Fat
We all need some fat in our diet. But eating too much fat makes us more likely to become overweight. What’s more, too much of a particular kind of fat – saturated fat – can raise our cholesterol, which increases the risk of heart disease. That’s why it’s important to cut down on fat, and choose foods that contain unsaturated fat. Fats are used as a source of energy: they are also stored beneath the skin helping to insulate us against the cold.
Saturated fat
Eating a diet that is high in saturated fat can raise the level of cholesterol in the blood. High cholesterol increases the risk of heart disease. These practical tips can help you cut down on saturated fat.
Saturated fat is the kind of fat found in butter and lard, pies cakes and biscuits, fatty cuts of meat, sausages and bacon, and cheese and cream.
Most of us eat too much saturated fat – about 20% more than the recommended maximum amount.
- The average man should eat no more than 30g of saturated fat a day.
- The average woman should eat no more than 20g of saturated fat a day.
Unsaturated fat
Unsaturated fat is a more healthy kind of fat, and we need to make sure we have some in our diets. This is because it helps us absorb vitamins and can actually help to reduce cholesterol, as well as giving us essential fatty acids that our bodies need. However, we still need to be careful – we don’t need too much in our diet to keep us healthy, so it’s best to have in small doses.
Having unsaturated fat instead of saturated fat can help lower blood cholesterol.
Unsaturated fat is found in:
- oily fish such as salmon, fresh tuna and mackerel
- avocados
- nuts and seeds
- sunflower and olive oils
http://www.nhs.uk/conditions/vitamins-minerals/pages/iron.aspx
Day 1
Breakfast:
I have chosen oat pancakes instead of normal pancakes for Gwen’s breakfast; because they are healthier as it reduces blood pressure. Oats are a good source of vitamin A, calcium, iron and manganese. Vitamin A strengthens immunity against infections; Greg needs 0.6mg a day, to have a healthy diet.
Gwen can try having many other breakfasts with oats in it:
I have also chosen honey instead of sugar as honey contains iron and calcium and sugar doesn’t and also contains fewer calories. Iron is an essential mineral that has several important roles in the body. For example, it helps make red blood cells, which carry oxygen around the body. A lack of iron can lead to .
And a glass of milk is the best option for ending the breakfast; Milk provides high levels of calcium and vitamin D, both of which are essential for healthy bones and teeth.
Snack
For Gwen’s snack I have chosen to give her, chopped pineapple, as they are good source of vitamin C, vitamin C has several important functions. For example, it:
- helps protect cells and keeps them healthy
- is necessary for the maintenance of healthy connective tissue, which gives support and structure for other tissue and organs
Pineapple also has mineral called manganese; this is needed for Gwen’s bones and for the cartilage in joints.
Lunch
Whole meal bread is a good source of fibre; Fibre can help to keep bowels healthy, and help to feel full, which means we are less likely to eat too much.
I have chosen to put salad in the wholemeal bread, because it’s low in calories and is a good source of fibre; it's a great way to add volume to your meal without adding a lot of calories.
Snack
I have decided to give Gwen a mixture of fruits, because Fruit is an important part of a healthy diet, and it is very important for a 5 a day.
Dinner
I have chosen to give Gwen low in calorie pasta, as Pasta is high in complex carbohydrates, which will give Gwen energy, it is also Low in Saturated Fat. Pasta served with tuna and sweet corn is a very healthy meal, as tuna is low in Saturated Fat.
The bed time snack
I have chosen to give Gwen a cup of tea for bed time snack, as a treat of the day, also so that she doesn’t feel like being on a healthy diet is like a burden, and so that she enjoys being on a healthy diet, as this is very important because then will put effort in herself to try lose a bit weight, so she is healthy and fit.
Day 2
Breakfast
I have chosen oat porridge for Gwen’s breakfast; it contains lots of vitamins, minerals and fibre. And a glass of orange juice, this is very good for Greg health’s this will part of 5 a day.
Snack
I have chosen to give Gwen fresh banana, as they are full of energy, and also it will count as her 5 a day, with a glass of apple juice, will also be counted as her 5 a day, so in her snack she will already have 2 of her 5 a day.
Lunch
I have chosen to give Gwen jacket potato, because a jacket potato with low salted baked beans on top makes a healthy lunch and contains both energy-giving carbohydrates and protein. Low salted baked beans are better than normal baked beans as they are lower in calories and fat, and are healthier choice of food.
Snack
I have chosen to give Gwen A small bowl of berries and natural yoghurt, berries and yogurt both are low in Saturated Fat. I have chosen low saturated fat because eating a diet that is high in saturated fat can raise the level of cholesterol in the blood. High cholesterol increases the risk of heart disease. It is also a very good source of Vitamin C. Gwen can also have the following food with berries and they are:
- Ice cream
- Cereal
- Plain
- In a fruit salad
- And with dried food
Dinner
I have chosen to give Gwen Grilled Chicken & Artichoke Salad for her dinner; because Meat is a good source of protein in your diet, as well as vitamins and minerals. Also grilled chicken is better than fried chicken as fried chicken breast contains nearly six times as much fat as chicken breast grilled without the skin
I have also decided to give Gwen Artichoke Salad to add more taste to the dinner, and make it enjoyable for her to eat.
Bed time snack
I have chosen to give Gwen, a cup of coffee before bed time snack as she enjoys having hot drinks before night time. Coffee is also very low in Cholesterol.
Day 3
Breakfast
Wholegrain breakfast cereals are a good source of fibre, which can make you feel fuller for longer. I have chosen to give it with Semi-skimmed milk, as this has lesser claries and fat than whole milk.
Snack
A smoothie, which contains the pulp of the fruit and not just the juice, as this can be again for her 5 a day, and some kind of Smoothies count as a maximum of two of your 5 A DAY, depending on what is in the smoothie.
Lunch
Whole meal bread is a good source of fibre; Fibre can help to keep bowels healthy, and help to feel full, which means we are less likely to eat too much. Eggs are a good choice as part of a healthy, balanced diet. As well as being a source of protein, they also contain vitamins and minerals.
After the lunch I chosen to give Gwen a glass of orange juice this would be her 5 a day.
Dinner
I have chosen to give low fat minced beef lasagne to Gwen, as meat is a good source of protein, vitamins and minerals, such as iron. Meat includes beef, lamb and pork. It does not include chicken or turkey meat.
Iron is an essential mineral that has several important roles in the body. For example, it helps make red blood cells, which carry oxygen around the body.A lack of iron can lead to .
The amount of iron you need is:
- 8.7mg a day for men
- 14.8mg a day for women
Bed time Snack
Dark chocolate is high in fat, it consists of saturated types — including healthy acid, also Greg enjoys having a hot drink at the end of the day.
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