CREATE MENU I. C. T.
I. C. T.
Interest. Creativity. Thinking. Talent exists when strong genetics and a desire to practice come together to create superior ability for a specific activity.
MARIA ลขUCA Secondary School no. 10, Rm. Valcea
CREATE YOUR MENU FOR AN DAY! (BREAKFAST, LUNCH AND DINNER)
CREATING A MEAL PLAN Learn what foods to eat at each meal and snack To keep things simple, I like to break down each meal or snack into simple units – protein, fruit, vegetables, leafy greens, starch/grain, protein snacks, and ‗taste enhancers‘. Each plan has its own basic structure based on these simple units. That way, it‘s easy to remember what you should eat at each meal. Here are the basic structures for the different calorie levels:
ESSENTIAL MINERALS REQUIRED FOR HUMAN BODY TO SURVIVE
Various minerals that are required in human body are: Calcium, Carbon, Chromium, Cobalt, Copper, Fluorine, Iodine,Iron, Magnesium, Manganese, Molybdenum, Selenium, Silicon, Sodium, Phosphorus, Potassium, Zinc.
SODIUM
Sodium, also referred to as Common Salt, is considered to be one of the most essential minerals required for human body.
S O D I U M
Our regular diet must include around 1500mg to 2500mg of sodium. Sodium is a systemic electrolyte.
Sodium rich foods: Salt is a great source of sodium. Other sources which contain sodium are carrots, radish, beetroot, milk, eggs, pickles or refined foods, cereals, bread etc. While performing any kind of activity like sports or exercises we lose a lot of water through sweat and dehydrate our body as we lose sodium. Hence it is always recommended to drink plenty of water.
CALCIUM CALCIUM Everyday our body requires 800mg – 1300mg of calcium
Out of this, approximately 99% of calcium in our body is stored in our teeth and bones.
Calcium rich foods: In order to consume a proper amount of calcium, we must include foods which are calcium rich to our regular diet. Everyone knows that milk and other milk products are a good source of calcium. Sources like green leafy vegetables, nuts like almonds, seeds, beetroot, soya, green peas etc., will help in improving the calcium levels in our body.
IRON
• Everyday our body requires around 10 mg to 18mg of iron. • 70% of iron is stored in hemoglobin and 26% of it is stored in liver, spleen and bones.
IRON
IRON
Iron rich foods: Iron is present in various foods like grains, eggs, dry fruits, beans, red meat, green leafy vegetables, cumin, asparagus, olives, tomatoes, fish, shrimp etc. Athletes must consume adequate amount of iron-rich foods.
MANGANESE Manganese is one of the most important trace mineral which helps to improve our metabolism.
MANGANESE
Human body requires around 2500mg of manganese.
Manganese rich foods: Brown rice, beans, pineapple, raspberries, strawberries, cinnamon, squash, turmeric, spinach etc. are foods which contain rich and high concentration of manganese. Hence, it is always recommended to add up these minerals in to your regular diet along with the other vitamin. This keeps you fit and healthy for much longer period.
PHOSPHORUS
PHOSPHORUS
PHOSPHORUS
• Phosphorus is one of the essential minerals required for human body to be fit & healthy body. Every day we must consume about 800mg of phosphorous, as it is a mineral which performs various body functions.
Phosphorus rich foods: The food which we consume regularly produces enzymes. These enzymes are converted into energy, with the help of phosphorous. It also plays a vital role in the process of metabolism and makes up about 1% of total body weight. Phosphorous is present in both animal and plant foods like milk (and its products), seeds, fish, eggs, leafy vegetables, oats, dry fruits, bread, fresh fruits, carrots, soya etc.
POTASSIUM
POTASSIUM
POTASSIUM
• Everyday around 2500 mg to 4700mg of potassium must be included in our regular diet.
• Potassium can be absorbed easily and it is one of the most soluble mineral and is easily lost in cooking and processed or canned foods.
POTASSIUM
Potassium rich foods: This essential and significant mineral is found in various foods. Foods with high concentration of potassium and less in sodium will help to prevent hypertension. In general, potassium is present in foods like vegetables, fruits, legumes, papayas, potatoes, spinach, dry beans, cabbage, turmeric etc. Garlic and radish are also good sources of potassium.
