HEALTHY EATING
Irene Lendinez Cerezo
Cintia Tena Solano
Index:
•Description of the diet.
•Menu.
•Justification for each dish.
DESCRIPTION OF
THE DIET.
Description of the diet:
• All of our elaborations on the menu are designed for people who
need a special diet or who have...
Description of the diet:
• All of them have in common their low quantities of calories. We
think that our menu is complete...
MENU.
Menu:
Menu:
JUSTIFICATION FOR
EACH DISH.
1

GROUP .Low Carbohydrate.
Creole Cod.· Amount per serving:
Calories: 148
Fat: 3.5g
Saturated fat: 0.4g
Monounsaturated fat: 1.9g

Polyunsaturated fa...
Sautéed Bass with
Shiitake Mushroom
Sauce.·Amount per serving:
Calories: 247
Fat: 7.6g
Saturated fat: 1.2g
Monounsaturated...
Broiled Red
Snapper with
Ginger-Lime Butter.· Amount per serving:
Calories: 202
Fat: 6.5g
Saturated fat: 3.2g
Monounsatura...
Pork Medallions
with ApricotOrange Sauce.· Amount per serving:
Calories: 236
Fat: 7.6g
Saturated fat: 1.8g
Monounsaturated...
Raspberry Trifle.· Amount per serving:
Calories: 204
Total Fat: 8.8g
Carbohydrates: 26.2g
Fibre: 0.0g

Protein: 0.0g
Total...
GROUP

2.-

Low Sodium.
Cheesecake
Brownies.· Amount per serving:
Calories: 140
Fat: 6g
Saturated fat: 3g
Monounsaturated fat: 2g

Polyunsaturated...
GROUP
Low Sugar.

3.-
Baked Spinach and
Pea Risotto.· Amount per serving:
Calories: 309
Fat: 8g
Sat Fat: 5g
Cholesterol: 20mg

Sodium: 774mg
Pro...
Peanut-Crusted
Chicken with
Pineapple Sauce.· Amount per serving:
Calories: 219
Fat: 7.4g
Saturated fat: 1.1g
Monounsatura...
GROUP

4.-

Low Saturated Fat.
Quinoa with
Mushrooms, Cabbage,
and Sweet Potatoes.· Amount Per Serving:
Calories: 361
Fat: 12g
Sat Fat: 2g
Cholesterol: 5...
Pesto Halibut
Kebabs.· Amount per serving:
Calories: 239
Fat: 7.9g
Saturated fat: 1.2g
Monounsaturated fat: 2.3g

Polyunsa...
Broiled Flank Steak
with Warm Tomato
Topping.· Amount per serving:
Calories: 194
Fat: 7.9g
Saturated fat: 2.5g
Monounsatur...
Cumin-Coriander
Sirloin Steak.· Amount per serving:
Calories: 198
Fat: 8.6g
Saturated fat: 3.4g
Monounsaturated fat: 3.6g
...
Spiced Chops with
Mango-Mint Sauce.· Amount per serving:
Calories: 222
Fat: 7.1g
Saturated fat: 2.6g
Monounsaturated fat: ...
Coffee Panna
Cotta.· Amount per serving:
Calories: 181
Total Fat: 7g
Saturated Fat: 4g
Cholesterol: 25mg

Sodium: 46mg
Tot...
GROUP

5.-

Fibre Source.
Minty Bulgur Salad
with Salmon and
Cucumbers.· Amount Per Serving:
Calories: 380
Fat: 14g
Sat Fat: 2g
Cholesterol: 72mg

S...
Bean and Chicken
Sausage Stew.· Amount per serving:
Calories: 309
Sat Fat: 3g
Cholesterol: 72mg
Sodium: 1,039mg

Protein: ...
Lemon Baked
Salmon With
Asparagus.· Amount Per Serving:
Calories: 375
Fat: 11g
Sat Fat: 2g
Cholesterol: 90mg

