digestion. Additional fat intake makes digestion difficult. Avoid combining butter, oils, avocado and cream with protein, for example the rich creamy sauces which are served with fish and meat dishes, inhibit digestion. PROTEIN FOODS: Meat, eggs, fish, nuts(most), fermented seed sauce, soybeans(cooked or sprouted) Seed-sunflower, sesame, pumpkin.

2- Sugar/ Protein Combination: Sugars restrain the secretion of gastric juice, interfering with protein digestion. This restricts the stomach’s ability to digest protein, which produces more gastric juices that the sugar then combines with. The sugar, delayed from passing through to the small intestine, ferments.

3- Sugar/ Starch combination: When starch is combined with sugar, the starch is disguised. Saliva amylase, necessary for starch digestion is thus not in the saliva and the digestion of the starch is inhibited. The sugars will once again, ferment in the stomach. Pastries and mixing cereals and bread with sweet fruits are an examples of this combination which should be avoided. STARCY FOODS: Grains (cooked or sprouted), mature beans and peas, peanuts, potatoes, butternut, chickpeas (cooked or sprouted), acorn or hubbard squash. SWEET FRUIT FOOD: Banana, date, dried fruit, raisin.

4-Protein / Starch Combination: If we mixed together, an acid food such as protein, and starch, an alkaline food, don’t digest. This combination is one of the most commonly eaten combinations. Bear in mind that salivary amylase is destroyed in the stomach in the presence of the highly acidic medium. The time required for protein and starch digestion also varies. Therefore, there is going to be a discrepancy with resultant indigestion.

5- Protein/ Protein Combination: Protein is the most difficult food for the body to digest. Different proteins require different digestive times and enzymes, for instance, dried beans require six hours to digest in comparison to normal four hours required for meats. When one protein is combined with another, digestion becomes difficult.

6- Acid / Protein Combination: The enzyme, pepsin, necessary for protein digestion will only be active in the presence of a particular acid, hydrochloric acid. When fruit is eaten with protein, the fruit will be retained in the stomach until completion of the protein digestion, resulting in fermentation of the fruit. ACID FRUIT FOODS: Grapefruit, lemon, lime, orange, strawberry, pineapple, pomegranate, plums, mandarin, Satsuma, tangerine.

7- Acid / Starch Combination: Acid destroy the starch-splitting enzyme , salivary amylase, and this includes the acids contained in fruit and in the various vinegars. When this combination is eaten, the fruits are retained for a longer period in the stomach and results in fermentation. A reference to milk; Milk is a perfect food provided by nature for the feeding of young animals. The enzyme rennin is present only in the gastric of infants. The secretion of rennin diminishes when the child has a set of teeth. Milk as a food item, due to its protein and fat content combines poorly will all foods. When entering the stomach, milk curdles and prevents the digestion of other food due to the insulating effect of the curds. It is best to consume milk on own and inadvisable to use it at all. If fruit is eaten with other food, the fruit is retained in the stomach until the other food is digested and the fruit sugars start to ferment. Melons compromise a class of fruit on their own and decompose faster than other fruit. Melons should be eaten on their own. The avocado is an unusual fruit in that it provides an excellent source of fat. It combines best with non-starchy vegetables and makes a fair combination with acid fruits. The avocado also makes a fair combination with starches because of its low protein content. The avocado should not be combined with proteins.

In addition, The tomato, generally thought to be a vegetable is an acid fruit. If it is consumed immediately on being picked, the most recent research indicates that is alkaline. Due to its low sugar content, it can be combined with non-starchy vegetables, but should not be combined with starches or proteins, well there goes the tomato sandwich and the tomato salad and chop! If fruit and vegetable juices are enjoyed, these juices should be taken on their own or about twenty minutes before a meal. There is certain guidelines to food combining were given and in the following section and we will another look the classification of foods.

-CLASSIFICATION OF FOODS-

-PROTEINS: Nuts and seeds, Bean sprouts, Soya beans, Sunflower sprouts, Eggs, Cheese, Lentils, Peanuts, Dried beans,Dried peas,Meat and meat products.

-STARCHES: Potatoes, Carrots, Fresh lima beans, Artichokes, Pumpkin, Corn and maize, Cereals and grains, Beets, and Parsnips, Chestnut, Squash.

FATS: Avocado,Butter, Margarine, Vegetable, Oils, Lard, Cream

-ACID FRUITS: Oranges, Strawberries, Pomegranates, Grapefruit, Plums, Lemon and Limes, Plums, Pineapples,Kiwi.

-SUB-ACID FRUITS: Mango, Peaches, Apricots, Apples, Berries, Nectarines, Pears, Papaya, Cherries.

-SWEET FRUITS: Bananas, Fresh figs, Persimmon, Grape varieties, Dried fruit, Dates.

-LOW AND NON-STARCHES VEGETABLES: Celery ,Spinach, Green beans, Cauliflower, Eggplant, Kale, Sweet peppers, Lettuce, Eggplant, Cucumber, Alfalfa sprouts, Onion, Fresh sweet corns ,Garlic, Fresh sweet peas, Turnip, Cabbage, Asparagus.

 

 

 

 

 

 

Thank you for stopping by.

 

 

 

 

 

 

 

FRESH TOMATO SALSA

 

 

DSC07248

This salsa recipe is really tasty, fresh, healthy, and made one step. There is no fat or sugar in it and the salsa has the advantage of being a tomato salad.You just need chopped up tomatoes, chiles, fresh green pepper,onions, some lemon juice,parsley and some seasoning. It is very easy to make. Enjoy it!

Continue Reading