3 day Balanced Diet
3 day balanced diet:
Note: The average calorie intake for a 12 year old boy is 1800-2600
Day 1-
Breakfast: 1 slice of Marble Cake (readymade) with 1 glass of cow’s milk that has a combination of Horlicks 3 in 1 and Bourn Vita.
Time: 10:30am
Calories for Marble cake: 437kcal
Calories for Horlicks: 107kcal
Calories for Bourn Vita: 80kcal
Total Calories consumed: 437+107+80= 624kcal consumed calories.
Lunch: 1 plate long grain white rice (cooked) with home cooked chicken curry and of course chicken. Also consumed 1 glass of water.
Time: 2:00pm
Calories in long grain white rice: 205kcal
Calories in home cooked chicken curry and chicken: 191kcal
1 glass of water: 0kcal
Total calories consumed: 205+191= 396kcal
Dinner: 1 plate of 2 chili and garlic flatbreads (fried) with homemade chicken curry. 1 mug of water.
Time: 9:30pm
Calories in 2 pieces of flatbread: 550kcal
Calories in with homemade chicken curry: 191kcal
Calories in a mug of water: 0kcal
Total Calories: 550+191= 741
Total Calories consumed: 741+396+624= 1761kcal
Day 2-
Breakfast: 1 bowl Nestum oatmeal and a cup milk that has a combination of Horlicks and Bourn Vita.
Time: 6:20am
Calories in Nestum: 191kcal
Total calories in Combinations + Milk= 187kcal
Total calories: 191+187= 378
Late breakfast in school: Hash brown with 2 slices of white bread.
Calories in total: 180+140= 320kcal
Lunch: 1 plate of one Flatbread with Masala chicken and fish curry.
Time: 2:45pm
Calories in 1 plate of flat bread: 71kcal
Calories in Masala chicken: 140kcal
Calories in Fish curry: 338kcal
Total calories consumed: 338+140+71= 549kcal
Dinner: 1 plate of one and a half Flatbread with Masala chicken and fish curry. For a sweet dish I ate a small portion of banana cake.
Calories in Flatbread: 177.5kcal
Calories in Masala Chicken: 140kcal
Fish curry: 338kcal
Banana cake calories: 180kcal
Total calories consumed: 835.3kcal
Total calories consumed in day 2: 2082.5kcal
Day 3
Breakfast- 1 bowl Nestum oatmeal and a cup milk that has a combination of Horlicks and Bourn Vita.
Time: 6:20am
Calories in Nestum: 191kcal
Total calories in Combinations + Milk= 187kcal
Total calories: 191+187= 378kcal
Lunch: Hash brown with 2 slices of white bread.
Calories in total: 180+140= 320kcal
Dinner: I ate 1 plate of 2 Flatbreads with a bowl fish curry (vegetarian). I drank water too to maintain my body temperature. I also ate 2 slices of bread.
Calories in Flatbreads (2) = 200kcal
Calories in Veg. Fish curry: 100kcal
Calories in 2 slices of bread= 180kcal
Total calories consumed: 480kcal
Total calories consumed today: 1178kcal
Evaluation:
Good: The Good thing is for my 3 day diet is that I have consumed a lot of Carbohydrates which is good as it provides energy. I have consumed both simple (low) and complex (high) to make sure I am receiving balanced amount of energy. Protein was also consumed for example I ate chicken which is also a good source of protein. I have eaten the breast part of the chicken. Secondly I have consumed fats to have a balanced diet.
Bad: I didn’t use the Carbohydrates effectively. As what I know Carbohydrates must be used vigorously in exercises because if I do not use it will be stored as fat in the body. Therefore my exercising rate was quite low so I have put additional weight which can increase my Cholesterol level and my weight. Sometimes food does not only have to be the main cause. I was stressed too. This factor can also allow me to put on weight. Protein was only consumed a bit which is fine but since I didn’t exercise there is no point of consuming Protein.
The nutrients in my diet: (Note: Approximate percentages will be added to reliability.)
Carbohydrates: 45%
Protein: 10-15%
Fats=20-25%
Water: Average 5-6 glasses a day.
Fibre= 0-5 percent each day
Vitamins and Minerals: 0-10 percent.
My Nutrients are not balanced because a balanced nutrient or diet needs:
Carbohydrates: 50-60%
Protein: 20%
Fats: 30%
These are known as the main nutrients needed by the body or it is also known as macronutrients.
Water: 8-10 glasses a day
Fibre: 15-20 percent
Vitamins and Minerals: Needed in small amounts to regulate the body systems.
These are known as the sub-nutrients or the micronutrients.
To make it balance I need to change:
The portion size to a slightly smaller if I am not using it effectively or a larger if I need them and I am using them effectively. Food preparation: I should have eaten less fried that means less cholesterol level that causes plaque between arteries and eaten more steamed because steam contains air the removes toxic from the body. Fried can be eaten in small amounts. Boiled too.
