5Madsen


 * Project 1**

Eating healthy is good for your body. It gives your body the things it needs to get through the day. Some advantages of healthy eating are more energy, keeps your brain active, and keeps your body strong. There are some keys to making sure your food is healthy. First you should eat a variety of foods and not all one food. Next you should have a balanced meal. Third you should watch how much you eat and what you eat. And lastly and most importantly you should have essential nutrients in your food. Your body needs a lot of nutrients. If you only eat one kind of food you are not getting the need nutrients another food may have. For example if you just chicken and no fish your body isn’t getting enough Omega 3. Variety expands the amount of nutrients you can eat in one meal. A balanced diet is important because it allows you to many nutrients. If you have too much steak you will get too much protein and not get enough of the Vitamin Cs you need. Having a balanced diet makes sure you do not have to many of one nutrient. Eating too much food is one way a food can become unhealthy, but this doesn’t mean you shouldn’t feel hungry after a meal. The amount one can eat is different from person to person. If you are an Olympic swimmer you should expect to eat more food than a 155-pound high school student. The swimmer needs many calories because he is constantly working out. The more a person works out the more they should eat to make sure they have the energy to do an activity. If you are an average male who works out but just to stay healthy you should eat less calories, you should eat around 2,500 calories a day. Here is a guide that you can follow to make sure you don’t go over the recommended calories you should eat in a day: 9-13 14-18  19-30  31-50  51+ || 1,200  1,600  1,800  2,000  1,800  1,600 || 1,400-1,600  1,600-2,000  2,000  2,000-2,200  2,000  1,800 || 1,400-1,800  1,800-2,200  2,400  2,400  2,200  2,000-2,200 || 9-13  14-18  19-30  31-50  51+ || 1,400  1,800  2,200  2,400  2,200  2,000 || 1,400-1,600  1,800-2,200  2,400-2,800  2,600-2,800  2,400-2,600  2,200-2,400 || 1,600-2,000  2,000-2,600  2,800-3,200  3,000  2,800-3,000  2,400-2,800 ||  []
 * ** Gender ** || ** Age (years) ** || ** Not active ** || ** Moderately Active ** || ** Active ** ||
 * Child || 2-3 || 1,000 || 1,000-1,400 || 1,000-1,400 ||
 * Female || 4-8
 * Male || 4-8

Lastly, your body needs the right nutrients so it can stay strong and energized. Your body needs carbohydrates, such as grains, to help your brain function, nervous system, and red blood cells. Fats help provide energy and keep your body warm. Fats also carry vitamins, vitamins help keep your body looking nice and healthy. Fiber is very important in digestion and making sure you don’t get constipated. All of these things help your body stay healthy; you just need to make sure you keep a balance. Eating healthy can be delicious; you just need to make sure to eat right. Eat variety in small amounts, get the right nutrients, and eat balanced meals.


 * Project 2**

Healthy eating is a relatively easy thing to do. And it can be really delicious too. You just need to make sure the meal is balanced, and try and stay away from a lot of oils and unneeded fats. I am trying to make healthy eating an enjoyable experience. So I have planed a full meal that is very balanced and delicious at the same time. Who said healthy eating had to be bland. First, I am going to make a soup. I am going to make a butternut squash, honeydew melon, and prosciutto soup served hot. This is a very yummy twist on a regular butternut squash soup. This small bowl is healthy for many reasons. First butternut squash has 457% of the recommended daily allowance of potassium, fiber and magnesium. Along with that the honeydew adds vitamin B-6 and vitamin C to the dish. These vitamins help with digestion and with tissue repair in your body. Prosciutto does have fat on it but it’s a great source of sodium. It also has cholesterol for your body to use. For the main portion of the meal I will make shrimp and lime kabobs marinated in ginger and lime juices and grilled. Using the grill gets rid of any fats that you may use to make a pan nonstick (butter, oil, ect.). Shrimp is a great source of protein and has no fat. It is also full of vitamins and minerals that it gets from its life in the ocean. The fresh ginger juice that the shrimp will marinate in is very good for your body. Ginger helps your body absorb nutrients. This will help your body get nutrients from each part of the meal. And lastly is the lime, it is good for your skin, digestion, gums, eyes, and even helps with weight loss. This will be good if you’re trying to watch your weight and still eat good portions of great healthy food. As a side to the ginger lime shrimp I am going to create a roasted carrot and red quinoa salad. This item is served cold is a very healthy and filling side dish to help accompany the shrimp. Quinoa is used in a lot of healthy meals now a day. Along with being super healthy and tasty it is very low cost. Quinoa is very high in protein and is low in calories. This is a good combination for someone who is very active. The roasted carrots also help with dental health, eye care, and even hair health. Carrots keep you looking pretty and feeling good. Carrots also have potassium, fiber, carotenoids, and alkaline elements. All together this meal works flavor wise and is very healthy. Who ever said healthy eating is hard just needs to hop on line and look for healthy recipes. Most of the ingredients are very low cost and delicious too. These three dishes all work together and create a delicious and healthy meal.