Food diary discussion

Discuss the findings in regards to my own typical food intake day (provided) , a typical Western diet and the changes brought about by some naturopathic dietary adjustments Personal 7 Day Diary: (highlighted day is the calculated one) Breakfast Snack Lunch Snack Dinner Snack Water (cups) 1 Porridge: 165g oats 237ml coconut water 237ml water 3 dried figs 8g pumpkin seeds 9g sunflower seeds 21g honey 1 tsp cacao powder Apple,plum 66g Hummus, 123g sauerkraut 300g B.bread 250ml rooibos tea – Cashew noodles: 50g carrots 5g coriander 50g chestnut mushrooms 90g courgette ½ tsp garlic ½ onion 12 ml soy sauce 14g honey 75g Whole wheat noodles 30g cashews ¼ tsp chilli 34g Chocolate Rooibos tea 3 2 Porridge: 165g oats 237ml coconut water 237ml water 3 dried figs 8g pumpkin seeds 9g sunflower seeds 21g honey 1 tsp cacao powder – Beans on toast: 250g cannellini beans 130g plum tomatoes (canned) 1 tsp Himalayan salt 1tbsp balsamic vinegar – Grilled chicken w. couscous: ½ red onion ½ carrot 1 chicken breast ½ tsp cumin 60g wholewheat couscous ½ lemon 2 tbsp yoghurt 1 tsp harissa 1 tbsp olive oil 200g Buscuites, rooibos tea 2 3 Porridge: 165g oats 237ml coconut water 237ml water 3 dried figs 8g pumpkin seeds 9g sunflower seeds 21g honey 1 tsp cacao powder – Tomato soup w. Bread: 300g canned plum tomato 150g onion 3g garlic 1 tsp h.salt 1 tsp dry coriander – Chicken Teriyaki: 2 chicken thighs 75g B.rice 7g ginger 5g sesame seeds ½ tbsp. sesame oil 1spring onion 12ml soy sauce ½ lime 1tbsp sunflower oil 1tbsp b.sugar 50g snap peas 34g Chocolate, Rooibus tea 2 4 Porridge: 165g oats 237ml coconut water 237ml water 3 dried figs 8g pumpkin seeds 9g sunflower seeds 21g honey 1 tsp cacao powder – Tomato soup w. Bread: 300g canned plum tomato 150g onion 3g garlic 1 tsp h.salt 1 tsp dry coriander – Lamb Muussaka: 60g yoghurt 200g aubergine ½ beef stock cube ½ onion 5g garlic ½ tbsp Oregano ½ tsp cinnamon 100g lamb 150g potatoes 1tbsp tomato paste 45g lettuce 1 tsp h.salt 1 tsp olive oil Ginger tea 3 5 Porridge: 165g oats 237ml coconut water 237ml water 3 dried figs 8g pumpkin seeds 9g sunflower seeds 21g honey 1 tsp cacao powder – 66g Hummus, 123g saurkrout 300g B.bread 250ml rooibos tea 34g Chocolate, Rooibos tea Chicken Biryani: 75g basmati rice 125g chicken breast ½ red onion ½ tbsp. tomato paste 60g green beans ½ tbsp curry 75g yoghurt ½ chicken stock cube ½ tbsp sunflower oil 200g Buscuite, Rooibus tea 3 6 Porridge: 165g oats 237ml coconut water 237ml water 3 dried figs 8g pumpkin seeds 9g sunflower seeds 21g honey 1 tsp cacao powder – Tomato soup w. Bread: 300g canned plum tomato 150g onion 3g garlic 1 tsp h.salt 1 tsp dry coriander – Cajun fish: 55g tinned pinapple 1 spring onion ½ tbsp. white rice vinegar 1 basa fillet 65g B. rice ¼ tsp chilli flakes ½ tsp coriander seeds ½ tsp cumin ½ tsp paprika 5g mint ½ tomato 1 tsp salt 1tbsp sunflower oil ½ tsp pepper – 3 7 Porridge: 165g oats 237ml coconut water 237ml water 3 dried figs 8g pumpkin seeds 9g sunflower seeds 21g honey 1 tsp cacao powder – – Apple 2plum Chicken noodles: 1 chicken breast ½ red pepper ½ red onion 1 spring onion 15g ginger 3g garlic 7g coriander 62g egg noodles ¾ tbsp. soy sauce 1 tbsp hoisin sauce 34g Chocolate, Rooibus tea 2 Oats chromium reference http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=109 IU to microgram value For Vit A,E,D https://dietarysupplementdatabase.usda.nih.gov/conversions.html Iodine in Himalayan salt http://naturalsociety.com/significance-iodine-7-foods-rich-in-iodine/ Calories in sugar http://www.fatsecret.co.uk/calories-nutrition/generic/sugar?portionid=27026& How to calculate glycemic load http://www.diabetes.co.uk/diet/glycemic-load.html Glycemic index of foods http://www.glycemicindex.com/foodSearch.php?num=681&ak=detail How many kcal in protein, carbs, and sugars https://faculty.mccneb.edu/CVanRiper/Unit%201/Nutrition%20Calculations%20Information%20Sheet.pdf Molybdenum http://lpi.oregonstate.edu/mic/minerals/molybdenum#function Avg hight and weight uk: http://www.nhs.uk/Livewell/loseweight/Pages/height-weight-chart.aspx RNI Reference: https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/384775/familyfood-method-rni-11dec14.pdf RNI British nutrition foundation: https://www.nutrition.org.uk/attachments/article/261/Nutrition%20Requirements_Revised%20Oct%202016.pdf Safe upper limits on vitamins and menirals: https://cot.food.gov.uk/sites/default/files/cot/vitmin2003.pdf Appendix 3 Table of UK and USA dietary reference values for vitamins, minerals and trace elements http://onlinelibrary.wiley.com/store/10.1002/9780470775011.app3/asset/app3.pdf;jsessionid=2551B076856C42082EEFAB7E3C544799.f01t01? v=1&t=izhbs2gn&s=de2feaee7cd2e82fa1a1f0f32f1f7666a43936f2 The Book: https://www.amazon.co.uk/d/Books/Dietary-Reference-Values-Nutrients-Kingdom/0113213972 RNI https://www.nutrition.org.uk/attachments/article/261/Nutrition%20Requirements_Revised%20Oct%202016.pdf https://www.food.gov.uk/sites/default/files/ndns-scotland-executive-summary.pdf https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/384775/familyfood-method-rni-11dec14.pdf

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