Healthy and Unhealthy Foods Menu<\/p>\n
Name:<\/p>\n
Affiliation:<\/p>\n
Course:<\/p>\n
Instructor’s name:<\/p>\n
Date:<\/p>\n
HEALTHY MENU<\/p>\n
SECTION A<\/p>\n
My fast-food chain is Starbucks<\/p>\n
My healthy meal menu<\/p>\n
Reduced-Fat Turkey Bacon, Egg White Sandwich, and Cheddar<\/p>\n
Salted Almond Chocolate Bites<\/p>\n
Siggi’s Skyr <\/p>\n
My unhealthy meal menu<\/p>\n
Sausage & Cheddar Sandwich<\/p>\n
Chocolate Marble Loaf Cake<\/p>\n
White chocolate mocha<\/p>\n
Spreadsheet analysis <\/p>\n
Healthy meal<\/p>\n
\/2000cal \/65gm \/20gm \/300mg \/2400mg<\/p>\n
Calories Fat Sat. Fat Cholesterol Sodium<\/p>\n
Sandwich 230 6 g 2.5 g 20 mg 890 mg<\/p>\n
Side 300 20 g 7 g 5 mg 200 mg<\/p>\n
Drink 120 0 0 5 mg 65 mg<\/p>\n
Total 700 26 g 9.5 g 40 mg 1155 mg<\/p>\n
% Total 35% 40% 47.5% 13.3% 48.1%<\/p>\n
Unhealthy meal<\/p>\n
\/2000cal \/65gm \/20gm \/300mg \/2400mg<\/p>\n
Calories Fat Sat. Fat Cholesterol Sodium<\/p>\n
Sandwich 500 28 g 9 g 165 mg 920 mg<\/p>\n
Side 490 24 g 13 g 25 mg 190 mg<\/p>\n
Drink 580 26 g 11.3 g 42 mg 125 mg <\/p>\n
Total 1570 78 g 33.3 g 232 mg 1235 mg<\/p>\n
% Total 78.5 120% 166.5% 77.3% 51.5%<\/p>\n
Based on the two menu choices, there exists a significant variation between unhealthy and healthy food choices. It is worth noting that the food items do not surpass or reach half the amount of the required calories, fat, saturated fat, cholesterol, and sodium in the first category. It implies that in the first category of food choice, the meal is safe for human consumption and does involve any fear of getting food and lifestyle disorders such as obesity, some cancers, diabetes, and high blood pressure. Also, the amount of sugar concentration in each food item in the first category (healthy meal menu) is significantly low. In the second category (unhealthy meal menu), most of their total calories, fat, saturated fat, cholesterol, and sodium in the food items go beyond the average required quantities. An unhealthy mean menu category leaves its consumers vulnerable to lifestyle diseases. Fat and calories’ contents in that menu are significantly higher than average and are worth being cautious when consuming such food items. <\/p>\n
SECTION B<\/p>\n
Meals <\/p>\n
Linguine with avocado, tomato & lime<\/p>\n
Nutty chicken satay strips<\/p>\n
Linguine with avocado, tomato & lime recipe<\/p>\n
Ingredients<\/p>\n
115g\u00a0wholemeal linguine<\/p>\n
1lime,\u00a0zested, and juiced<\/p>\n
1avocado,\u00a0stoned, peeled and chopped<\/p>\n
2large ripe tomatoes,\u00a0chopped<\/p>\n
\u00bd pack\u00a0fresh coriander,\u00a0chopped<\/p>\n
1red onion,\u00a0finely chopped<\/p>\n
1red chili,\u00a0deseeded and finely chopped<\/p>\n
Method<\/p>\n
STEP 1<\/p>\n
Cook the pasta according to pack instructions \u2013 about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion, and chili, if using, and mix well.<\/p>\n
STEP 2<\/p>\n
Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm or cold.<\/p>\n
Nutty chicken satay strips<\/p>\n
Ingredients <\/p>\n
2 tbsp\u00a0chunky peanut butter\u00a0(without palm oil or sugar)<\/p>\n
1garlic clove,\u00a0finely grated<\/p>\n
1 tsp\u00a0Madras curry powder<\/p>\n
few shakes\u00a0of soy sauce2 tsp\u00a0lime juice2skinless chicken\u00a0breast fillets (about 300g) cut into thick strips<\/p>\n
about 10cm\u00a0cucumber,\u00a0cut into fingers<\/p>\n
sweet chili sauce,\u00a0to serve<\/p>\n
Method<\/p>\n
STEP 1<\/p>\n
Heat oven to 200C\/180C fan\/gas four and line a baking tray with non-stick paper.<\/p>\n
STEP 2<\/p>\n
Mix 2 tbsp chunky peanut butter with one finely grated garlic clove, 1 tsp Madras curry powder, a few shakes of soy sauce, and 2 tsp lime juice in a bowl. Some nut kinds of butter are thicker than others, so add a boiling water dash to get a coating consistency if necessary.<\/p>\n
STEP 3<\/p>\n
Add two skinless chicken breast fillets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked but still juicy.<\/p>\n
STEP 4<\/p>\n
Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chili sauce.\u00a0<\/p>\n
