Food plan for a hot summer day

Ms H

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 Coffee with skimmed milk 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 gluten-free 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. Enjoy these healthy dishes!

Healthy Gluten- Free Snack

Ms H

The date palm, Phoenix dactylifera, is a flowering plant species in the Arecaceae palm family farmed for its edible sweet fruits.

Nutritional values:

Dates are good source of dietary fibre, carbohydrates, sugar and protein. They contain essential minerals such as calcium, iron, phosphorous, sodium, potassium, magnesium and zinc. They also contain vitamins such as folate, vitamin A, vitamin K, thiamine, riboflavin and niacin.

Health benefits:

·      Dates are the perfect snack for an immediate burst of energy due to their high natural sugar: glucose, fructose and sucrose contents. 

·      Dates consist of organic sulphur, which has a meaningful amount of health benefits, including the reduction of allergic reactions.

·      The vitamins and the potassium promote a healthy and responsive nervous system and also improve the speed and alertness of brain activity.

·      They are helpful in keeping your heart healthy and reducing the risk of stroke and other heart related diseases.

·      Dates are frequently used as a cure for alcoholic intoxication.

·      Recent research has shown that dates may reduce the risk and impact of abdominal cancer. 

·      Minerals present in dates are beneficial to bone health.

·      Eating dates may reduce night blindness.

Processed Foods  in Gluten-Free Diet 

Ms H

Foods prepared with physical or chemical treatments are considered as processed foods. They are almost always high in salt, which is their main negative point.  While salt in high quantities is unhealthy, small amounts are actually good for you and crucial for the function of all of our organs. However, the salt has its antibacterial properties, which make it ideal for preservation. Humans have been preserving foods for centuries. Your ancestors used to dry, freeze, can or pickle foods to extend their shelf life. Now with an increase in packaged foods also came an increase in different preservation methods. Chemical preservation is used to delay spoilage, enhance colour and flavour, and maintain consistency and texture of foods. The common preservative in many cured or smoked meats, such as bacon, jerky, deli meats and smoked salmon is sodium nitrate which helps to reduce colour changes.

Sodium nitrate in processed meat can damage the blood vessels around your heart, which can cause them to harden and narrow, which makes it more likely that you will develop heart disease. Eating regularly sodium nitrate with food you also increase the risk of developing type 2 diabetes in additional to these your chances of developing certain types of cancer increases too.

Processed foods include synthetic additives; E numbers are codes for substances that are permitted to be used as food additives with in EU and Switzerland. They are commonly found on food labels.  

Example cereals are very often fortified with calcium. Whenever cereals are refined the vitamins and minerals are removed and the companies must replace them later by law. This process is called “fortifying”. The nutrients that have been added to foods afterward they are less effective synthetic substances and often harder for the body to absorb. For instance, someone who has a lactose intolerance might use a water fortified with calcium. Temporarily fortification is the only way that vegetarians can get vitamin B12 in their diet, which is highly important for brain function and nerve health.

Many of the processed foods we get from fast food chains have added saturated fats and trans fats. While these aren't good for us, they do make us feel full for longer due to their slowest digestion.

Generally the processed foods are not as healthy as getting fresh foods. Some foods are worse for you than others and are increasing your risk of many conditions and diseases. While cancer is one of the worst, regularly eating the cancer causing foods can also lead to heart disease, diabetes, chronic inflammation, and so much more.

Here is the evil food list: canned foods, refined sugar, salted, pickled and smocked foods, grilled red meat, carbonated beverages, gluten-free starches, farmed fish, hydrogenated oil, microwave popcorn.