Sodium: 491m...
Grapefruit
Meringue Nests
with Mixed Berries.· Amount per serving:
Calories: 130
Total Fat: 1g
Saturated Fat: -Cholesterol...
GDA
(Guideline Daily Amount)
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Healthy eating (irene lendinez, cintia tena)

  1. 1. HEALTHY EATING Irene Lendinez Cerezo Cintia Tena Solano
  2. 2. Index: •Description of the diet. •Menu. •Justification for each dish.
  3. 3. DESCRIPTION OF THE DIET.
  4. 4. Description of the diet: • All of our elaborations on the menu are designed for people who need a special diet or who have medical conditions that mean they need to keep their lives healthier. • These elaborations consist of diets that are low in fat, low in sodium, low in sugar, low in protein, low in carbohydrates, rich in fibre and rich in vitamins.
  5. 5. Description of the diet: • All of them have in common their low quantities of calories. We think that our menu is complete, and suitable for any people. Our dishes can be for people who have diseases or don’t. All the members of a family can enjoy some of our dishes on the menu. There isn’t a specific dish for a specific person, every one of them can be consumed without a second thought.
  6. 6. MENU.
  7. 7. Menu:
  8. 8. Menu:
  9. 9. JUSTIFICATION FOR EACH DISH.
  10. 10. 1 GROUP .Low Carbohydrate.
  11. 11. Creole Cod.· Amount per serving: Calories: 148 Fat: 3.5g Saturated fat: 0.4g Monounsaturated fat: 1.9g Polyunsaturated fat: 0.6g Protein: 27.2g Carbohydrate: 0.8g Fibre: 0.1g Cholesterol: 55mg Iron: 0.5mg Sodium: 523mg Calcium: 16mg
  12. 12. Sautéed Bass with Shiitake Mushroom Sauce.·Amount per serving: Calories: 247 Fat: 7.6g Saturated fat: 1.2g Monounsaturated fat: 3.2g Polyunsaturated fat: 2.4g Protein: 33.2g Carbohydrate: 6.9g Fibre: 1.7g Cholesterol: 140mg Iron: 2.9mg Sodium: 629mg Calcium: 49mg
  13. 13. Broiled Red Snapper with Ginger-Lime Butter.· Amount per serving: Calories: 202 Fat: 6.5g Saturated fat: 3.2g Monounsaturated fat: 1.5g Polyunsaturated fat: 0.9g Protein: 33.6g Carbohydrate: 0.2g Fibre: 0.1g Cholesterol: 71mg Iron: 0.3mg Sodium: 546mg Calcium: 53mg
  14. 14. Pork Medallions with ApricotOrange Sauce.· Amount per serving: Calories: 236 Fat: 7.6g Saturated fat: 1.8g Monounsaturated fat: 4g Polyunsaturated fat: 0.7g Protein: 23.8g Carbohydrate: 15.8g Fibre: 1.6g Cholesterol: 63mg Iron: 2.2mg Sodium: 390mg Calcium: 23mg
  15. 15. Raspberry Trifle.· Amount per serving: Calories: 204 Total Fat: 8.8g Carbohydrates: 26.2g Fibre: 0.0g Protein: 0.0g Total lipid (fat): 8.75 g
  16. 16. GROUP 2.- Low Sodium.
  17. 17. Cheesecake Brownies.· Amount per serving: Calories: 140 Fat: 6g Saturated fat: 3g Monounsaturated fat: 2g Polyunsaturated fat: 0.0g Protein: 2g Carbohydrates: 21g Fibre: 1g Cholesterol: 31mg Iron: 1mg Sodium: 84mg Calcium: 13mg
  18. 18. GROUP Low Sugar. 3.-
