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design food


Introduction A day before I was given this brief I started a very bland and uninteresting low carbohydrate diet because I have previously been eating copious amounts of high fat, high sugar colourful junk food and needed to cut down to a strict diet plan.

This book explores the nutritional values of the diet and presents it in a contrasting way, it juxtaposes the dull and boring appearance of the food I was eating by presenting the data using colourful vibrant foods, which were almost entirely excluded from my diet.


calories In this section I will break each day down into Fat, Carbohydrate and Protein then show how each percentage makes up my total calories for the day.


2%

carbs 2 % /55 % 25 kcal

38% protein 38 % /15 % 482 kcal

60% fat

60 % /30 % 762 kcal

calories

1269/ 2500kcal


friday calories carbs

whey Protein - 30g scrambled eggs - 4 whole eggs green tea tuna chunks - whole tin 185g low fat cottage cheese - 72g extra mature cheddar - 50g raw egg - 4 whole eggs total

(kcal)

(g)

118 440 1 140 53 205 312 1269

2 1 0 0 3 0 0 6

fat

protein

2 42 0 1 1 17 23 86

22 22 0 33 8 13 26 124

(g)

(g)


78% fat

78 % /30 % 2166 kcal

1%

carbs 1 % /55 % 27 kcal

23% protein 23 % /15 % 638 kcal

calories

2778/ 2500kcal


saturday calories carbs

peperami stick - 5x25g smoked pork sausage - 2x227g raw egg - 2 whole eggs green tea whey protein - 62.5g total

(kcal)

(g)

605 1770 156 1 246 2778

3 0 0 0 4 7

fat

protein

53 165 12 0 4 16

29 29 74 13 45 161

(g)

(g)


30% fat

30 % /30 % 319 kcal

66% protein 66 % /15 %

4%

702 kcal

carbs 4 % /55 % 43 kcal

calories

1064/ 2500kcal


sunday calories carbs

raw egg - 4 whole whey protein - 125g l glutamine - 5g bcaa - 10g low fat cottage cheese - 60g tuna chunks - 185g cod liver oil - 1000mg dr pepper zero - 4x500ml total

(kcal)

(g)

312 492 20 40 44 140 6 10 1064

0 8 0 0 3 0 0 0 11

fat

protein

23 9 0 0 1 1 1 0 35

26 90 5 10 6 33 0 0 170

(g)

(g)


46% fat

46 % /30 % 778 kcal

11%

carbs 11 % /55 % 186 kcal

43% protein 43 % /15 % 726 kcal

calories

1690/ 2500kcal


monday calories carbs

whey protein - 50g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g meatballs with cheese - 2 bowls powerade - 500ml peperami - 2x25g tuna chunks - 185g lettuce - 50g mature cheddar - 50g whey protein - 50g total

(kcal)

(g)

197 1 6 20 20 630 6 252 140 16 205 197 1690

3 0 0 0 0 37 0 1 0 3 0 3 47

fat

protein

3 0 1 0 0 39 0 22 1 0 17 3 86

36 0 0 5 5 39 0 12 33 1 13 36 180

(g)

(g)


61%

protein 61 % /15 % 937 kcal

4%

carbs 4 % /55 % 62 kcal

35% fat

35 % /30 % 537 kcal

calories

1536/ 2500kcal


tuesday calories carbs

whey protein - 50g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g chicken salad steak fillet - 100g mature cheddar - 50g lettuce - 50g mature cheddar - 50g turkey breast - 250g whey protein - 50g total

(kcal)

(g)

197 1 6 20 20 139 150 205 16 205 380 197 1536

3 0 0 0 0 7 0 0 3 0 0 3 16

fat

protein

3 0 1 0 0 2 7 17 0 17 7 3 57

36 0 0 5 5 20 21 13 1 13 78 36 228

(g)

(g)


15% fat

15 % /30 % 143 kcal

6%

carbs 6 % /55 % 57 kcal

79% protein 79 % /15 % 750 kcal

calories

950/ 2500kcal


wednesday calories carbs

tikka chunky chicken - 240g whey protein - 50g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g tuna chunks - 185g low fat cottage cheese - 60g whey protein - 50g total

(kcal)

(g)

325 197 1 6 20 20 140 44 197 950

6 3 0 0 0 0 0 3 3 15

fat

protein

6 3 0 1 0 0 1 1 3 15

63 36 0 0 5 5 33 6 36 184

(g)

(g)


4%

carbs 4 % /55 % 22 kcal

14% fat

14 % /30 % 78 kcal

82% protein 82 % /15 % 459 kcal

calories

559/ 2500kcal


thursday calories carbs

whey protein - 60g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g turket breast - 250g lettuce - 50g total

(kcal)

(g)

