Healthy and Unhealthy Foods Menu

Healthy and Unhealthy Foods Menu




Instructor’s name:




My fast-food chain is Starbucks

My healthy meal menu

Reduced-Fat Turkey Bacon, Egg White Sandwich, and Cheddar

Salted Almond Chocolate Bites

Siggi’s Skyr

My unhealthy meal menu

Sausage & Cheddar Sandwich

Chocolate Marble Loaf Cake

White chocolate mocha

Spreadsheet analysis

Healthy meal

/2000cal /65gm /20gm /300mg /2400mg

Calories Fat Sat. Fat Cholesterol Sodium

Sandwich 230 6 g 2.5 g 20 mg 890 mg

Side 300 20 g 7 g 5 mg 200 mg

Drink 120 0 0 5 mg 65 mg

Total 700 26 g 9.5 g 40 mg 1155 mg

% Total 35% 40% 47.5% 13.3% 48.1%

Unhealthy meal

/2000cal /65gm /20gm /300mg /2400mg

Calories Fat Sat. Fat Cholesterol Sodium

Sandwich 500 28 g 9 g 165 mg 920 mg

Side 490 24 g 13 g 25 mg 190 mg

Drink 580 26 g 11.3 g 42 mg 125 mg

Total 1570 78 g 33.3 g 232 mg 1235 mg

% Total 78.5 120% 166.5% 77.3% 51.5%

Based on the two menu choices, there exists a significant variation between unhealthy and healthy food choices. It is worth noting that the food items do not surpass or reach half the amount of the required calories, fat, saturated fat, cholesterol, and sodium in the first category. It implies that in the first category of food choice, the meal is safe for human consumption and does involve any fear of getting food and lifestyle disorders such as obesity, some cancers, diabetes, and high blood pressure. Also, the amount of sugar concentration in each food item in the first category (healthy meal menu) is significantly low. In the second category (unhealthy meal menu), most of their total calories, fat, saturated fat, cholesterol, and sodium in the food items go beyond the average required quantities. An unhealthy mean menu category leaves its consumers vulnerable to lifestyle diseases. Fat and calories’ contents in that menu are significantly higher than average and are worth being cautious when consuming such food items.



Linguine with avocado, tomato & lime

Nutty chicken satay strips

Linguine with avocado, tomato & lime recipe


115g wholemeal linguine

1lime, zested, and juiced

1avocado, stoned, peeled and chopped

2large ripe tomatoes, chopped

½ pack fresh coriander, chopped

1red onion, finely chopped

1red chili, deseeded and finely chopped



Cook the pasta according to pack instructions – about 10 mins. Meanwhile, put the lime juice and zest in a medium bowl with the avocado, tomatoes, coriander, onion, and chili, if using, and mix well.


Drain the pasta, toss into the bowl and mix well. Serve straight away while still warm or cold.

Nutty chicken satay strips


2 tbsp chunky peanut butter (without palm oil or sugar)

1garlic clove, finely grated

1 tsp Madras curry powder

few shakes of soy sauce2 tsp lime juice2skinless chicken breast fillets (about 300g) cut into thick strips

about 10cm cucumber, cut into fingers

sweet chili sauce, to serve



Heat oven to 200C/180C fan/gas four and line a baking tray with non-stick paper.


Mix 2 tbsp chunky peanut butter with one finely grated garlic clove, 1 tsp Madras curry powder, a few shakes of soy sauce, and 2 tsp lime juice in a bowl. Some nut kinds of butter are thicker than others, so add a boiling water dash to get a coating consistency if necessary.


Add two skinless chicken breast fillets, cut into strips, and mix well. Arrange on the baking sheet, spaced apart, and bake in the oven for 8-10 mins until cooked but still juicy.


Eat warm with roughly 10cm cucumber, cut into fingers, and sweet chili sauce. 

