Healthy and Unhealthy Foods Menu
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HEALTHY MENU
SECTION A
My fast-food chain is Starbucks
My healthy meal menu
Reduced-Fat Turkey Bacon, Egg White Sandwich, and Cheddar
Salted Almond Chocolate Bites
Siggi’s Skyr
My unhealthy meal menu
Sausage & Cheddar Sandwich
Chocolate Marble Loaf Cake
White chocolate mocha
Spreadsheet analysis
Healthy meal
/2000cal /65gm /20gm /300mg /2400mg
Calories Fat Sat. Fat Cholesterol Sodium
Sandwich 230 6 g 2.5 g 20 mg 890 mg
Side 300 20 g 7 g 5 mg 200 mg
Drink 120 0 0 5 mg 65 mg
Total 700 26 g 9.5 g 40 mg 1155 mg
% Total 35% 40% 47.5% 13.3% 48.1%
Unhealthy meal
/2000cal /65gm /20gm /300mg /2400mg
Calories Fat Sat. Fat Cholesterol Sodium
Sandwich 500 28 g 9 g 165 mg 920 mg
Side 490 24 g 13 g 25 mg 190 mg
Drink 580 26 g 11.3 g 42 mg 125 mg
Total 1570 78 g 33.3 g 232 mg 1235 mg
% Total 78.5 120% 166.5% 77.3% 51.5%
Based on the two menu choices, there exists a significant variation between unhealthy and healthy food choices. It is worth noting that the food items do not surpass or reach half the amount of the required calories, fat, saturated fat, cholesterol, and sodium in the first category. It implies that in the first category of food choice, the meal is safe for human consumption and does involve any fear of getting food and lifestyle disorders such as obesity, some cancers, diabetes, and high blood pressure. Also, the amount of sugar concentration in each food item in the first category (healthy meal menu) is significantly low. In the second category (unhealthy meal menu), most of their total calories, fat, saturated fat, cholesterol, and sodium in the food items go beyond the average required quantities. An unhealthy mean menu category leaves its consumers vulnerable to lifestyle diseases. Fat and calories’ contents in that menu are significantly higher than average and are worth being cautious when consuming such food items.
SECTION B
Meals
Linguine with avocado, tomato & lime
Nutty chicken satay strips
Linguine with avocado, tomato & lime recipe
Ingredients
115g wholemeal linguine
1lime, zested, and juiced
1avocado, stoned, peeled and chopped
2large ripe tomatoes, chopped
½ pack fresh coriander, chopped
1red onion, finely chopped
1red chili, deseeded and finely chopped
Method
STEP 1
Cook the pasta according to pack instructions – about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion, and chili, if using, and mix well.
STEP 2
Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm or cold.
Nutty chicken satay strips
Ingredients
2 tbsp chunky peanut butter (without palm oil or sugar)
1garlic clove, finely grated
1 tsp Madras curry powder
few shakes of soy sauce2 tsp lime juice2skinless chicken breast fillets (about 300g) cut into thick strips
about 10cm cucumber, cut into fingers
sweet chili sauce, to serve
Method
STEP 1
Heat oven to 200C/180C fan/gas four and line a baking tray with non-stick paper.
STEP 2
Mix 2 tbsp chunky peanut butter with one finely grated garlic clove, 1 tsp Madras curry powder, a few shakes of soy sauce, and 2 tsp lime juice in a bowl. Some nut kinds of butter are thicker than others, so add a boiling water dash to get a coating consistency if necessary.
STEP 3
Add two skinless chicken breast fillets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked but still juicy.
STEP 4
Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chili sauce.
