Food plan for a hot summer day

Foods that can contribute to your fluid intake:

·      Cucumber contains 95% of water. It also provides you with dietary fibre vitamin C, potassium and magnesium. Example: a cup of cucumber slices is nearly as thirst quenching as a glass of water.

·      Strawberries contain 91% of water, vitamin C also provide folate, a vitamin B that’s essential for the healthy growth of new cells.

·      Watermelon contains 92% of water. It is a good source of vitamin C and, also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer.

·      Salad greens contain more than 90% of water and nutrients such as dietary fibre, vitamin C, vitamin B6, beta- carotene, vitamin K, thiamine, potassium, calcium, magnesium and iron.

·      Regular plain yogurt is 85% to 88% water. You’ll get calcium, vitamin B12 riboflavin and probiotics.

Food	Ingredients	Calorie content Kcal	Nutrients
Start of the day: Freshly squeezed Lemon juice with Look warm water Breakfast : Toasted nuts and seeds cereal with Plain yogurt Snack: Slice of watermelon Lunch: Gazpacho with toasted bread Snack: Aubergine dip with carrot and celery sticks Dinner: Moroccan Spiced Salmon Glass of chilled white wine	1 lemon 100ml water 80g of cereal consisting pumpkin seed sunflower seed linseed almond ¼ red onion 1 cove of garlic ½ red pepper ½ yellow pepper 200g cucumber 200g tomato 1tbsp vine vinegar 1tbsp olive oil small  amount of basil 2 slices of wholemeal baguette toasted 1 aubergine small onion 1 clove of garlic  ½ tbsp olive oil 50g soured cream salt pepper 2 carrots 2 celery sticks Moroccan spices  1 skinless salmon garlic 50g couscous 5g sultana 5g prunes 5g flaked almonds	50 kcal 480 kcal 150 kcal 450 kcal 220 kcal 480 kcal Total : 1830 kcal	Antioxidant, vitamin C, anti-inflammatory Provides fibre (keeps bowels healthy), carbohydrates provide energy and proteins provide essential amino acids. Consists of essential minerals and vitamins. Plain yogurt is 85% to 88% water. You’ll get calcium, vitamin B12 riboflavin and probiotics. 92% of water. It is a good source of vitamin C and, also has lycopene, an antioxidant that may help protect against heart disease and some types of cancer. Cucumber is packed with mineral rich fluids and keeps the body well hydrated. Tomato and pepper are packed with  health enhancing  nutrients. Rich in fibre helps remove toxins Celery has its anti-inflammatory  effect Salmon is essential to a good diet it contains omega 3 fatty acids, vitamins and minerals Couscous provides vitamin B carbohydrate and protein

During the day drink plenty of water and drink a glass of water half an hour before your meal.  During the day try to avoid consumption of alcohol because it increases the dehydration.  The food plan contains a glass of wine in the evening meal for relaxation.

All Is About Meat

Human nutrients

·      fat  should be 30% of the daily meal, which is for an adult approximately  65g/day

·      proteins should be15%  of the daily meal, which is for an adult approximately  73-75 g

·      carbohydrates should be 55% of the daily meal, which is for an adult approximately 

 268-275 g

·      fibres

·      minerals

·      vitamins

·      water  - an adult needs to drink 8 cups/day

The basic nutrients are consumed in five different food groups:

·      fruits and vegetables

·      starch

·      meat

·      dairy

·      fat and sugar

Meat, fish, eggs and beans give us proteins, which help to grow and repair cells. 2-3 servings /day should include one of this group. A portion is 130g of salmon or 80g of raw meat or 2-3 tablespoons of pulses or 2 tablespoons of nuts.

Red meat supplies iron, which easily absorbed by the body, vitamin B12, which helps make DNA and keeps nerve and red blood cells healthy and it also provides zinc, which keeps immune system working properly.                                  

Source of vitamin B12 in your diet:

In general, red meats (beef, pork and lamb) have more cholesterol and saturated fat than chicken, fish and vegetable proteins such as beans. Cholesterol and saturated fat can raise your blood cholesterol and make heart disease worse. Chicken and fish have less saturated fat than most red meat.  The unsaturated fats in fish, such as salmon, actually have health benefits. Omega-3 fatty acids, found in fish and some plant sources, may reduce the risk of cardiovascular disease.
It’s OK to eat red meat as long as you limit the amount; once a week 70-80g .

Beef provides nutrients like zinc, iron, protein and B vitamins, and half of the fat found in beef is monounsaturated, the same heart-healthy fats found in olive oil.

Grass-fed beef is leaner than grain-fed, which makes it lower in total fat and saturated fat. Grass-fed beef also contains relatively small amount omega-3 fatty acids. You can see red meat contains numerous vitamins and minerals that are essential for a healthful, balanced diet. In recent years, however, its reputation has been severely blemished, with studies suggesting that red meat intake can increase the risk developing colon cancer and Alzheimer’s disease.

Meat contains a whole lot of iron which, when eaten in excess, can raise levels of iron in the brain that may destroy myelin. This disrupts brain communication, and signs of Alzheimer’s appear. The processed red meat like hot dogs and salami are the worst may be because their preparation, since charring meat increases toxins (nitrosamines) that can lead to stomach cancer. Some studies have found an association with red meat consumption and increased risk of a shortened lifespan. Eating meat hardens blood vessels; carnitine content of the red meat may cause hardening and clogging of the arteries. Researchers found that increased carnitine levels predicted increased risks for cardiovascular disease. Diets rich in animal products contribute to the increased risk occurrence of obesity as well as type 2 diabetes. Eating healthier protein sources such as fish, nuts, and legumes was associated with a lower risk of mortality.