Task 6 Research a healthy food on healthy diet

For task 6 I had to do the research on healthy diet. And did the video interview with the dietician  her name is Colleen who works in Henderson Medical Centre .Where we have our family Doctor. She gave me some good advice how to be fit and healthy.                                         

Here is a video interview with Colleen.

Use  a healthy plate in you diet, for example vegetables,whole grains and healthy protein  to have balance meal.

The healthy eating Pyramid

•  Eat less, for example white bread, jam, butter.

•  Eat in moderate amount, such as Cheese, full cream milk and high fat yogurt.

•  Eat more, like nuts, fish, chicken. 

• Eat large amount, such as vegetables, fruits, whole grain bread and use good oil, like olive oil. But most important thing is exercise    

Add caption


Make you food more attractive I think people eat with their eyes  

 Try to eat brightly coloured fruits and vegetables which are  high in vitamins and minerals

 

Serving per day . How much do we need?
Fats and oils eat : eat very little
Milk and milk products: 2 servings. 1 pot yoghurt 2 scoops ice cream or 2 slices of cheese.
Bread and cereals : At least 6 servings. 1 serving - 1 slice bread or 2 weetbix or 1 cup cooked pasta
Fruit: At least 2 servings. 1 serving - 1 average apple or banana or plum or kiwifruit.
Eat lots of vegetables : At least 3 serving - 1 serving - half cup cooked vegetables or salad.
Drink plenty of water: 6 to 8 glasses
Dinner : 1 servings Lean meats or chicken or seafood or eggs or nuts or dried beans.

This is colleen's room

  

  Reception and Waiting area

 Inside medical centre

 This is my own recipe : Salmon and Kumara with steam  vegetables.
Preparation  30 minutes 
cooking 20 minutes
serves 4 people
Ingredients 

3 piece of Salmon

3 cloves garlic 

2 chilli 

 1/2 teaspoon salt

1 tablespoon lemon juice 

 1/2 teaspoon sesame seeds

 500g Kumara 

  1 broccoli head (cut into wedges)  

2 Carrot( cut into wedges)

Method  

1. Marinate Salmon with garlic, chilli, lemon juice and salt for 5 minutes.
2. Boil Kumara for 5 minutes depends on size of the kumara.
3. Steam the vegetables for 3 minutes
4. sprinkle sesame seeds on top of the Salmon and bake for     for 4 minutes 200 degree 
5. serve hot you'll love it eat

     

   

REFLECTIVE BLOG ON TASK 6

Task 6 talks about healthy diet.This task was interesting for me because I love healthy food. Actually task 6 was easier because I had some ideas on healthy diet. First I decided to talk to the dietician in Unitec but she was only available on thursday at Mount Albert campus.Than I called Mission Nutrition Clinic which is in New Market and talked to Claire but she told me she is fully booked for two months. At last I decided to make an appointment with Collen at Henderson Medical Centre who is  the dietician. She gave me some useful tips on healthy diet.

I had an appointment with her on Saturday and I also prepared some questions. She told me to keep our self healthy and fit we need to  eat regularly healthy food and regular exercise. And need to keep the  quantities appropriate too many people in New Zealand eat too much. She told me how can I encourage my family to eat fruit as a snack fruits really need to be available. And need to keep other snacks to minimum if they are other things that children use to eat it will be very difficult to them to get back to the fruits, so fruits is number choice others are especially treats for now and again. I asked her how many times should I snack during the day. The dietician told me snacking can be real problem if you use snacking to make up not having  a  meal. If you a going to snack small snacks and choice healthy snacks lots of snacks available at the moment really  high in sugar and high in fat. Fruit is better snack and yoghurt if you want a snack think healthy don't think chocolate biscuits or lollies think fruit.

Even I asked her about red wine she told me red wine has antioxidant we do need, but with everything we got to have in moderation wine as a relaxing drink is fine . The problem start    when you drink too much is good to drink in a  small quantities, for example 1 glass a day is fine. We can get antioxidant from  fruits, like blue berries . She gave me one good piece of advice  that was regular meals and choice small to moderate portion and don't miss meals. I have learnt so much on healthy diet because she gave some useful information on diet. And also I took some photos which you can see on my blog and if you want you can try my recipe. 
I would like to thank my Teacher for all her help and support and not forgetting the students. 

            

This is my group presentation