1. 1. Eat Healthy in Practice Eat more Fish Fish is very important part of a healthy diet it is a lean healthy source of protein and is a major source of healthful omega 3 fats. Fish is also rich in other Vitamins, Minerals, essential nutrients and is low in saturated fat. We have come up with a nutritional meal plan for a full day for a moderately active woman incorporating the governments recommendations of eating 2 portions of fish per week one of which should be oily. Some changes had to be made to be to fish spaghetti meal, instead of breaking sardines up into the meal we decided to cook whole and place on top making the meal look much more appetising. We also took out the fish stock that we originally had planned to use as it was much too salty and it tasted a lot better without it. Fish Spaghetti Cooking Method Chop peppers, onions, mushrooms and add to a pan. Cook gently in a little water. Add spaghetti to a pot of water and boil. Add tinned tomatoes, puree, lemon juice and garlic to a panThen add cooked peppers, mushrooms and onions. Drain spaghetti. Gently cook sardines in separate pan. Plate up. Place spaghetti, sauce and sardines gently on top, then add parmesan cheese, to finish. Introduction Method, Meal Plan and Cost Evaluation Method Analysis Meal Times Ingredients Amount used for each meal Cost Easily Accessible Breakfast Organic Puff Wheat Cereal 30g 1.80 Asda Semi-Skimmed Milk 100ml 0.49 Asda Cranberry Juice 200ml 0.80 Asda Mid-Morning Snack Nuts and Raisins 40g 0.56 Asda Lunch Soybean and Scallop Salad Bulgur Wheat 40g 1.08 Asda Soya Beans 87g 1.50 Tesco Scallops 28g 1.00 Fish Monger Mange-Tout 50g 1.00 Lidl Vegetable stock cube 3.5g 0.50 Tesco Carrots 40g 0.09 Tesco Peas 30g 0.27 B & M Afternoon Snack Black Grapes 150g 2.25 Lidl Dinner Fish Spaghetti Spaghetti 110g 1.00 Asda Sardines 60g 0.39 B & M Canned Tomatoes 100g 0.34 Asda Tomato Puree 40g 0.35 Tesco Peppers 80g 1.00 Lidl Onion 40g 0.19 Tesco Vegetable stock cube 3.5g 0.50 Tesco Parmesan Cheese 5g 1.30 Tesco Lemon Juice 10g 0.30 Asda Garlic 5g 0.25 Asda Mushrooms 40g 0.30 Asda Evening Snack Plain Chocolate 100g 1.00 Asda Pineapple & Melon 150g 1.50 Asda Analysis All ingredients are cost effective and easily accessible for the Hope Community. The total cost for the full days meals is 19.76. MicroDiet v.20 Health Benefits and Evidence Conclusion References Macronutrients (Table 1) LRNI Levels In Grams RNI Levels In Grams Amounts Our Day Plan Achieved Fat 73.56 73.56 58.78 Carbohydrates 251.45 251.45 263.15 Protein No Data 45 68.76 Sugar No Data N Data 149.53 Saturated fat 22.29 22.29 22.86 monounsaturated 26.75 26.75 19.6 Polyunsaturated 13.38 13.38 10.57 Omega 3 0.45 0.45 1.36 Omega 6 2.23 2.23 1.75 Fibre No Data No Data 13.33 Non-Starch polysaccharides No Data No Data 23.34 Micronutrients Vitamins (Table 2) LRNI Levels In mg and ug RNI Levels In mg and ug Amount our day plan achieved in mg and ug Selenium 40 ug 60 ug 125.93 ug Riboflavin B2 .8 mg 1.1 mg 1.14 mg Vitamin B6 .78 mg 1.7 mg 1.91 mg Vitamin B12 1 ug 1.5 ug 11.49 ug Vitamin C 10mg 40mg 338.29mg Vitamin D No data No data 5.11 ug Thelma Brichall ,Kerry Ginn, Theya Mzizi and Caren Watson 30% 55% 15% Total macronutrients for the one day Menu Fats CHO Protien Fat 58.78 grams CHO 263.15 grams Protein 68.76 The following pie chart and tables display the relevant nutritional data which was used to interpret our one day meal plan for the Hope Community . The data is based on a 19-50 year old female , who is moderately active . Micodiet uses Lower Reference Nutrient Intakes (LRNI) and Reference Nutrient Intakes (RNI) from the 1991 version of Dietary Reference values. The pie chart depicts the amounts for the top three macronutrients, which where achieved in this meal plan. Table one and two displays LNRI , RNI and the achieved amounts of both macronutrients and micronutrients . It demonstrates that if the correct foods are grouped together , that a semi-balanced meal plan can be achieved. These chosen nutrients best represent our healthy tip which was to consume more fish. This meal plan contains kJ of 7676.11 and Kcal of 1824.94. For a moderately active female the recommendation is 2000Kcal per day. However each person burns calories differently. This plan is balanced but is not tailored for a specific person. There are a further 175.06 Kcal available should the student need them. MicroDiet Analysis To achieve any kind of meal plan careful planning must be given to the foods which are chosen. The main issue of our meal plan was to meet our healthy tip, this was achieved however it did take a certain amount of rearranging. This meant that we learned which foods work best with each other. BETTER CHOICE NO THANKS Atlantic salmon (organic farmed) Atlantic salmon (wild) Atlantic halibut (onshore farmed) Atlantic halibut (wild) Mackerel Shark Mussel Skate Prawn-King or tiger (organic farmed) Prawn-King or tiger (wild and non certified wild) Rainbow trout (organic/water farm) Blue fin tuna Sardine or Pilchard Skipjack tuna Disease or health condition Research Coronary heart disease Zheng et al. (2012) states that either one serving or moderate serving of fish per week has beneficial effect on the prevention of coronary heart disease mortality. Stroke Meta- analysis Evidence by Xun et al. (2012) came to the conclusion that fish consumption for at a least once per week may have a protective effect (significantly reducing incidence) against the risk of stroke, especially Ischemic stroke. Cancer Bowel