Lebanese Red Cross Institute University

“Do Your Own Diet” – Nutrition Prepared & presented by: Nanor Soussani

Thursday 21 January, 2016

Clinical Instructor:Francoise Naaman

Outline • Objective• Daily food intake• Conclusion

Objective

The objective of this presentation is to learn the concept of health & nutrition

Breakfast• Oats, egg white omelet and an apple .

• Wholegrain toast, nonfat cheese or yoghurt and a banana.

• Wholegrain cereal - such as Shredded Wheat – a protein smoothie and strawberries.

•Egg white omelet, potatoes and grapefruit (includes a starchy carb, protein and a portion of fruit).

Snacks• Roasted nuts (almonds, walnuts, hazelnuts)• A fruit/vegetable (Banana, carrot, apple, ...)• Tea

Lunch• Brown rice, chicken, salad and olive oil.

• Fish, vegetables, lentils and avocado.

• Shrimps, potatoes, asparagus and olives

• A can of tuna, salad and non creamy soup

Snacks• Raw veggies.• Protein shake.• A portion of fruit (you can choose to eat this alone rather than including it in other meals)• Small handful of nuts.• 2 slices of dark chocolate

Dinner• Salad or boiled vegetables, grilled chicken or eggs.

• Salad or boiled vegetables, crabs or tuna

References•http://www.startlivingright.net/how-to-create-your-own-meal-plan.html•http://www.google.com.lb/imgres?imgurl=http://cdn1.medicalnewstoday.com/content/images/articles/270680-oats.jpg&imgrefurl=http://www.medicalnewstoday.com/articles/270680.php&h=475&w=700&tbnid=bKWjcS9sqN5JZM:&q=oats&tbnh=135&tbnw=200&docid=iGx_VbQVBl1EcM&itg=1&usg=__YGye7BgLO_CPykc2tH4mr6hRnbw=•https://www.google.com.lb/search?q=egg+white+omelet&biw=1366&bih=605&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjt4IChg7jKAhUKWBQKHSaFBusQ_AUIBigB&gws_rd=ssl#gws_rd=ssl&imgrc=121s_abOkZCNzM%3A•https://www.google.com.lb/search?q=egg+white+omelet&biw=1366&bih=605&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjt4IChg7jKAhUKWBQKHSaFBusQ_AUIBigB&gws_rd=ssl#tbm=isch&q=apple&imgrc=WpLAV4HbrSK3PM%3A•https://www.google.com.lb/search?q=egg+white+omelet&biw=1366&bih=605&source=lnms&tbm=isch&sa=X&ved=0ahUKEwjt4IChg7jKAhUKWBQKHSaFBusQ_AUIBigB&gws_rd=ssl#tbm=isch&q=whole+grain+toast&imgrc=UH6cLTV_ZR-dMM%3A•https://www.google.com.lb/search?q=nonfat+cheese+and+yogurt&biw=1366&bih=605&source=lnms&tbm=isch&sa=X&sqi=2&ved=0ahUKEwi1g9KehrjKAhWG0RQKHeKkC4wQ_AUIBigB&gws_rd=ssl#tbm=isch&q=nonfat+cheese+&

imgrc=tgXQ4CLxtMzx2M%3A•Pictures from Google.com•Special thanks to Nathalia Djabrayan