In the first food recipe (linguine with avocado, tomato & lime), cooking does not involve too much fat as the only is fried is pasta. Ingredients like chili, tomatoes, avocado, onion slices, and coriander are eaten raw; thus, no nutrients are lost. Also, the method of food preparation and cooking is saving time. Most nutrients are lost during the cooking process, where heat is involved. It is a healthy diet that also takes care of the flavor. It has 450 calories, 20 g fat, 4 g saturates, 49 g carbohydrates, 13 g fibre, 11 g protein, and 0.4 g salt. The second recipe (Nutty Chicken Satay Strips) is a healthy meal choice and can be served with cucumber and sweet chili sauce. The cooking method involves oven heat, and just like the first food item, the process does not include too much fat. Most of the ingredients are mixed and eaten raw, thus preserving their nutritious value. The meal takes less than 25 minutes to prepare and cook. The calorie quantities are 276, fat 10 g, saturate 2 g, carbs 3 g, sugars 2 g, fibre 2 g, Protein 41 g, and salt 0.7 g.


Unhealthy recipe

Honey-Sesame Chicken

Original unhealthy recipe

1/3 cup honey

¼ cup ketchup

¼ cup olive oil

2tablespoons sesame seeds

2tablespoons low-sodium soy sauce

1tablespoon Sriracha sauce

½ teaspoon salt

½ teaspoon ground black pepper

½ teaspoon ground ginger

1pound chicken breast, cut into 1-inch cubes

Revised unhealthy recipe

100g honey

¼ cup ketchup

70 g olive oil

1tablespoon sesame seeds

2tablespoons low-sodium soy sauce

½ tablespoon Sriracha sauce

½ teaspoon salt

½ teaspoon ground black pepper

½ teaspoon ground ginger

0.5pound chicken breast, cut into 1-inch cubes


Step 1.

Mix honey, ketchup, olive oil, sesame seeds, soy sauce, lemon juice, Sriracha sauce, salt, pepper, garlic powder, and ginger in a bowl until well combined. Add chicken pieces and toss to coat. Cover and refrigerate for 2 to 6 hours.

Step 2.

Preheat the oven to 350 degrees F (175 degrees C).

Step 3.

Transfer chicken and sauce into an oven-proof dish.

Step 4.

Bake in the preheated oven for 8 minutes. Remove from oven and turn chicken pieces over. Bake until chicken is no longer pink in the center, and the juices run clear 5 to 8 more minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

List of changes in the recipe

Used 100g honey instead of 1/3 of a cup

It helps to reduce the amounts of sugar content in the food item. Too much sugar consumption can lead to diabetes.

70 g olive oil instead of ¼ cup olive oil

Our bodies require fats but in small quantities; reducing oil helps to decrease cholesterol, fat, and calories’ contents in the food item that may harm the body.

1tablespoon sesame seeds

Sesame seeds have high contents of fibre. Excessive consumption of sesame seeds lowers blood sugar and may not be the best diet for diabetic people.

½ tablespoon Sriracha sauce

Sriracha sauce contains a significant amount of sodium, garlic, and chilis that may trigger heartburn. It also contains too much acidity.

0.5pound chicken breast, cut into 1-inch cubes

Chicken contains a substantial amount of fat, cholesterol, calories, saturates, proteins, etc. Such excessive quantities may affect individual health.

Calories Fat Sat. Fat Sodium

Original Recipe 507 24.7 g 11 g 1255 mg

Revised Recipe 350 18 g 8 g 720 mg

Difference 157 6.7 g 3 g 535 mg

% Change 30% 27.1% 27.3% 42.6%

My revised recipe will pretty much use the same preparation method and served less like the original recipe. I did not change the ingredients; instead, I reduced the quantities of things with too many calories, saturates, fat, cholesterol, sugars, carbohydrates, and sodium. It will display the same look but will taste differently.


Buenfeld, S. (2020). Linguine with avocado, tomato & lime recipe – BBC Good Food. Retrieved 31 October 2020, from

Corbishley, N. (2020). Crispy Sesame Chicken with a Sticky Asian Sauce. Nicky’s Kitchen Sanctuary. Retrieved 31 October 2020, from

Julia, K. (2020). Nutty chicken satay strips recipe – Starbucks Good Food. Retrieved 31 October 2020, from