In the first food recipe (linguine with avocado, tomato & lime), cooking does not involve too much fat as the only is fried is pasta. Ingredients like chili, tomatoes, avocado, onion slices, and coriander are eaten raw; thus, no nutrients are lost. Also, the method of food preparation and cooking is saving time. Most nutrients are lost during the cooking process, where heat is involved. It is a healthy diet that also takes care of the flavor. It has 450 calories, 20 g fat, 4 g saturates, 49 g carbohydrates, 13 g fibre, 11 g protein, and 0.4 g salt. The second recipe (Nutty Chicken Satay Strips) is a healthy meal choice and can be served with cucumber and sweet chili sauce. The cooking method involves oven heat, and just like the first food item, the process does not include too much fat. Most of the ingredients are mixed and eaten raw, thus preserving their nutritious value. The meal takes less than 25 minutes to prepare and cook. The calorie quantities are 276, fat 10 g, saturate 2 g, carbs 3 g, sugars 2 g, fibre 2 g, Protein 41 g, and salt 0.7 g. <\/p>\n
SECTION C<\/p>\n
Unhealthy recipe<\/p>\n
Honey-Sesame Chicken<\/p>\n
Original unhealthy recipe<\/p>\n
1\/3 cup honey<\/p>\n
\u00bc cup ketchup<\/p>\n
\u00bc cup olive oil<\/p>\n
2tablespoons sesame seeds<\/p>\n
2tablespoons low-sodium soy sauce<\/p>\n
1tablespoon Sriracha sauce<\/p>\n
\u00bd teaspoon salt<\/p>\n
\u00bd teaspoon ground black pepper<\/p>\n
\u00bd teaspoon ground ginger<\/p>\n
1pound chicken breast, cut into 1-inch cubes<\/p>\n
Revised unhealthy recipe <\/p>\n
100g honey<\/p>\n
\u00bc cup ketchup<\/p>\n
70 g olive oil<\/p>\n
1tablespoon sesame seeds<\/p>\n
2tablespoons low-sodium soy sauce<\/p>\n
\u00bd tablespoon Sriracha sauce<\/p>\n
\u00bd teaspoon salt<\/p>\n
\u00bd teaspoon ground black pepper<\/p>\n
\u00bd teaspoon ground ginger<\/p>\n
0.5pound chicken breast, cut into 1-inch cubes<\/p>\n
Method<\/p>\n
Step 1. <\/p>\n
Mix honey, ketchup, olive oil, sesame seeds, soy sauce, lemon juice, Sriracha sauce, salt, pepper, garlic powder, and ginger in a bowl until well combined. Add chicken pieces and toss to coat. Cover and refrigerate for 2 to 6 hours.<\/p>\n
Step 2. <\/p>\n
Preheat the oven to 350 degrees F (175 degrees C).<\/p>\n
Step 3.<\/p>\n
Transfer chicken and sauce into an oven-proof dish.<\/p>\n
Step 4.<\/p>\n
Bake in the preheated oven for 8 minutes. Remove from oven and turn chicken pieces over. Bake until chicken is no longer pink in the center, and the juices run clear 5 to 8 more minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).<\/p>\n
List of changes in the recipe<\/p>\n
Used 100g honey instead of 1\/3 of a cup<\/p>\n
It helps to reduce the amounts of sugar content in the food item. Too much sugar consumption can lead to diabetes. <\/p>\n
70 g olive oil instead of \u00bc cup olive oil<\/p>\n
Our bodies require fats but in small quantities; reducing oil helps to decrease cholesterol, fat, and calories’ contents in the food item that may harm the body. <\/p>\n
1tablespoon sesame seeds<\/p>\n
Sesame seeds have high contents of fibre. Excessive consumption of sesame seeds lowers blood sugar and may not be the best diet for diabetic people. <\/p>\n
\u00bd tablespoon Sriracha sauce<\/p>\n
Sriracha sauce contains a significant amount of sodium, garlic, and chilis that may trigger heartburn. It also contains too much acidity. <\/p>\n
0.5pound chicken breast, cut into 1-inch cubes<\/p>\n
Chicken contains a substantial amount of fat, cholesterol, calories, saturates, proteins, etc. Such excessive quantities may affect individual health. <\/p>\n
Calories Fat Sat. Fat Sodium<\/p>\n
Original Recipe 507 24.7 g 11 g 1255 mg<\/p>\n
Revised Recipe 350 18 g 8 g 720 mg <\/p>\n
Difference 157 6.7 g 3 g 535 mg<\/p>\n
% Change 30% 27.1% 27.3% 42.6%<\/p>\n
My revised recipe will pretty much use the same preparation method and served less like the original recipe. I did not change the ingredients; instead, I reduced the quantities of things with too many calories, saturates, fat, cholesterol, sugars, carbohydrates, and sodium. It will display the same look but will taste differently. <\/p>\n
References<\/p>\n
Buenfeld, S. (2020).\u00a0Linguine with avocado, tomato & lime recipe – BBC Good Food. Bbcgoodfood.com. Retrieved 31 October 2020, from https:\/\/www.bbcgoodfood.com\/recipes\/linguine-avocado-tomato-lime.<\/p>\n
Corbishley, N. (2020).\u00a0Crispy Sesame Chicken with a Sticky Asian Sauce. Nicky’s Kitchen Sanctuary. Retrieved 31 October 2020, from https:\/\/www.kitchensanctuary.com\/crispy-sesame-chicken-sticky-asian-sauce\/.<\/p>\n
Julia, K. (2020).\u00a0Nutty chicken satay strips recipe – Starbucks Good Food. Starbucks.com. Retrieved 31 October 2020, from https:\/\/www.starbucksgoodfood.com\/recipes\/nutty-chicken-sate-strips.<\/p>\n","protected":false},"excerpt":{"rendered":"
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