MAGNESIUM
MAGNESIUM
Our body requires about 350 mg to 420 mg of magnesium per day. 50% of magnesium is stored in our bones whereas the remaining 50% is stored in the cells of our body. Magnesium helps to activate the enzymes in our body and also regulates the electrolyte balance.
Magnesium rich foods: Magnesium is found abundant in foods like sea vegetables, soya beans, milk, leafy vegetables, dry fruits, meat, ginger, cloves etc. Performing over exercise will destroy the magnesium levels in our body.
HE MAIN FUNCTIONS OF WATER IN THE BODY Human body is made up largely of water. It serves vital functions: 1. Cell life Water is essential for cells to function properly: it enters into the composition of the cells. 2. Chemical and metabolic reactions By enabling hydrolysis reactions, water participates in the biochemical breakdown of what we eat (proteins, lipids and carbohydrates). This is one of many reactions in which water is involved. 3. Transport of nutrients and removal of waste Water as a main constituant of blood contributes to the transport of nutrients to the cells. In deed the nutrients are transported by the blood. Water, as a carrier, also helps removing waste products through urines. 4. Body temperature regulation Water has a large heat capacity which helps limit changes in body temperature in a warm or a cold environment. Water enables the body to release heat when ambient temperature is higher than body temperature (2): we begin to sweat, and the evaporation of water from the skin surface cools the body very efficiently.
WATER
HOW DO YOU KNOW HOW MANY CALORIES YOU NEED Energy your body needs according to your gender, height, weight, and activity level. Average : 1,800-2,000 Teen Boys: 2,200-3,000 Teen Girls: 2,200-2,800 Adult Men: 2,800 Adult Women: 2,200 Here's how many calories are in 1 gram of each: carbohydrate — 4 calories protein — 4 calories fat — 9 calories You can find out how many calories are in a food by looking at the nutrition facts label.
Everyone needs to eat a healthy, balanced diet to grow, to fight off infections, to do well in school and at play, and to just feel good. Eating a variety of healthy foods, including fruits and vegetables, is the best way to go. It puts high-quality fuel in your tank so you are ready to go.
CONTROL NUTRITION MY PLATE CHECKLIST CALCULATOR https://www.choosemyplate.gov/MyPlate-Daily-Checklist-input
PYRAMID NUTRIลขION EDUCATION Food literacy education is the key to reversing the obesity epidemic and to healing a broken food system.
Knowledge = Power
Learn how to navigate safely in a challenging food environment!
FOOD PLATE
PORTION AND BALANCE Create meals with all food groups! – Oils/Fats not included on plate: considered a component of foods instead of its own category. – Give you an image to visualize: Fruits and veggies make up ½ of the plate.
FRUITS!
SERVING:
2 Cups Nutrients: Fiber, Vitamins, Water Focus on Fruits!
VEGETABLES
Vitamins, Minerals, Fiber, Water
Eat your Greens
SERVING:
Vary veggies!
2 1/2 cups Nutrients:
Your
GRAINS SERVING: Make half your grains whole grains!
Vitamins
6 oz. Nutrients:FIBER,
PROTEINS GROUP!
5 ½ oz. Nutrients
SERVING:
Amino acidsMuscle growth and repair Keep it Lean!
NUTRIENT BASICS
Quiz. 1. I serve many functions in the body. I help carry nutrients to the body‘s cells and I also help regulate body temperature. I am____________. 2. I can be converted into energy. I am also used to build, maintain and repair body tissues. I am_________.
3. I have a bad reputation in many people‘s minds but I do serve many functions in the body. For example, I am the most concentrated source of energy and I also am needed for growth and healthy skin. I am______________. 4. I am the body‘s main source of energy and I come in two forms, simple and complex. I am_______________. 5. I do not provide energy (calories) but I do help regulate many of the chemical processes in the body. You need 13 different forms of me everyday. I am_____________. 6. I am depended on for nearly every process necessary for life. The body requires 16 types of me everyday from calcium to iron. I am _________. Fill in the blank with the appropriate nutrient.