Note: The average calorie intake for a 12 year old boy is 1800-2600
Day 1-
Breakfast: 1 slice of Marble Cake (readymade) with 1 glass of cow’s milk that has a combination of Horlicks 3 in 1 and Bourn Vita.
Time: 10:30am
Calories for Marble cake: 437kcal
Calories for Horlicks: 107kcal
Calories for Bourn Vita: 80kcal
Total Calories consumed: 437+107+80= 624kcal consumed calories.
Lunch: 1 plate long grain white rice (cooked) with home cooked chicken curry and of course chicken. Also consumed 1 glass of water.
Time: 2:00pm
Calories in long grain white rice: 205kcal
Calories in home cooked chicken curry and chicken: 191kcal
1 glass of water: 0kcal
Total calories consumed: 205+191= 396kcal
Dinner: 1 plate of 2 chili and garlic flatbreads (fried) with homemade chicken curry. 1 mug of water.
Time: 9:30pm
Calories in 2 pieces of flatbread: 550kcal
Calories in with homemade chicken curry: 191kcal
Calories in a mug of water: 0kcal
Total Calories: 550+191= 741
Total Calories consumed: 741+396+624= 1761kcal
Day 2-
Breakfast: 1 bowl Nestum oatmeal and a cup milk that has a combination of Horlicks and Bourn Vita.
Time: 6:20am
Calories in Nestum: 191kcal
Total calories in Combinations + Milk= 187kcal
Total calories: 191+187= 378
Late breakfast in school: Hash brown with 2 slices of white bread.
Calories in total: 180+140= 320kcal
Lunch: 1 plate of one Flatbread with Masala chicken and fish curry.
Time: 2:45pm
Calories in 1 plate of flat bread: 71kcal
Calories in Masala chicken: 140kcal
Calories in Fish curry: 338kcal
Total calories consumed: 338+140+71= 549kcal
Dinner: 1 plate of one and a half Flatbread with Masala chicken and fish curry. For a sweet dish I ate a small portion of banana cake.
Calories in Flatbread: 177.5kcal
Calories in Masala Chicken: 140kcal
Fish curry: 338kcal
Banana cake calories: 180kcal
Total calories consumed: 835.3kcal
Total calories consumed in day 2: 2082.5kcal
Day 3
Breakfast- 1 bowl Nestum oatmeal and a cup milk that has a combination of Horlicks and Bourn Vita.
Time: 6:20am
Calories in Nestum: 191kcal
Total calories in Combinations + Milk= 187kcal
Total calories: 191+187= 378kcal
Lunch: Hash brown with 2 slices of white bread.
Calories in total: 180+140= 320kcal
Dinner: I ate 1 plate of 2 Flatbreads with a bowl fish curry (vegetarian). I drank water too to maintain my body temperature. I also ate 2 slices of bread.
Calories in Flatbreads (2) = 200kcal
Calories in Veg. Fish curry: 100kcal
Calories in 2 slices of bread= 180kcal
Total calories consumed: 480kcal
Total calories consumed today: 1178kcal
Evaluation:
Good: The Good thing is for my 3 day diet is that I have consumed a lot of Carbohydrates which is good as it provides energy. I have consumed both simple (low) and complex (high) to make sure I am receiving balanced amount of energy. Protein was also consumed for example I ate chicken which is also a good source of protein. I have eaten the breast part of the chicken. Secondly I have consumed fats to have a balanced diet.
Bad: I didn’t use the Carbohydrates effectively. As what I know Carbohydrates must be used vigorously in exercises because if I do not use it will be stored as fat in the body. Therefore my exercising rate was quite low so I have put additional weight which can increase my Cholesterol level and my weight. Sometimes food does not only have to be the main cause. I was stressed too. This factor can also allow me to put on weight. Protein was only consumed a bit which is fine but since I didn’t exercise there is no point of consuming Protein.
The nutrients in my diet: (Note: Approximate percentages will be added to reliability.)
Carbohydrates: 45%
Protein: 10-15%
Fats=20-25%
Water: Average 5-6 glasses a day.
Fibre= 0-5 percent each day
Vitamins and Minerals: 0-10 percent.
My Nutrients are not balanced because a balanced nutrient or diet needs:
Carbohydrates: 50-60%
Protein: 20%
Fats: 30%
These are known as the main nutrients needed by the body or it is also known as macronutrients.
Water: 8-10 glasses a day
Fibre: 15-20 percent
Vitamins and Minerals: Needed in small amounts to regulate the body systems.
These are known as the sub-nutrients or the micronutrients.
To make it balance I need to change:
The portion size to a slightly smaller if I am not using it effectively or a larger if I need them and I am using them effectively. Food preparation: I should have eaten less fried that means less cholesterol level that causes plaque between arteries and eaten more steamed because steam contains air the removes toxic from the body. Fried can be eaten in small amounts. Boiled too.