Is this days food healthy or not? How could it be improved?

one typical day for a 20 year old female:

breakfast :
3x toast
1x avocado
1x cup of ice tea

lunch:
1x salad sandwich

dinner:
palm-size portion of steak
1/4 of a small pumpkin

snack:
1 cup of nuts
1 cup of watermelon

water:
6.5 - 7 litres of water


exersize:

1 hour on a stationary bike at 'light' intensity




>>> not my personal diet planning! it's for my anthropology study :)
water is for a hot climate, middle of summer.
it is supposed to be water for an 81 degrees Fahrenheit climate, how much would be appropriate?

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Recommended Answer:
This is a difficult question to answer, only because what is "healthy" often is dictated by needs. For someone trying to get in shape versus someone who is diabetic. If you're looking for just good general health, it would seem to me this diet lacks vitamin c (which the pumpkin has very little of) and vitamin d. If you're not body building, I wouldn't recommend a daily intake of red meat.

Which nuts? Different nuts have different nutritional value.
http://www.health-alternatives.com/nut-seed-nutrition-chart.html

In any case, 1 cup of nuts is certainly a decent amount of fats. Could be improved by exchanging the meat for chicken and fish. Adding in vegetables and a small serving of fruit, such as apple, banana or orange would improve the diet. A daily cup of milk or soy milk for vitamin d. A cup of OJ or apple juice for Vitamin C.

That sounds like an insane amount of water. Recommended is 8 cups. There is such a thing as too much water. Whoever is drinking that much must be running to the toilet constantly.

• Breakfast: Replace the bread with a bowl of oatmeal (not the instant sugar kind) add your own fresh fruit, seeds, nuts or nut butter, yogurt, egg whites, spices.
  
  Lunch: Add some protein and only use 1 slice of a really grainy bread or whole grain tortilla.
  
  Dinner: Replace the steak with grilled chicken, fish/seafood or turkey (even pork once in awhile, tenderloins are the best and lowest in saturated fat). Some legumes, whole grain pasta (like quinoa) or brown/wild rice and veggies.
  
  Snack. Is fine. Maybe add some Greek yogurt with your fruit for some added protein and cut back on the fruit. 1/4 cup. Cut back on the nuts too. You don't need a cup of nut, they may have healthy fat but it appears you're already getting too much fat in your diet.
  
  Edit: I read this was for a project after I wrote it out. So I was referring to "you" the entire time. ;)
• As I always a balance diet is important.
  Right amount of calories and vegetables, proteins.
  It is important to note certain vegetables that will help you burn fat.
  This website gives tips to stay healthy and lose weight.