236 1 6 20 20 260 16 559

4 0 0 0 0 0 3 7

fat

protein

4 0 1 0 0 5 0 10

43 0 0 5 5 78 1 132

(g)

(g)


26% fat

26 % /30 % 78 kcal

9%

carbs 9 % /55 % 22 kcal

65% protein 65 % /15 % 459 kcal

calories

879/ 2500kcal


friday calories carbs

whey protein - 60g green tea cod liver oil - 1000mg bcaa - 5g l glutamine - 5g whey protein - 60g steak and cheese salad steak fillet - 100g total

(kcal)

(g)

236 1 6 20 20 236 210 150 879

4 0 0 0 0 4 13 0 21

fat

protein

4 0 1 0 0 4 8 7 24

43 0 0 5 5 43 20 21 137

(g)

(g)


calorie chart


2778

2500 (kcal) 1690 1269 1064

friday

saturday

sunday

monday

2500 kcal

1536 950

879 559

tuesday

wednesday

thursday

friday


statistics Here is a few statistics about the level of nutrients I received through the diet compared to the recommended daily allowance.


sunday

35g consumed

90g* rda

rda = recommended daily allowance *as stated by eufic guidelines for adult male 2013


total fat (g) Saturated (g) polyunsaturated (g) monounsaturated (g) Trans (g) chloesterol (mg) sodium (mg) potassium (mg) total carbs (g) dietary fibre (g) sugars (g) protein (g)

fat total

rda

left

35

95

60

9 4 9 0 825 788 268 10 0 2 170

30 n/a n/a 0 300 1500 4700 300 24 42 55

21 -4 -9 0 -525 712 4432 290 24 40 115


42% Fresh food 5/12 items

58%

frozen/preserved 7/12 items


fresh

preserved

whey protein powder tuna chunks cottage cheese peperami smoked pork sausage cheese tikka chicken

fresh

eggs steak fillet chicken iceberg lettuce


thursday

vitam

900Âľg recommended

rda = recommended daily allowance *as stated by eufic guidelines for adult male 2013

100% rda*


min a

consumed

2250Âľg 250% rda*


tuesday

prot

recommended

rda = recommended daily allowance *as stated by eufic guidelines for adult male 2013

55g 100% rda*


tein

consumed

228g 414% rda*

total

rda

left

total fat (g) Saturated (g)

59 25

95 30

36 5

polyunsaturated (g) monounsaturated (g)

0 0

n/a n/a

n/a n/a

sodium (mg) potassium (mg) total carbs (g) dietary fibre (g) sugars (g)

0 16 1064 210 16 6 6

0 300 1500 4700 300 24 42

0 284 436 4490 284 18 36

protein (g)

228

55

-173

Trans (g) chloesterol (mg)


friday

no.2

consumed

rda = recommended daily allowance *as stated by eufic guidelines for adult male 2013

6%* rda (20/300g)


carbs

total fat (g) Saturated (g) polyunsaturated (g) monounsaturated (g) Trans (g) chloesterol (mg) sodium (mg) potassium (mg)

total

rda

left

24 6 0 0 0 71 968 0

95 30 n/a n/a 0 300 1500 4700

71 24 0 0 0 229 532 4700

total carbs (g)

20

300

280

dietary fibre (g) sugars (g) protein (g)

4 6 137

24 42 55

20 36 -82


meals Here I’ll show you some example meals so you can get an idea of the dull uninteresting forms the meals took and why I chose not to represent the data using food from my diet.


50g

whey protein (197 kcal )

1000mg cod liver oil (6 kcal )

5g bcaa (20 kcal )

4g

multivitamin (0 kcal )

350ml pure green tea (1 kcal )


breakfast calories carbs

whey protein - 50g green tea cod liver oil - 1000mg bcaa - 5g multivitamins + iron total

(kcal)

(g)

197 1 6 20 0 224

3 0 0 0 0 3

fat

protein

3 0 1 0 0 4

36 0 0 5 0 41

(g)

(g)


lunch calories carbs

tuna chunks - 185g green tea low fat cottage cheese - 60g total

(kcal)

(g)

140 1 44 185

0 0 3 3

fat

protein

1 0 1 2

33 0 6 39

(g)

(g)


185g tuna chunks (140 kcal )

60g

low fat cottage cheese (44 kcal )

350ml pure green tea (1 kcal )


250g turkey breast (260 kcal )

125g broccoli (37 kcal )


dinner calories carbs

turkey breast - 250g broccoli - 125g total

(kcal)

(g)

260 38 298

0 12 12

fat

protein

5 1 6

78 6 84

(g)

(g)


design x food  

A day before I was given this brief I started a very bland and uninteresting low carbohydrate diet because I have previously been eating cop...

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