6.30 2 pieces of toast with butter and Marmite and 3 weetabix with milk and sugar, cup of tea with milk and 2 sugar
7.35 Frozen yoghurt and 500ml bottle of oasis
9.30 ready salted crisps
10.30 chicken tikka baguette and lemonade and cookie
11.00 Dr pepper salt and vinegar crisps and cookies
1.15 miss millies burger meal 2 cans of Dr pepper and fruit pastilles
3.30 Dr pepper and chicken salad sandwich
5.15 fanta fruit twist and apple
6.15 3 rich tea biscuits and 5 milk chocolate digestives
8.00 kfc boneless banquet meal and sprite
8 30 fruit salad
9.00 ice cream
10.30 rice crispies
Day 2
6.30 2 weetabix with milk and sugar and slice of toast. with chocolate spread
7.30 bacon egg bab and oasis
8.30 frozen yoghurt
9.45 prawn cocktail crisps and monster energy drink
10.30 cookie and turkey sandwich
1.00 miss millies strip meal and chips and coke
2.35 frozen yoghurt and banana
3.00 chocalate buttons and monster energy drink
4.45 fried rice and noodles
6.00 ice cream and fruit
7.30 French toast and water
8.15 cereal 2 weta kx and milk no sugar
9.55 water
Day 3
9:00 cornflakes and orange juice
10.00 hash browns
12.00 Mountain Dew and twix
1.30 beans on toast
2.15 fanta fruit twist
3.20 crackers and cheese
5.15 chicken korma and black current ribena
7.50 chocolate cake
8.15 coke
11.00 water
Day 4
9.30 2 slices of toast with butter and marmite
11.25 apple
1.00 roast dinner roast potatoes lamb Broccoli gravy carrots and Yorkshire pudding and lemonade
3.25 tea and scones
4.15 shortbread
5.45 cheese and ham panini
7.15 orange juice
8.45 coca pops
Day 5
6.30 toast butter tea
8.10 hash browns and Bain sandwhich
9.30 oasis
10.20 chicken tikka baguette
11.45 dr pepper and prawn coaktail crisps
12.35 ribena
1.20 miss Millies
2.45 fanta orange
4.30 yogurt and grapes
6.15 special fried rice
7.55 ice cream vanilla
9.10 water
Day 6
6.30 egg roll
8.10 hash browns
9.30 crisps ready salted
10.20 oasis hot dog
11.15 coke
1.20 jacket potatoe and cheese and beans
2.45 banana
4.30 yogurt and lucozade
6.30 fish and chips
7.25 crackers and cheese and apple
9.00 orange juice
Day 7
6.30 coca pops
8.10 sausage sandwhich
9.30 apple and black current
10.20 turkey sandwhich and apple juice
11.45 sponge cake and dr pepper
12.35 crips bacon
1.20 jerk chicken rice and peas
2.20 coke
4.30 yogurt and orange
6.10 McDonalds chicken burger meal and sprite
7.30 mc flurry crunchy
9.10 water
Day 8
6.30 toast butter marmalade
8.10 hash browns and oasis
9.25 breakfast bar
10.20 chicken mayo sandwhich and orange juice
11.45 apple
1.20 roast dinner turkey spinach carrots roast potatoes and gravey
2.45 dr pepper
4.10 yogurt and banana
6.00 mashed potato and sausages and baked beans and tango
7.55 ice cream mint
9.10 blackcurrent squash
Day 9
6.30 egg and bacon roll
8.10 hash browns
10.20 hot dog and oasis summer fruits
11.45 chocolate cookie
12.35 dr pepper
1.20 miss millies
4.30 frozen yogurt
6.15 curry chicken
7.55 water
8.35 chocolate buttons
Day 10
9.30 McDonalds hash-browns and a bacon roll
10.20 orange juice
11.45 Jaffa cakes
12.35 KFC boneless banquet
1.20 dr pepper
2.45 Ben and jerrys cookie dough ice cream
4.30 dr pepper
6.15 egg on toast and orange juice
7.55 water
9.10 water
Day 11
8.10 toast and squash
9.30 tea
1.20 chicken roast potatoes gravy Yorkshire pudding and broccoli
2.45 ice cream and jelly
4.30 coke
7.55 juice
9.10 water
Day 12
8.10 hash browns and sausage sandwhich
9.30 salt and vinegar crisps
10.20 chicken sandwhich
11.45 dr pepper
1.20 jacket potatoe
2.45 dr pepper
4.30frozen yogurt and strawberries
6.15 egg fried rice
7.55 sponge cake and water
9.10 squash
Day 13
6.30 toast with marmite and butter
8.10 hot chocolate
10.20 tuna sandwich
11.45 coke
1.20 jacket potato and beans and cheese
6.30 subway
7.55 mars bar
9.10 juice
Day 14
6.30 tea
8.10 hash browns and bacon roll
9.30 crisps Doritos
10.20 hotdog and oasis
1.20 jacket potato
2.45 dr pepper
4.30 frozen yogurt
6.15 McDonalds chicken nuggets large meal
7.55 twix
9.10 water
Analyse
I am going to analyse my diet of the last 2 weeks.
