Healthy Food For Healthy Family
- 1. GROUP 4 HEALTHY FOOD FOR FAMILY
- 3. Healthy food ● Any food believed to be good for you ● High in fibre, natural vitamins, fructose and others ● May reduce cholesterol, reduce atherosclerosis and risk of stroke, help control glucose, halt progression of osteoporosis and reduce the risk of infections and cancer Details of family ➔ Husband 36 years old Athlete ➔ Wife 29 years old Pregnant ➔ Father 75 years old ➔ Kids 1 years old 4 years old
- 4. SPECIAL NEEDS OF EACH FAMILY MEMBER
- 5. Husband ● Load Up on Carbohydrates - breads, cereals, pasta, fruit, and vegetables ● Enough Protein - lean meats, fish, poultry, nuts, beans, eggs, or milk Father ● Vitamin B12 - Fortified cereal, lean meat and some fish and seafood ● Fiber - Whole-grain breads and cereals, and more beans and peas ● Potassium - Fruits, vegetables and beans Wife ● Dairy - milk, yogurt and cheese are good dietary sources of calcium, protein and vitamin D Kids 1) 1 year old 2) 4 years old ● Protein - seafood, lean meat and poultry, eggs, beans, peas, soy products ● Fruits - variety of fresh, canned, frozen or dried fruits ● Vegetables - dark green, red and orange, beans and peas, starchy and others ● Grains - whole-wheat bread, oatmeal, popcorn, quinoa, or brown or wild rice ● Dairy - milk, yogurt, cheese or fortified soy beverages
- 7. SUNDAY 7:00 AM: BREAKFAST 12:24 PM: LUNCH 4.30 PM: TEA TIME 7:45 PM: DINNER
- 8. MONDAY 7:00 AM: BREAKFAST 12:45 PM: LUNCH 4:30 PM: TEA TIME 7:45 PM: DINNER
- 10. SUNDAY BREAKFAST Nasi Lemak RM 2 X 4 Banana Juice RM 5 X 1 LUNCH Chicken Rice RM 5 X 4 Baby food RM 5 X 1 Watermelon RM 10 X 1 Plain Water
- 11. TEA Cekodok RM 3 Tea RM 1.50 X 4 DINNER Plain rice RM 1 X 4 Steamed vegetables and Ulam RM 2 X 4 Steam sea bass RM 30 Plain water TOTAL EXPENSES: RM 99
- 12. MONDAY BREAKFAST Chinese Fried Rice RM 4 X 4 Papaya RM 8 Orange Juice RM 8 LUNCH Nasi Kerabu RM 5 X 4 Baby food RM 5 Plain Water
- 13. TEA Karipap RM 0.50 X 4 Milo RM 2 X 4 DINNER Fried Bihun RM 4 X 4 Grapes RM 10 X 1 Sirap Ice RM 1 X 4 TOTAL EXPENSES: RM 97
- 14. BUDGET FOR THE WHOLE MONTH Average budget for the menu per day:- = (RM 99 + RM 97)/2 = RM 98 Therefore, for a whole month would be:- = RM 98 x 31 days = RM 3,033.00
- 15. NUTRITIONAL VALUE FOR EACH MEAL Sunday Meal (Calories per serving) Breakfast -Nasi Lemak - Banana Juice - 381 / 305g - 170/207.03g Lunch - Chicken Rice - Baby food - Watermelon - Plain Water - 270/183.46g - 60/113g - 90/286g (1/16 melon) - 0 Tea -Cekodok - Tea - 45/70g (per piece) - 2/178g Dinner - Plain rice - Steamed vegetables and Ulam - Steam sea bass - Plain water - 205/ per serving - 45/140g - 135/129g - 0 Total = 1403 calories
- 16. Monday Meal (Calories per serving) Breakfast - Chinese Fried Rice - Papaya - Orange Juice - 240/per plate - 62/145g (per piece) - 120/249g Lunch - Nasi Kerabu - Baby food - Plain Water - 150 / per plate - 60/113g - 0 Tea - Karipap - Milo - 130/40g (per piece) - 90/18.28g Dinner - Fried Bihun - Grapes - Sirap Ice - 237/100g (per serving) - 34/49g(10 grapes) - 140 / per glass Total = 1263 calories