Diet and Nutrition

1. Diet and Nutrition

2. Diet • is the sum of food consumed by a person or other organism • Dietary habits are the habitual decisions an individual or culture makes when choosing what foods to eat. With the word diet, it is often implied the use of specific intake of nutrition for health or weight management reasons (with the two often being related).

3. Tip for Diet • Eat 4 to 6 smaller meals everyday • Make sure to have a regular exercise regimen • Cut down on carbonated drinks • Minimize dining out • Make sure to eat slowly • Replace a regular meal plate with a smaller one • Cut on carbohydrate intake • Cut the fat, increase the protein • Write it all down • Make a lifestyle change and set realistic goals

4. Weekly Diet Plan

5. Monday • BreakfastUntoasted muesli (½ cup) with skimmed milk; one cup mixed berries and low-fat yoghurt. Cup of tea with milk. LunchLarge salad sandwich on wholegrain bread with salmon, avocado, beetroot, tomato, grated carrot, cucumber, sprouts, onion. One nectarine. SnackSkim milk coffee; one wheat biscuit. Dinner½ cup canned lentils with one medium sized grilled lamb steak and two slices of grilled eggplant served with tomato pasta. Baked apple stuffed with two chopped dates, one tbsp tahini and one tsp honey, served with two tbsp low-fat natural yogurt. Total water: two litres

6. Tuesday • BreakfastTwo poached eggs with one slice toasted grain bread and one grilled tomato. Cup of tea with skimmed milk. LunchSmall can 4-bean mix with 100g lemon and cracked pepper tuna, rocket salad and lemon juice. Two small pears. SnackOne apple DinnerOne cup homemade coleslaw made with shredded cabbage, Spanish onion and carrot, dressed with one tbsp olive oil, one tsp lemon juice and ½ tsp mustard powder, served with one small grilled chicken breast fillet. Two small plums and one small tub low fat natural yogurt. Total water: two liters

7. Wednesday • BreakfastTwo slices wholegrain toast with one tsp honey and two tsp tahini; two small plums. Cup of tea with skimmed milk. LunchOne cup whole meal pasta with two tbsp pesto sauce and one cup green salad with vinaigrette dressing. SnackSkim milk coffee; one row dark chocolate. DinnerMedium-sized fillet steak with one cup cooked English spinach and salsa made from one small onion, five medium sized olives, one large tomato and lime juice. Total water: two liters

8. Thursday • BreakfastMixed berry smoothie made with 200ml skimmed milk and ¼ cup low fat yogurt and one tsp honey. LunchThree small falafel patties on one small whole meal pita bread with ½ cup tabouleh salad and two tbsp hummus. SnackHerbal tea; four apricot halves. DinnerStir fry chicken made with 120g chicken breast, carrots, snow peas, capsicum, 10 roast almonds, one tbsp sesame oil, one tbsp low sodium soy sauce and ½ lemon juiced. Total water: two liters

9. Friday • BreakfastTwo slices of toasted rye bread with four slices avocado, smoked salmon, rocket and six cherry tomatoes. Cup of tea with skim milk. Lunch10 small pieces sushi. Two plums. SnackSkim milk coffee. DinnerGrilled octopus salad with baby English spinach, five olives, sliced cucumber, tomatoes and onion with lemon vinaigrette. One cup mixed paw and blueberries with three tbsp skim yoghurt, one tsp pumpkin seeds and one tsp sunflower seeds. Total water: two liters

10. Saturday • BreakfastSmall can baked beans on two slices wholegrain toast. Cup of tea with skim milk. LunchSmoked trout salad with ½ cup smoked trout, ½ cup bulgur, three slices avocado, five cherry tomatoes and horseradish cream made from two tbsp low-fat plain yoghurt and one tsp horseradish cream. SnackSkim milk coffee; 10 grapes. DinnerSmall piece homemade lasagna (approx 7x10cm) served with a mixed green salad. 1 apple Total water: two liters

11. Sunday • BreakfastUntoasted muesli (½ cup) with skimmed milk and 10 strawberries. Cup of tea with skim milk. LunchThree medium slices roast turkey with steamed green beans, medium corn cob, three small boiled potatoes and small serve of gravy and one tbsp cranberry sauce. SnackSkim milk latte; one small piece un-iced carrot cake. DinnerScrambled eggs made with two eggs, one medium grilled tomato. 1 medium nectarine Total water: two liters

12. Nutrition • nutrition requires the proper ingestion and, equally important, the absorption of vitamins, minerals, and food energy in the form of carbohydrates, proteins, and fats. Dietary habits and choices play a significant role in health and mortality, and can also define cultures and play a role in religion.

14. Dairy • A dairy is a building used for the harvesting of animal milk—mostly from cows or goats, but also from buffalo, sheep, horses or camels —for human consumption. A dairy is typically located on a dedicated dairy farm or section of a multi-purpose farm that is concerned with the harvesting of milk.

15. Grain • A grain is a unit of measurement of mass that is based upon the mass of a single seed of a cereal. In medieval times the average masses of wheat and barley grain were used to define units of mass, with the troy grain based on barley. The grain is the only unit of mass measure common to the three traditional English mass and weight systems (avoirdupois, Apothecaries , troy); the obsolete Tower grain was lighter than the troy grain.

16. Fat • Fats consist of a wide group of compounds that are generally soluble in organic solvents and generally insoluble in water. Chemically, fats are generally trimesters of glycerol and fatty acids. Fats may be either solid or liquid at room temperature, depending on their structure and composition.

17. Protein • Proteins are polymer chains made of amino acids linked together by peptide bonds. Amino acids can be divided into either essential amino acids or non-essential amino acids. Proteins and carbohydrates contain 4 kcal per gram as opposed to lipids which contain 9 kcal per gram. The essential amino acids, which must be obtained from food sources, are leucine, isoleucine, valine, lysine, threonine, tryptophan, methionine, phenylalanine and histidine. On the other hand, non-essential amino acids can be made by the body from other amino acids. The non-essential amino acids are arginine, alanine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine.

18. Fruits • The term has different meanings dependent on context. In non-technical usage, such as food preparation, fruit normally means the fleshy seed-associated structures of certain plants that are sweet and edible in the raw state, such as apples, oranges, grapes, strawberries, juniper berries and bananas. Seed-associated structures that do not fit these informal criteria are usually called by other names, such as vegetables, pods, nut, ears and cones

19. Water • Water is a chemical substance with the chemical formula H2O. Its molecule contains one oxygen and two hydrogen atoms connected by covalent bonds. Water is a liquid at ambient conditions, but it often co-exists on Earth with its solid state, ice, and gaseous state (water vapor or steam). Water also exists in a liquid crystal state near hydrophilic surfaces.Undernomenclature used to name chemical compounds, Dihydrogen monoxide is the scientific name for water, though it is almost never used

20. Calories Burn Exercise

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