I had a good 3 meal plan structure, consisting of 3 good meals. for a breakfast i would have a wide range of food, hot and cold. and at structured times. I have a good source of carbs like toast at the begginging of the day, i could make it heailther by have wholegrain bread instead of white bread. and some protien, of bacon which was fried and sausage was oven cooked and egg was scrambled, i could make the eggs healthier by having poached egg if i got up earlier in the morning and made my own but then i would lose out on sleep and thats just has important to a good diet i also had a supplement of a omega 3 pill.
For lunch i would hot food mainly, consisting of big meals maybe sometimes a double lunch. about 12 i would usally have a sandwhich with turkey and white bread and butter and around 1:10 i would have hot food, like jacket potatoes and roast dinners and currys. i need to cut down on fast food, but i have good fruit and veg and lunch consisting of apples bananas and lots of green veg. i could make my lunch healthier if i made my own packed lunch because then i now what is going in to my meals and i now how it was coooked .
for dinner i need to cut down on my fast foods, such as kfc with there chicken and chips because it is very salty and cooked in fat, i could change this by eating more salads and healthier food, such as rice, sausage and mash and pasta, i usally do have a good wide range of food and lots of veg. i also have good protien in chicken and i also have carbs with rice, potatoes. The carbs will give me a good source of energy and so will the protein. But the salt is bad because it could give me problems with my heart
through out the day i need to cut down on snacks, such as crisps and chocalate and sugary foods and fizzy drinks as i have way to much sugar and can be unhealthy.
i do think i have a good intake of fluids with water and juice and this is good for my body.
With the sport i do this food fuels me, so i dont get tired and so i can recover quicker. The protien in my meals will help me recover and the carbs will give me my main source of energy and so will fat and sugars.
The snacks in my diet are bad for me because after a while it makes me feel tired and sluggish because i have to much sugar it gives me a sugar rush and then make me get hyper and get ditsracted in class and then after i cant concentrate because i fell sluggish.
on weekends i eat more food beacuse i do more activities, so i need more food and drink so i dont get tired and so i have the energy to participate. on weekends i also have more food in the morning because i stay up later at night and lose sleep so i usally eat more food to get more energy and more fluids to give me more energy.
I also have a good source of water so that I dont get dehydrated and so I can participate more in sport, but I need to cut down on fizzy drinks because it is bad for me. By having to much sugar I can get to hyper active and being to hyper active I might not concentrate in the game and make a mistake.
Evaluation
Overall there are good things and bad things in my diet. In addition to this there are couple of things to address. To start with My sleeping pattern, I go to sleep about 10 on school days, because even though you need food for energy, you also need sleep so you can recover and regain your fitness. I sleep earlier on school days so I can concentrate throughout the day and do sport after and in school time. I also go to sleep earlier because I have to get up earlier in the morning for school. On week ends I can go to sleep later because I can get up later on in the day and because I dont do much sport on weekends. On Sundays I go to sleep earlier because if I have stayed up late the night before I need to catch up on my sleep so Im not tired for the next day at school so not only so that I dont get distracted, but also so I can compete in sport at my best. On days where I may over sleep I may miss out on my breakfast, so I would be missing out on what is the most important meal or day because this gives me all the energy I need to kick-start my day. Also on match days I will have to get Up at about 8 if I have a 12:00 kick-off , so that I can eat a certain amount of hours before so that my food can go down and so that I can get all the energy and nutrients out of it so i can perform at my very best.
I have also have a lot of takeaways in my diet because when im hungry, because it is something that feels me up. It is also easy and quickly to get. Another reason why I have a lot of takeaways is because when im out with my friends, I cant really be bothered to go all the way home because the skate park is a 25 minute ride from my house. So I just get money off my dad so I can get something to eat with my friends and so I dont have to travel a lot. Compared to a school day where as I have proper structured meals at home because I dont usually go out on school days, so I dont mind waiting for dinner. Also on days like trainings days or if im late back from school then I will get a takeaway because I want to eat as soon as possible. Also if my dad has been late back from work or if he wants a takeaway then i have one because he cooks my meals and gets the food so it is up to him. I could change getting takeaways on weekends by taking a packed lunch or buying a sandwich at a supermarket. This would be a lot healthier for me, but then I would have to eat more food because a sandwich is less filling than a takeaway.
I have a lot of snacks in my diet because if I get Hungary then instead of making a sandwich or making something to eat, because it takes effort I want something quick, I just grab some crisps or chocolate out the cupboard. Also if I am out and I feeling a little Hungary then I will just go to the shop and get a snack, because I dont want a big meal or once again want to go all the way home. I could change this my eating a piece of fruit for a snack or waiting till I am hungry enough to have a proper meal.
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