6 Portfolio: List all the foods/drinks you have had in the last two days. Has your diet been healthy? Write a menu of your typical breakfast/lunch/dinner.

Writing Task: My Diet and Menu

This task requires a personal reflection on diet and a creation of a typical menu.

Part 1: Food and Drink Diary (Last Two Days)

To complete this section, list all the foods and drinks you have consumed over the past two days. Be specific with quantities and types where possible.

Example entries:

• Day 1: Breakfast - Oatmeal with berries, Black coffee. Lunch - Chicken salad sandwich, water. Snack - Apple. Dinner - Baked salmon with roasted vegetables, green tea.
• Day 2: Breakfast - Scrambled eggs with toast, orange juice. Lunch - Lentil soup, whole wheat bread. Snack - Yogurt. Dinner - Vegetable stir-fry with tofu, water.

Part 2: Is Your Diet Healthy?

Analyze the list you created. Consider aspects like variety, balance, intake of fruits and vegetables, processed foods, and sugar.

Self-Assessment Example:

My diet over the last two days has been fairly healthy. I've included a good variety of fruits, vegetables, and lean protein. I've also managed to limit processed foods and sugary drinks. However, I could increase my intake of whole grains and ensure I'm drinking enough water throughout the day.

Part 3: My Typical Menu

Based on your healthy eating goals, create a sample menu for a typical day.

Typical Daily Menu:

• Breakfast: Greek yogurt with honey, mixed berries, and a sprinkle of granola. A glass of water or herbal tea.
• Lunch: Quinoa salad with grilled chicken or chickpeas, mixed greens, cucumber, tomatoes, and a lemon-tahini dressing.
• Snack (Optional): A handful of almonds or a piece of fruit (e.g., pear or orange).
• Dinner: Baked cod with steamed asparagus and a side of sweet potato mash.