In the first food recipe (linguine with avocado, tomato & lime), cooking does not involve too much fat as the only is fried is pasta. Ingredients like chili, tomatoes, avocado, onion slices, and coriander are eaten raw; thus, no nutrients are lost. Also, the method of food preparation and cooking is saving time. Most nutrients are lost during the cooking process, where heat is involved. It is a healthy diet that also takes care of the flavor. It has 450 calories, 20 g fat, 4 g saturates, 49 g carbohydrates, 13 g fibre, 11 g protein, and 0.4 g salt. The second recipe (Nutty Chicken Satay Strips) is a healthy meal choice and can be served with cucumber and sweet chili sauce. The cooking method involves oven heat, and just like the first food item, the process does not include too much fat. Most of the ingredients are mixed and eaten raw, thus preserving their nutritious value. The meal takes less than 25 minutes to prepare and cook. The calorie quantities are 276, fat 10 g, saturate 2 g, carbs 3 g, sugars 2 g, fibre 2 g, Protein 41 g, and salt 0.7 g.
SECTION C
Unhealthy recipe
Honey-Sesame Chicken
Original unhealthy recipe
1/3 cup honey
¼ cup ketchup
¼ cup olive oil
2tablespoons sesame seeds
2tablespoons low-sodium soy sauce
1tablespoon Sriracha sauce
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon ground ginger
1pound chicken breast, cut into 1-inch cubes
Revised unhealthy recipe
100g honey
¼ cup ketchup
70 g olive oil
1tablespoon sesame seeds
2tablespoons low-sodium soy sauce
½ tablespoon Sriracha sauce
½ teaspoon salt
½ teaspoon ground black pepper
½ teaspoon ground ginger
0.5pound chicken breast, cut into 1-inch cubes
Method
Step 1.
Mix honey, ketchup, olive oil, sesame seeds, soy sauce, lemon juice, Sriracha sauce, salt, pepper, garlic powder, and ginger in a bowl until well combined. Add chicken pieces and toss to coat. Cover and refrigerate for 2 to 6 hours.
Step 2.
Preheat the oven to 350 degrees F (175 degrees C).
Step 3.
Transfer chicken and sauce into an oven-proof dish.
Step 4.
Bake in the preheated oven for 8 minutes. Remove from oven and turn chicken pieces over. Bake until chicken is no longer pink in the center, and the juices run clear 5 to 8 more minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
List of changes in the recipe
Used 100g honey instead of 1/3 of a cup
It helps to reduce the amounts of sugar content in the food item. Too much sugar consumption can lead to diabetes.
70 g olive oil instead of ¼ cup olive oil
Our bodies require fats but in small quantities; reducing oil helps to decrease cholesterol, fat, and calories’ contents in the food item that may harm the body.
1tablespoon sesame seeds
Sesame seeds have high contents of fibre. Excessive consumption of sesame seeds lowers blood sugar and may not be the best diet for diabetic people.
½ tablespoon Sriracha sauce
Sriracha sauce contains a significant amount of sodium, garlic, and chilis that may trigger heartburn. It also contains too much acidity.
0.5pound chicken breast, cut into 1-inch cubes
Chicken contains a substantial amount of fat, cholesterol, calories, saturates, proteins, etc. Such excessive quantities may affect individual health.
Calories Fat Sat. Fat Sodium
Original Recipe 507 24.7 g 11 g 1255 mg
Revised Recipe 350 18 g 8 g 720 mg
Difference 157 6.7 g 3 g 535 mg
% Change 30% 27.1% 27.3% 42.6%
My revised recipe will pretty much use the same preparation method and served less like the original recipe. I did not change the ingredients; instead, I reduced the quantities of things with too many calories, saturates, fat, cholesterol, sugars, carbohydrates, and sodium. It will display the same look but will taste differently.
References
Buenfeld, S. (2020). Linguine with avocado, tomato & lime recipe – BBC Good Food. Bbcgoodfood.com. Retrieved 31 October 2020, from https://www.bbcgoodfood.com/recipes/linguine-avocado-tomato-lime.
Corbishley, N. (2020). Crispy Sesame Chicken with a Sticky Asian Sauce. Nicky’s Kitchen Sanctuary. Retrieved 31 October 2020, from https://www.kitchensanctuary.com/crispy-sesame-chicken-sticky-asian-sauce/.
Julia, K. (2020). Nutty chicken satay strips recipe – Starbucks Good Food. Starbucks.com. Retrieved 31 October 2020, from https://www.starbucksgoodfood.com/recipes/nutty-chicken-sate-strips.
