Question

1. Why is focusing on the quality of foods you are consuming more important than counting calories? Be specific in your answer.

2. Create a healthy/balanced sample daily menu complete with serving sizes that meets all the recommended servings.  You must include breakfast, lunch, dinner, snacks and beverages.

Answer 1

Food quality is important than the amount of calorie. Because food consumers are susceptible to any form of contamination that may occur during the manufacturing process. Best diet comes from quality food. Quality is the key in determining what we should eat and what we should avoid in order to achieve and maintain a healthy weight. Rather than choosing foods based only on caloric value, think instead about choosing high-quality, healthy foods, and minimizing low-quality foods.

There are certain benefits in giving importance for the quality of the food.They are

1 The high qulity foods are full of anti oxidants vitamins and minerals that boost the immune system and keep your skin looking fresh.

2 They have good amount of fibre which keeps you full for longer periods of time, and help regulate bowel movements.

3 It has less risk for creating chronic illness such as diabetes ,hypertension,cancer etc.

4 They prevent loss of muscle mass and it promotes the burning of fat instead

5 They have mild preservatives,additives and chemicals

BREAKFAST

SI NO	ITEMS	QTY
1	Grape Fruit	1
2	poached eggsor fried in non-stick pan	2
3	whole-grain toast with one pat butter each	2 slice
4	low-fat milk	1 cup
5	black coffee or herbal tea	1cup

(Macronutrients: approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)

SNACK

SI NO	ITEM	QTY
1	Banana	1
2	plain yoghurt with two tablespoon honey	1 cup
3	water	1 glass

(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)

LUNCH

SI NO	ITEM	QTY
1	Chicken breast	6 ounce portion
2	Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar
3	Water	one glass

(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

SNACK

SI NO	ITEM	QTY
1	carrot slices	One cup
2	hummus	Three tablespoon
3	pita bread	One-half piece
4	water or herbal tea	One glass

(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

DINNER

SI NO	ITEM	QTY
1	steamed broccoli	One cup
2	brown rice	One cup
3	Halibut	four-ounce portion
4	Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
5	white wine (regular or dealcoholized)	one glass
6	Sparkling water with lemon or lime slice

(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

SNACKS

SI NO	ITEM	QTY
1	blueberries	One cup
2	whipped cream	Two tablespoons
3	water	One Glass

(Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)