Three days diet for a vegetarian

Name

Professor

Course

25 march 2014

Q1. Three days diet for a vegetarian

Days/ Meal Monday Friday Sunday

Breakfast 1 pkg hard granola bar (- 1.5 oz)

2 oz craisins

2 eggs, hard boiled

1 cup 1% milk

1 c low fat yoghurt

1 medium banana

1tbsp peanut butter

2 slices wheat toast

2 oz frozen waffles

2 tbsp maple syrup

1 tbsp butter melted

½ c LF cottage cheese

1 c 1% milk

Mid Morning Snack ½ c mango juice

2 slices of unleavened bread 3 pieces of soya shammi kebab 1 Baked chaklis

½ c 1 % milk

Lunch 2 tbsp peanut butter

1 tbsp jelly

3oz carrots

20grapes

1 cup 1% milk

1 oz flavored chips Veggie burger patty

2 oz hamburger bun

1 tsp mayonnaise

½ c green peas

1 medium apple

1 c 1 % milk

1 medium apple

8 oz hummus

½ c raw cauliflowers

½ c snap peas

1 medium apple

Evening Snack 3 pieces of soya shammi kebab 1 Baked chaklis

½ c 1 % milk 2 Baked chaklis

½ c 1 % milk

Dinner 1.5 cup vegetarian chili

1oz LF cheddar

½ c Italian blend vegetables

½ c sweetened strawberries

11 oz vegetarian lasagna

1 c vegetable blend

1.5 slice fresh pineapple

1 c 1% milk

½ Processed tofu ½ processed tofu (frz)

1 small sweet potato (1c)

½ c vegetables

1/6 berry pie (3.9oz)

Totals 2010 kcals

58 cholesterol (mg)

17 protein (g)

25 fat (g)

36 fiber (g) 2020 kcals

57 cholesterol (mg)

18 protein (g)

24 fat (g)

33 fiber (g) 2000 kcals

55 cholesterol (mg)

15 protein (g)

30 fat (g)

41 fiber (g)

Diet analysis questions

b) There will be no loss or gain due to the constant quantity taken.

The meals taken are well balanced and would help in maintaining good health, growth, energy and vitamins.

c) 10% of calories do come from the carbohydrates as per the macronutrient range

This low level calorie is good for maintaining good health and keeping the body physically fit.

Carbohydrates and fiber

c) The total grams of fiber consumed are 110 (g)

e) The examples of foods that have good source of fiber are raw cauli- flowers; veggie burger and Italian blend vegetables.

f)

g) Cola, Candy and Pastry

Fat and cholesterol

f) Saturated fats pose a great risk for heart attack and stroke diseases. Saturated fats tend to clump and form fatty acid deposits in the body that is a health risk. Cardiovascular diseases are experienced due to fatty foods, among other causes. The cardiovascular diseases occur when cholesterol and other fatty substances form small tumor like swellings on blood artery walls. This clogs blood pathway, thus affecting flow of blood, oxygen and other nutrients, leading to heart attack.

g) Trans fats are contained in spreads and margarines.

The examples of saturated fats include chicken skin and fat on meat. Chicken and beef for example have 30% and 50% of saturated fats contents respectively. It is thus important to have very low intake of fats, specifically the saturated fats that lead to blood clog.

h) Examples of unsaturated fats include flower seeds and help to lower cholesterol and reduce heart disease. These food items have lower fat content and are considered better for those with heart related diseases and complexions.