  19. 19. Baked Spinach and Pea Risotto.· Amount per serving: Calories: 309 Fat: 8g Sat Fat: 5g Cholesterol: 20mg Sodium: 774mg Protein: 10g Carbohydrate: 48g Sugar: 4g Fibre: 5g Iron: 2mg Calcium: 154mg
  20. 20. Peanut-Crusted Chicken with Pineapple Sauce.· Amount per serving: Calories: 219 Fat: 7.4g Saturated fat: 1.1g Monounsaturated fat: 3.4g Polyunsaturated fat: 2.1g Protein: 28.9g Carbohydrate: 9.1g Sugar: 1.2g Fibre: 1.3g Cholesterol: 66mg Iron: 1.2mg Sodium: 398mg Calcium: 27mg
  21. 21. GROUP 4.- Low Saturated Fat.
  22. 22. Quinoa with Mushrooms, Cabbage, and Sweet Potatoes.· Amount Per Serving: Calories: 361 Fat: 12g Sat Fat: 2g Cholesterol: 5mg Sodium: 560mg Protein: 13g Carbohydrate: 51g Fibre: 6g
  23. 23. Pesto Halibut Kebabs.· Amount per serving: Calories: 239 Fat: 7.9g Saturated fat: 1.2g Monounsaturated fat: 2.3g Polyunsaturated fat: 2.9g Protein: 36.3g Carbohydrate: 4g Fibre: 1.2g Cholesterol: 55mg Iron: 1.8mg Sodium: 514mg Calcium: 104mg
  24. 24. Broiled Flank Steak with Warm Tomato Topping.· Amount per serving: Calories: 194 Fat: 7.9g Saturated fat: 2.5g Monounsaturated fat: 3.1g Polyunsaturated fat: 0.5g Protein: 25.3g Carbohydrate: 4.3g Fibre: 1.2g Cholesterol: 37mg Iron: 2.4mg Sodium: 514mg Calcium: 38mg
  25. 25. Cumin-Coriander Sirloin Steak.· Amount per serving: Calories: 198 Fat: 8.6g Saturated fat: 3.4g Monounsaturated fat: 3.6g Polyunsaturated fat: 0.3g Protein: 25.1g Carbohydrate: 3.7g Fibre: 0.3g Cholesterol: 76mg Iron: 2.9mg Sodium: 350mg Calcium: 17mg
  26. 26. Spiced Chops with Mango-Mint Sauce.· Amount per serving: Calories: 222 Fat: 7.1g Saturated fat: 2.6g Monounsaturated fat: 3.2g Polyunsaturated fat: 0.5g Protein: 26.1g Carbohydrate: 13.2g Fibre: 1.3g Cholesterol: 70mg Iron: 0.9mg Sodium: 201mg Calcium: 36mg
  27. 27. Coffee Panna Cotta.· Amount per serving: Calories: 181 Total Fat: 7g Saturated Fat: 4g Cholesterol: 25mg Sodium: 46mg Total Carbohydrate: 23g Fibre: -Sugars: -- Protein: 4g Calcium: --
  28. 28. GROUP 5.- Fibre Source.
  29. 29. Minty Bulgur Salad with Salmon and Cucumbers.· Amount Per Serving: Calories: 380 Fat: 14g Sat Fat: 2g Cholesterol: 72mg Sodium: 436mg Protein: 32g Carbohydrate: 35g Sugar: 3g Fibre: 8g Iron: 4mg Calcium: 87mg
  30. 30. Bean and Chicken Sausage Stew.· Amount per serving: Calories: 309 Sat Fat: 3g Cholesterol: 72mg Sodium: 1,039mg Protein: 23g Carbohydrate: 28g Fibre: 7g
  31. 31. Lemon Baked Salmon With Asparagus.· Amount Per Serving: Calories: 375 Fat: 11g Sat Fat: 2g Cholesterol: 90mg Sodium: 491mg Protein: 38g Carbohydrate: 32g Sugar: 2g Fibre: 8g Iron: 4mg Calcium: 58mg
  32. 32. Grapefruit Meringue Nests with Mixed Berries.· Amount per serving: Calories: 130 Total Fat: 1g Saturated Fat: -Cholesterol: -- Sodium: 25mg Total Carbohydrate: 30g Fibre: 4g Sugars: -- Protein: 2g Calcium: --
  33. 33. GDA (Guideline Daily Amount)

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