DAY MENU GROUP Names Class Situation______________________________________
Monday: Breakfast Eggs, Bacon Toast OJ; Dinner Spaghetti, w/ meat sauce, salad, bread milk
Tuesday: Breakfast Rice Crispies w/ milk, apple sauce ; Dinner Pizza, Salad
Wednesday: Breakfast Bagel w/ cream cheese, OJ
Friday: Breakfast Lunch Ham Sandwich, Saturday: Breakfast Banana, (2)Toast w/ Peanut Butter Potato Chip Apple, Soda Lunch Hot dogs, Carrots, Apple sauce, Lunch Dinner Snacks Cookies Grapes Carrots Snacks Apple, Ice Cream Snacks Drinks Milk, Water Drinks Apple Juice Milk, Water Drinks
CREATE MENUS - PLAN 1200 Calorie Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Taste Enhancer Snack: 1 Protein Snack + 1 Fruit or Vegetable Dinner: 1 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens + 1 Taste Enhancer Snack: 1 Fruit
1500 Calorie Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired) Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch + 1 Taste Enhancer + 1 Fruit Snack: 1 Protein Snack + 1 Vegetable Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer Snack: 1 Fruit
2200 Calorie Breakfast: 2 Protein +1 Fruit (+ vegetables if desired) + 1 Starch/Grain Snack: 1 Protein Snack Lunch: 2 Protein + 2 Vegetable + Leafy Greens +1 Starch/Grain + 1 Taste Enhancer + 1 Fruit Snack: 1 Protein Snack + 1 Fruit or Vegetable Dinner: 2 Protein + 2 Starch/Grain + 2 Vegetable + Leafy Greens + 2 Taste Enhancer Snack: 1 Fruit
1 protein unit is: 1 cup (250g) plain or vanilla nonfat yogurt or nonfat cottage cheese 3 ounces (85g) cooked poultry or lean meat 4 ounces (100g) cooked fish or shellfish 2 scoops Herbalife Formula 1 + 1 cup (250 ml) nonfat or lowfat milk* 1 whole egg + 4 egg whites OR 7 egg whites 5 ounces (125g) tofu
1 starch/grain unit is: ½ cup (150g) cooked grain (rice, pasta, quinoa, etc), beans, lentils, corn kernels or peas 1 slice whole grain bread ½ large potato, white or sweet 1 cup (250g) cooked rolled oats 2 corn tortillas
1 fruit unit is: 1 cup (80g) of cut fruit or berries 1 average piece of fruit (apple, orange, banana, etc) 1 small handful of dried fruit ½ cup (125 ml) 100% fruit juice.
1 vegetable unit is: 1 cup (80g) any vegetable Leafy greens – any amount. 1 protein snack is: 1 Herbalife Protein Snack Bar Deluxe 1 ounce (30g) roasted soy nuts 1 cup (250 ml) nonfat or lowfat milk 4 tablespoons (60g) hummus ½ cup (125g) nonfat cottage cheese or flavored yogurt 1 ounce (30g) lowfat mozzarella cheese ½ cup (85 g) edamame soybeans
1 taste enhancer is: 2 teaspoons (10 ml) olive, canola, sunflower or safflower oil 2 Tablespoons (30g) reducedcalorie salad dressing small handful of nuts ½ ounce (15g) grated Parmesan cheese 1 Tablespoon (20g) jam, jelly, honey, syrup, sugar 2 Tablespoons (30g) light cream for coffee.
MENU Whether you just want more energy at home and at work, or you need better athletic performance, a healthy diet is the basis for better overall health and wellness
Variety
One of the advantages you will have client is variety
Preperation
Our products are All Natural, Free Range
Kitchen
All our meals are made fresh, never frozen and menu changes weekly!
Each meal is labelled appropriately, so you can easily see the nutritious facts, that hopefully speak for themselves.
