Lean meat, fish, poultry, eggs, nuts, legumes
Bread, cereals, rice, pasta, noodles
Milk, yoghurt, cheese.
How many serves children and adolescents need each day?
Children and adolescents| Bread, Cereals, rice, pasta, noodles| Vegetables, legumes| Fruit| Milk, yoghurt, cheese| Meat, fish, poultry, eggs, nuts, legumes| Extra foods| Children 4-7 years| 3-4| 4| 2| 3| 1/2 - 1| 1 - 2|
Children 8-11 years| 4-6| 4-5| 1-2| 3| 1 – 1 1/2| 1 - 2| Adolescents 12-18 years| 4-7| 5-9| 3-4| 3-5| 1-2| 1 - 3|
How many serves women need each day?
Women| Bread, cereals, rice, pasta, noodles| Vegetables, legumes| Fruit| Milk, yoghurt, cheese| Meat, fish, poultry, eggs, nuts, legumes| Extra foods| Women 19-60 years| 4 - 6| 4 - 7| 2 - 3| 2 - 3| 1-1 1/2| 0-21/2| Pregnant| 4 - 6| 5 – 6| 4| 2| 1 1/2| 0-21/2 |
Breastfeeding| 5 - 7| 5| 2| 2| 2| 0-21/2|
60+ years| 3 - 5| 4 - 6| 2 - 3| 2 - 3| 1-1 1/2| 0 - 2|
How many serves men need each day
Men| Bread, cereals, rice, pasta, noodles| Vegetables, legumes| Fruit| Milk, yoghurt, cheese| Meat, fish, poultry, eggs, nuts, legumes| Extra foods| 19-60 years| 5 – 7| 6 – 8| 3 – 4| 2 – 4| 1 1/2-2| 0 - 3| 60+ years| 4 - 6| 4 – 7| 2 - 3| 2 - 3| 1-1 1/2| 0-2 1/2 |
Question 2a- Day 1
High fibre cereal with low fat milk and 1 banana
Chicken and Avocado Sushi
Grilled Garlic Prawns
Fresh fruit salad with low fat yoghurt
Roast chicken wrap with lettuce, tomatoes, onions, and olives.
Question 2b- Why my Menu is Healthy
The cereal gives a lot of fibre and you get calcium from the milk with less fat. The banana gives good source of vitamin B6 and potassium. Kiwi fruit contains about as much potassium as bananas and is rich in vitamins A, C and E. Chicken and avocado sushi gives you an excellent amount of healthy nutrients. They both give you a lot of nutrients, for example chicken gives you tryptophan, vitamin B3, protein, selenium, vitamin B6 and phosphorus. The avocado gives you very high protein, potassium, folate, fibre, vitamins B and vitamin E. The seaweed is high in mineral and vitamin content. Finally we all know that rice is indeed healthy, excellent source of energy, carbohydrate, protein, dietary fibre, vitamins and minerals. We all know that oranges are the highest source of vitamin C, but there are other healthy nutrients like dietary fibre, folate, vitamin B1, potassium, vitamin A and calcium. Prawns contain a brilliant amount of tryptophan, selenium and protein while also having a moderate amount of vitamin D, vitamin B12, iron, phosphorus, omega 3, vitamin B3, copper and magnesium. Pancakes provide a decent amount of carbohydrates, protein and fibre. One of the healthiest fruit, apples has a rich source of dietary fibre. It also has a moderate amount minerals and vitamins. Fresh fruit salad is probably one of the healthiest meals to have containing a high source of nearly every nutrient. Yogurt is a high-quality protein and excellent source of calcium. Yogurt is nutrient rich because it is an excellent source of vitamins and minerals for its calories. It is also an excellent source of potassium, having the same amount as a banana. Passionfruit are a rich source of vitamin C and a good source of vitamin A, iron, and potassium. The seeds are an excellent source of fibre. Like I mentioned before chicken is high in protein and has a plenty of vitamins and minerals in them. Lettuce has a ton of nutrients in them; it contains loads of vitamin A & C, potassium, calcium, iron and has a tiny amount of protein. Tomatoes is high a quite a lot of vitamins especially C & A. It has small amounts of many minerals. The...