design food
Introduction A day before I was given this brief I started a very bland and uninteresting low carbohydrate diet because I have previously been eating copious amounts of high fat, high sugar colourful junk food and needed to cut down to a strict diet plan.
This book explores the nutritional values of the diet and presents it in a contrasting way, it juxtaposes the dull and boring appearance of the food I was eating by presenting the data using colourful vibrant foods, which were almost entirely excluded from my diet.
calories In this section I will break each day down into Fat, Carbohydrate and Protein then show how each percentage makes up my total calories for the day.
2%
carbs 2 % /55 % 25 kcal
38% protein 38 % /15 % 482 kcal
60% fat
60 % /30 % 762 kcal
calories
1269/ 2500kcal
friday calories carbs
whey Protein - 30g scrambled eggs - 4 whole eggs green tea tuna chunks - whole tin 185g low fat cottage cheese - 72g extra mature cheddar - 50g raw egg - 4 whole eggs total
(kcal)
(g)
118 440 1 140 53 205 312 1269
2 1 0 0 3 0 0 6
fat
protein
2 42 0 1 1 17 23 86
22 22 0 33 8 13 26 124
(g)
(g)
78% fat
78 % /30 % 2166 kcal
1%
carbs 1 % /55 % 27 kcal
23% protein 23 % /15 % 638 kcal
calories
2778/ 2500kcal
saturday calories carbs
peperami stick - 5x25g smoked pork sausage - 2x227g raw egg - 2 whole eggs green tea whey protein - 62.5g total
(kcal)
(g)
605 1770 156 1 246 2778
3 0 0 0 4 7
fat
protein
53 165 12 0 4 16
29 29 74 13 45 161
(g)
(g)
30% fat
30 % /30 % 319 kcal
66% protein 66 % /15 %
4%
702 kcal
carbs 4 % /55 % 43 kcal
calories
1064/ 2500kcal
sunday calories carbs
raw egg - 4 whole whey protein - 125g l glutamine - 5g bcaa - 10g low fat cottage cheese - 60g tuna chunks - 185g cod liver oil - 1000mg dr pepper zero - 4x500ml total
(kcal)
(g)
312 492 20 40 44 140 6 10 1064
0 8 0 0 3 0 0 0 11
fat
protein
23 9 0 0 1 1 1 0 35
26 90 5 10 6 33 0 0 170
(g)
(g)
46% fat
46 % /30 % 778 kcal
11%
carbs 11 % /55 % 186 kcal
43% protein 43 % /15 % 726 kcal
calories
1690/ 2500kcal
monday calories carbs
whey protein - 50g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g meatballs with cheese - 2 bowls powerade - 500ml peperami - 2x25g tuna chunks - 185g lettuce - 50g mature cheddar - 50g whey protein - 50g total
(kcal)
(g)
197 1 6 20 20 630 6 252 140 16 205 197 1690
3 0 0 0 0 37 0 1 0 3 0 3 47
fat
protein
3 0 1 0 0 39 0 22 1 0 17 3 86
36 0 0 5 5 39 0 12 33 1 13 36 180
(g)
(g)
61%
protein 61 % /15 % 937 kcal
4%
carbs 4 % /55 % 62 kcal
35% fat
35 % /30 % 537 kcal
calories
1536/ 2500kcal
tuesday calories carbs
whey protein - 50g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g chicken salad steak fillet - 100g mature cheddar - 50g lettuce - 50g mature cheddar - 50g turkey breast - 250g whey protein - 50g total
(kcal)
(g)
197 1 6 20 20 139 150 205 16 205 380 197 1536
3 0 0 0 0 7 0 0 3 0 0 3 16
fat
protein
3 0 1 0 0 2 7 17 0 17 7 3 57
36 0 0 5 5 20 21 13 1 13 78 36 228
(g)
(g)
15% fat
15 % /30 % 143 kcal
6%
carbs 6 % /55 % 57 kcal
79% protein 79 % /15 % 750 kcal
calories
950/ 2500kcal
wednesday calories carbs
tikka chunky chicken - 240g whey protein - 50g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g tuna chunks - 185g low fat cottage cheese - 60g whey protein - 50g total
(kcal)
(g)
325 197 1 6 20 20 140 44 197 950
6 3 0 0 0 0 0 3 3 15
fat
protein
6 3 0 1 0 0 1 1 3 15
63 36 0 0 5 5 33 6 36 184
(g)
(g)
4%
carbs 4 % /55 % 22 kcal
14% fat
14 % /30 % 78 kcal
82% protein 82 % /15 % 459 kcal
calories
559/ 2500kcal
thursday calories carbs
whey protein - 60g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g turket breast - 250g lettuce - 50g total
(kcal)
(g)
236 1 6 20 20 260 16 559
4 0 0 0 0 0 3 7
fat
protein
4 0 1 0 0 5 0 10
43 0 0 5 5 78 1 132
(g)
(g)
26% fat
26 % /30 % 78 kcal
9%
carbs 9 % /55 % 22 kcal
65% protein 65 % /15 % 459 kcal
calories
879/ 2500kcal
friday calories carbs
whey protein - 60g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g whey protein - 60g steak and cheese salad steak fillet - 100g total
(kcal)
(g)
236 1 6 20 20 236 210 150 879
4 0 0 0 0 4 13 0 21
fat
protein
4 0 1 0 0 4 8 7 24
43 0 0 5 5 43 20 21 137
(g)
(g)
calorie chart
2778
2500 (kcal) 1690 1269 1064
friday
saturday
sunday
monday
2500 kcal
1536 950
879 559
tuesday
wednesday
thursday
friday
statistics Here is a few statistics about the level of nutrients I received through the diet compared to the recommended daily allowance.