WEEK ONE Monday Breakfast: Scrambled eggs on rye toast with watercress,tomato and avocado Lunch: Ginger glazed wild salmon,sugar snap peas &carrots,sweetcorn rice Dinner: Lamb Koftas,grilled vegetables,yogurt tzatziki,flat bread
Tuesday Breakfast: Fresh fruits,quinoa,seeds and blossom honey Lunch: Smoked Haddock salad, walnuts ,currants,peppers and baby spinach Dinner: Thai Chicken and vegetables stir fry with rice noodles
Wednesday Breakfast: House Blend Granola ,Greek yoghurt,dark chocolate chips(72%),berries Lunch: Bulgar wheat and sweet potato burger,Salad and chilli tomato relish Dinner: Meatballs,Arabbiata sauce and gluten free pasta
Thursday Breakfast: Pepper and kale egg muffins,salad and chipotle dressing Lunch: Grilled chicken,Sweet potato and tomato salad,pumpkin seeds,salsa verte Dinner: milk poached cod fillet,broccoli cous cous,red pepper coulis sauce
Friday Breakfast: Buck wheat protein pancake,pineapple ,pear and chia seeds Lunch: Grilled Vegetables Whole meal wrap,salad and dipping sauce Dinner: Healthy way done Chicken Korma ,Wild rice,house mint sauce
WEEK TWO Monday Breakfast: egg whites omelette with spinach,grilled peppers salad. Lunch: Chicken ,chorizo Risotto,peas,sweetcorn and kale Dinner: Roasted vegetables Salad with Cranberries,seeds and halloumi cheese
Tuesday Breakfast: Roasted Butternut, Bulgur wheat ,yogurt and poached turkey Lunch: Poached Salmon, Puy lentils and wild mushrooms goulash,dill dressing sauce. Dinner: Sweet potato and chick peas coconut Curry ,wild rice and spinach
Wednesday Breakfast: Pumpernickel,avocado,chili flakes,asparagus and poached eggs Lunch: Grilled vegetables and chicken whole meal wrap,salad and house dressing Dinner: White fish Pulpetti,yogurt sauce and Gluten free pasta.
Thursday Breakfast: porridge oats cakes,smoked salmon,creme fraiche and rucola salad Lunch: Our way Caesar salad with king prawns ,yogurt dressing Dinner: Vegetables in Vindaloo (not spicy) sauce with curried sweet potatoes
Friday Breakfast: Burrito with scrambled eggs,rice, ham ,Salad and tomatoes Lunch: Turkey, Pearl barley and vegetables stew Dinner: Fruity cous cous,Broccoli,lean meat beef burger and house relish
10 tips
KID-FRIENDLY VEGGIES AND FRUITS
Nutrition Education series
1. Smoothie creations Blend fat-free or low-fat yogurt or milk with fruit pieces and crushed ice. Use fresh, frozen, canned, and even overripe fruits. Try bananas, berries, peaches, and/or pineapple. If you freeze the fruit first, you can even skip the ice!
2. Delicious dippers Kids love to dip their foods. Whip up a quick dip for veggies with yogurt and seasonings such as herbs or garlic. Serve with raw vegetables like broccoli, carrots, or cauliflower. Fruit chunks go great with a yogurt and cinnamon or vanilla dip.
3. Caterpillar kabobs Assemble chunks of melon, apple, orange, and pear on skewers for a fruity kabob. For a raw veggie version, use vegetables like zucchini, cucumber, squash, sweet peppers, or tomatoes.
4. Personalized pizzas Set up a pizza-making station in the kitchen. Use whole-wheat English muffins, bagels, or pita bread as the crust. Have tomato sauce, low-fat cheese, and cut-up vegetables or fruits for toppings. Let kids choose their own favorites. Then pop the pizzas into the oven to warm.
5. Fruity peanut butterfly Start with carrot sticks or celery for the body. Attach wings made of thinly sliced apples with peanut butter and decorate with halved grapes or dried fruit.
10 tips for making healthy Foods more fun for children Encourage children to eat vegetables and fruits by making it fun. Provide healthy ingredients and let kids help with preparation, based on their age and skills. Kids may try foods they avoided in the past if they helped make them.
6. Frosty fruits Frozen treats are bound to be popular in the warm months. Just put fresh fruits such as melon chunks in the freezer (rinse first). Make ―popsicles‖ by inserting sticks into peeled bananas and freezing
7. Bugs on a log Use celery, cucumber, or carrot sticks as the log and add peanut butter. Top with dried fruit such as raisins, cranberries, or cherries, depending on what bugs you want!
8. Homemade trail mix Skip the pre-made trail mix and make your own. Use your favorite nuts and dried fruits, such as unsalted peanuts, cashews, walnuts, or sunflower seeds mixed with dried apples, pineapple, cherries, apricots, or raisins. Add whole-grain cereals to the mix, too.
9. Potato person Decorate half a baked potato. Use sliced cherry tomatoes, peas, and low-fat cheese on the potato to make a funny face.
10. Put kids in charge Ask your child to name new veggie or fruit creations. Let them arrange raw veggies or fruits into a fun shape or design.
CREATE MENIU