HEALTHY MENU PROJECT Work by Madalina Craciun Mariana

HEALTHY MENU PROJECT Work by: Madalina Craciun Mariana Passadouro

Menu Breakfast -Chicken omelet (97 g)= 187 kcal -Soya cheese (150 g)= 114 kcal -One crude red pepper (116 g)= 26 kcal -Three rice toasts (18 g)= 69 kcal -Capuccino (240 ml)= 74 kcal TOTAL: 470 kcal

Menu TOTAL: 300 KCAL Lunch Main Meal: Seafood Rice- Portuguese traditional dish that has its origin in the beach of Vieira, the beach near my house. It is one of the 7 Portugal's gastronomy wonders.

SEAFOOD RICE (4 portions) Ingredients: -seafood (2 packs) -rice (enough for 4) -2 onions -4 pieces of garlic -1 can of tomato -olive oil -a bit of tomato sauce -black pepper (one tea spoon) -salt -white wine (one cup) -one laurel leaf

METHOD OF PREPARATION 1 - First, cover the bottom of the pan with olive oil. Then add the chopped garlic and the chopped onions and also the laurel leaf. Let it braise. After that, add the tomato, the sauce, the black pepper, the salt and finally the seafood. Let it cook a bit. Then, add the wine and the water. Let that cook for about 40 min. During this time, you can add more water, if necessary. 2 - When the seafood is ready, add the rice and let it cook until the sauce almoast disapears. Poftă bună!!

Menu Dessert Total: 90 kcal Fruit salad containing (for 1 portion): -2 strawberries -1/2 of kiwi -1/4 of apple -1/4 of banana -1/4 of orange -forest fruits

Menu Snack American Pancakes containing: 200 g self-raising flour sunflower oil or a little butter for cooking 1 tsp baking powder 1 egg 300 ml milk knob butter 150 g pack blueberries golden or maple syrup Total: 502 kcal

Menu Dinner: Chicken Soup Romanian traditional soup containing: 250 ml soup 100 g boiled chicken 2 egg balls (gema) 1/2 carrot Salt and pepper Total: 229 kcal

Caesar Salad Ingredients: 1. 100 g Feta Cheese- 264 kcal 2. 45 g carrots-9 kcal 3. 84 g lettuce- 10 kcal 4. 30 g ham- 65 kcal 5. 1 bioled egg- 84 kcal 6. 1 green pepper- 37 kcal 7. 3 cherry tomatoes-13 kcal Total- about 482 kcal

Food Balance Wheel The Food Balance Wheel transmits orientations for a healthy diet: Complete- eat food from each group and drink water daily. (1, 5 L per day) Balanced- eating more aliments belonging to the larger groups and smaller amount of those in the smaller groups Varied- eat different aliments within each group

Food Balanced Wheel To maintain healthy weight is recommended to follow the Food Balance Wheel and practice physical activity regularly