sunday
35g consumed
90g* rda
rda = recommended daily allowance *as stated by eufic guidelines for adult male 2013
total fat (g) Saturated (g) polyunsaturated (g) monounsaturated (g) Trans (g) chloesterol (mg) sodium (mg) potassium (mg) total carbs (g) dietary fibre (g) sugars (g) protein (g)
fat total
rda
left
35
95
60
9 4 9 0 825 788 268 10 0 2 170
30 n/a n/a 0 300 1500 4700 300 24 42 55
21 -4 -9 0 -525 712 4432 290 24 40 115
42% Fresh food 5/12 items
58%
frozen/preserved 7/12 items
fresh
preserved
whey protein powder tuna chunks cottage cheese peperami smoked pork sausage cheese tikka chicken
fresh
eggs steak fillet chicken iceberg lettuce
thursday
vitam
900Âľg recommended
rda = recommended daily allowance *as stated by eufic guidelines for adult male 2013
100% rda*
min a
consumed
2250Âľg 250% rda*
tuesday
prot
recommended
rda = recommended daily allowance *as stated by eufic guidelines for adult male 2013
55g 100% rda*
tein
consumed
228g 414% rda*
total
rda
left
total fat (g) Saturated (g)
59 25
95 30
36 5
polyunsaturated (g) monounsaturated (g)
0 0
n/a n/a
n/a n/a
sodium (mg) potassium (mg) total carbs (g) dietary fibre (g) sugars (g)
0 16 1064 210 16 6 6
0 300 1500 4700 300 24 42
0 284 436 4490 284 18 36
protein (g)
228
55
-173
Trans (g) chloesterol (mg)
friday
no.2
consumed
rda = recommended daily allowance *as stated by eufic guidelines for adult male 2013
6%* rda (20/300g)
carbs
total fat (g) Saturated (g) polyunsaturated (g) monounsaturated (g) Trans (g) chloesterol (mg) sodium (mg) potassium (mg)
total
rda
left
24 6 0 0 0 71 968 0
95 30 n/a n/a 0 300 1500 4700
71 24 0 0 0 229 532 4700
total carbs (g)
20
300
280
dietary fibre (g) sugars (g) protein (g)
4 6 137
24 42 55
20 36 -82
meals Here I’ll show you some example meals so you can get an idea of the dull uninteresting forms the meals took and why I chose not to represent the data using food from my diet.
50g
whey protein (197 kcal )
1000mg cod liver oil (6 kcal )
5g bcaa (20 kcal )
4g
multivitamin (0 kcal )
350ml pure green tea (1 kcal )
breakfast calories carbs
whey protein - 50g green tea cod liver oil - 1000mg bcaa - 5g multivitamins + iron total
(kcal)
(g)
197 1 6 20 0 224
3 0 0 0 0 3
fat
protein
3 0 1 0 0 4
36 0 0 5 0 41
(g)
(g)
lunch calories carbs
tuna chunks - 185g green tea low fat cottage cheese - 60g total
(kcal)
(g)
140 1 44 185
0 0 3 3
fat
protein
1 0 1 2
33 0 6 39
(g)
(g)
185g tuna chunks (140 kcal )
60g
low fat cottage cheese (44 kcal )
350ml pure green tea (1 kcal )
250g turkey breast (260 kcal )
125g broccoli (37 kcal )
dinner calories carbs
turkey breast - 250g broccoli - 125g total
(kcal)
(g)
260 38 298
0 12 12
fat
protein
5 1 6
78 6 84
(g)
(g)