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

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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.

 

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– NUTRITION AND FOOD COMBINATION-

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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.

 

 

 

 

 

 

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– HAPPY 4 YEARS BLOG ANNIVERSARY! –

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-HAPPY 4 YEARS BLOG ANNIVERSARY-

Hello everyone!

I juts wanted to start this post by saying  thank you very much from bottom of my heart for all of your kind words of encouragement, support for my blog. Exactly four year ego, I was hitting the button “Publish’ for the first time and My only desire was to talk and share about my recipe, painting,stories, restaurant review and keep in touch with my friends, family. Lucky for me, many other gorgeous people decided to join me in this fantastic adventure, and helped me, I was excited to create and share to connect the whole world. I feel a deep responsibility to make the most of my time here and serve you the best I can.

Thank you for supporting me be a part of this blog journey.

CAKE WITH DRIED FRUITS AND CHOCOLATE CHIPS

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Bake time= 50-60 minutes

Level= Easy

Serve= 12

Hi everyone!

There  is so many good reason to bake a Cake with dried fruits as afternoon tea,birthday parties, dinner parties or for treat. This Cake recipe is very easy and very delicious.You haven’t need a storage for it, because of it will be eaten in short time. I hope you enjoy!

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FRESH GREEN BEAN WITH EGG

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Cook time= 25-30 minutes

Level= Easy

Serve= 4

This Fresh green beans recipe will show you how easy it is to combine with egg. Fresh green beans are better for simple weekday dinner in these summer days. It is a healthy, fast, easy dish for lunch or dinner or it can be a flavorful side dish.If you want more option for your beans, try this recipe, they are an excellent side dish with savory taste and everyone will have ask you for second plate.

Green bean is a good source of protein, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, thiamin, riboflavin, calcium, Iron, Magnesium, Potassium and Copper.

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CHOCOLATE CHIP COOKIES

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Bake time= 10-14 minutes

Level= Easy

Serve= 18

This cookie recipe is very tasty and easy. This chocolate chips cookies melt in mouth and they are crumbly and these are absolutely super with a glass of milk or coffee or for sweet snack.

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QUINOA SALAD WITH GREEN LENTIL

 

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Cook time= 10 minutes

Level= Easy

Serve=6

I first discovered Quinoa a few  year ago and I didn’t really like  quinoa plain because it lacks a lot of flavor on its own but I combined a few fresh chopped pepper, garlic, boiled green lentil, pomegranate sauce and now Quinoa is my favorite food.This recipe is low in fat and delicious. Quinoa has been popular with the healthy eating set for last years. Quinoa has a nice crunch and it‘s a good alternative to rice and bulgur. It can be so delicious with tasty sauce.

It is high in protein and gluten-free. It’s a good source of iron, plant protein, potassium, magnesium.

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