cancer Roos, Sneddon and Macdonald (2012) ,stated that fish consumption can prevent colorectal cancer but further investigation on a larger sample is needed. Cancer Kidney According to Usydus and Szlinder- Richert (2012), surveys conducted in Sweden on more than 60,000 women aged 40-76 over 10 years period showed a 74% decrease of kidney cancer in people who ate fish at least once a week compared to those who hardly ate fish. Kidney Function Lauretani et al. (2009) suggested that a higher dietary intake of PUFA may be protective against progression to chronic kidney disease. Rheumatoid arthritis Calder, P (2013),states that omega 3 fatty acids can prevent arthritis, as omega 3 metabolites inhibits production of cytokines which aid in the coordination of appropriate immune responses. Age-related Macular degeneration(AMD) According to NHS (2011), study on 38000 women in the US concluded that women who consumed an oily fish at least once a week were 44% less likely to develop AMD, which causes sight loss, compared to women who ate fish less than a once a month. Omega 3 1) EPA (eicosapentanoic acid) has anti-inflammatory effects and helps in blood stickiness reduction and brain neurochemical signalling, (Olivier, 2012). 1)DHA (decosapentanoic acid) - important for brain and nerve health, and also structure of brain, (Olivier, 2012). Vitamin D according to Roos, Sneddon and Macdonald (2012), beneficial for growth and maintenance of healthy bones, also for cell growth and neuromuscular and immune function and reducing inflammation. Selenium promotes cellular membrane and red blood cell protection from free radicals, prevents unwanted oxidation processes, help normalize enzymatic system functions. Selenium deficiencies may be the reason for cancer occurrence, (Usydus and Szlinder- Richert , 2012). Evaluation Table Questions Mean for Lunch Meal Mean for Dinner Meal How is the Presentation of meals? 9 8.9 Is the Portion size adequate? 7.6 8.6 Was the aroma pleasant? 8 9 What would you rate the meals overall? 7.6 8.5 The meal plan and its ingredients were extensively researched, carefully thought through and responsibly planned , before any decision or preparations were undertaken .Our poster shows that sardines were the most appropriate choice due to the health benefits and sustainability. Our meal plan also allows the adaptation of the meals to incorporate different fish, due to the fact we have added a list of fish with the best qualities .This gives our meal plan greater scope and availability. Sardines are the best fish to eat as they very nutritious. The omega 3 in sardines aids in preventing inflammatory conditions, cardiovascular diseases, cancer and nourishes the brain (Bulla et al,2011) Sardines are considered to be safe because they feed on plants, are low in mercury and dioxins, safe for pregnant women to eat. (Bulla et al,2011). Evaluation Comments For the evaluation process five people from the Hope community evaluated both lunch and dinner meals. The majority said that the lunch meal needed a little something extra for flavour and suggested some mixed herbs or some garlic would help. They also said that they really enjoyed the texture of the Bulgar wheat and liked that it was something different to what they would normally eat. The feedback from the dinner meal was excellent throughout all thoroughly enjoyed it and said the sardines where cooked perfect. All five people said that they would cook both lunch and dinner meals at home as its quick, easy to prepare and tastes great. Evaluation Bulla,M. Simionto,J. Mathushita,M .Augusto, F.Vesentainer,Jv and EV Elaziode,SN.(2011). Scientific Research [online], 4263(10). Available from: Open access [accessed 17 February 2014] Calder,p (2013) Omega-3 polyunsaturated fatty acids and inflammatory processes: nutrition or pharmacology?. British Journal of clinical nutrition [online],75(3),pp645-622,available from : http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2125.2012.04374.x/full [accessed on 17 February 2014] Lauretani ,F . Maggio ,M. ,Pizzerelli ,F. , Ruggiero ,C ., Ceda ,GP. ,Bandenelli , S. and Ferrucci, L. (2009)Omega-3 and Renal Function in Older Adults .Curr Pharm Des [online]15(36), pp 4149-58 . Available from:[ accessed 11 February 2014] NHS (2011), Eating Fish May fight AMD sight loss [online].NHS. Available from: [accessed 20 January 2014] NHS (2014) Live Well [online]. NHS. Available from: [accessed 20 January 2014] Olivier S. (2012), The Essential Guide to Foods that Heal, Constable &Robinson Ltd[Online], p18 available from: [ accessed 20 January 2014] Roos B. D., Sneddon A. and Macdonald H. (2012), Food & Health Innovation[online]. FHIS. Available from: [ accessed 20 January 2014] Usydus Z. and Szlinder- Richert J. (2012) Functional Properties of Fish and Fish Products: A Review, International Journal of Food Properties [online], 15(4),pp.823-846. Available from : EBSCO HOST[accessed 20 January 2014] Xun P., Qin B., Song Y., Nakamura Y., Kurth T., Yaemsiri S., Djousse L. and He K. (2012), Fish consumption and the risk of stroke and its subtypes: accumulative evidence from a meta-analysis of prospective cohort studies, European Journal of Clinical Nutrition[online], 66,1199-1207. Available from: Academic OneFile [accessed 20 January 2014] Zheng ,J ., Hanug, y. Yu,Y., Hu,X ., Yang ,B . and Li,D. (2012) Fish Consumption and CHD Mortality of Seventeen Cohort Studies ,Public Health Nutrition [online], 12(4) pp725-37. Available from:[ accessed 11 February 2014]