People have more concerned their healthier life. I am so busy because of going school, assignments, working on weekend so, I do not make a meal proerly so need to impove my diet plam. First I nevigated my typical meal and then adjusted meal plan whcih is requireing 2000 Kcal per day based on normal regular dialy activity by Canada Nutrition Association.
Typical daily meal ( for three days)
Morning
Lunch
Dinner
Anylize nutritional facts Most days lack of intaking essectial nutrients sucha as Pritein, CHO, Vitamins, iron, portassium, etc. except lots of fat from cookies and pizza which is not good source of fat ( called HDL). need to improve more quality of nutrients. I would like to introduce one of menu which is the day of 3 for dinner;
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Adjusted meal plan ( for three days)
Morning 1st day --- Soy milk / Frech toast. w/ egg / tomatoes, 2nd day -- 1% milk,Yogurt with nuts cereal, Sunflower toasted bread 3rd day --- Scramble egg with Apple, cheese, muchroom, onion , orange juice, soymilk Lunch 1st day -- I% milk, Tomatoes, paprika (red, orange, yellow) 2nd day-- Kimbab (redhish, fish, egg, carrot) Orange juice 3rd day--- Vegetables with Chicken salad. Apple juice Mixed nuts, Banana, Milk, Steamed broccoli Dinner 1st day-- Brown rice, Sweed soup ,Asparagus sautéed .KImch stawberry 2nd day-- Rice with beans, Seared Salmon 6 oz, Saueed Spanich 3rd day --- Brown rice and Beans, Octopus with bean sprout covered . blackberry. Bean sprout soup. Anylize nutritional facts I tried to consume a good balanced nturientional diets in every meal. which has protein from meats and eggs, CHO from gains, Fat from nuts and meats, vitamins from fruits and vegetables, portasium form mainly banana, Iron from fish or centalopd , Calssium from fish and dairy. I would recommend that well -balanaced diet is very important because each nutrients are differenet roles and assist each other to function well in our body. For example, Magnesium help to Ca's absorption two times than do it's absence. Proper intaking CHO is very important because when laking CHO cause Kito body from excessive using fat. it also cause to lead aging speed. |
Ingredients
red pepper paste 1 Tbp sesame oil 1 1 Tbp honey 1/2 Tbp Direction Mixed beans with brwon rice
vegatables
Octopus
Ready to eat ------Yammy See the picture add sauce desired Why octopus Octopus has essectial nutrients such as low fat, high quality of protein, DHA, ALA, minerals, Selenium, calsium, Iron, magnesium. potassium.Vit A, C. These are especially good for brain function which help to excrete dorphamin. Also, it lower blood pressure and then prevent cardiovascular diseases. Why mix beans and brown rice ? Beans are good source of protein whcih assist with lacking nutrients in rice. As a chef In current society, chef plays a very important role for people. especially, thouse who are working everyday and night to support their family or themselves might need to eat dine-in. They have no time to cook at home.I would like to emphasize in terms of sanitation, cleanenss and making well- balanced quality of meal for the customers. As a chef, they should commit to provide a good diet. Also, I am going to countinute to intake a quality of diets and take care of my pysical and mential health. |
Key Point clean octopus with flour to remove well impurites add sugar in a boiling water for octopus to improve flavour add vinegar in a boiling water for octopus to impove color and texture add salt to improve colourfor onion and green pepper. Rerences http://healthyeating.sfgate.com/nutrients-octopus-3006.html http://www.livestrong.com/article/443129-octopus-and-omega-3s/ |