Irene Lendinez Cerezo

Cintia Tena Solano

HEALTHY EATING

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 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.

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.

MENU.

Menu:

Menu:

JUSTIFICATION FOR EACH DISH.

Low Carbohydrate.

GROUP 1.-

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

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

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

Pork Medallions with Apricot-Orange 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

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

Low Sodium.

GROUP 2.-

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

Low Sugar.

GROUP 3.-

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

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

Low Saturated Fat.

GROUP 4.-

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

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

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

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

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

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: --

Fibre Source.

GROUP 5.-

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

Bean and Chicken Sausage Stew.- · Amount per serving:

Calories: 309

Sat Fat: 3g

Cholesterol: 72mg

Sodium: 1,039mg

Protein: 23g

Carbohydrate: 28g

Fibre: 7g

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

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: --

GDA (Guideline Daily Amount)