1. What is the Dish?
The image shows a grilled seafood dish consisting of:
- Grilled Prawns: Likely medium-sized prawns, about 4 pieces.
- Grilled Mussels: Cooked and served, around 7 pieces.
- Boiled or Grilled Cockles: Approximately 20 pieces.
- Vegetables: Shredded cabbage and thinly sliced carrots used for garnishing.
2. Nutrients Provided by the Dish:
- Protein: Derived from all types of seafood in the dish, which is high-quality and easy to digest.
- Fat: Some fat is present, particularly from the prawns and shellfish, with prawns being high in cholesterol.
- Carbohydrates: Minimal, primarily from the vegetables.
- Vitamins and Minerals: Includes Vitamin B12, iron, and calcium from the seafood.
3. Total Caloric Content:
- Grilled Prawns (4 pieces, approx. 200 grams): 250 – 300 calories
- Grilled Mussels (7 pieces, approx. 150 grams): 150 – 200 calories
- Boiled/Grilled Cockles (20 pieces, approx. 100 grams): 100 – 150 calories
Total: Approximately 500 – 650 calories (depending on portion size and cooking method).
4. Exercise Required to Burn Off Calories:
Running burns about 300-400 calories per hour (depending on body weight and speed). To burn off the calories from this dish, you would need to run for approximately 1 hour 15 minutes to 1 hour 40 minutes.
5. Nutritionist’s Perspective: Should This Dish Be Eaten for Fat Loss?
Rating: 6/10
Pros:
- High-Quality Protein: Seafood is an excellent source of protein and is low in fat.
- Nutrient-Rich: Provides essential nutrients like Vitamin B12, iron, and calcium.
Cons:
- High Cholesterol: Prawns are high in cholesterol, and frequent consumption may negatively impact heart health.
- High Sodium: Seafood can be high in sodium, which may affect blood pressure.
- Portion Size: The portion in the image is relatively large for someone aiming to control their weight.
Suggestions:
- Reduce Prawn Intake: Opt for 1-2 prawns and focus on eating more shellfish instead.
- Avoid Salty Seasonings: Limit the use of salty condiments like seafood dipping sauces.
- Increase Vegetable Intake: Eat more fresh or boiled vegetables to increase fiber, help with satiety, and reduce fat absorption.
Conclusion: Grilled seafood is a healthy option, but it should be consumed in moderation. Avoiding overly salty seasonings and controlling portion sizes will contribute to better long-term health.
