Meal Planning


Go to page 44 of your textbook. Read table 2.3 How Much Should You Eat from Each Food Group

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Pick a diet from table 2.3 above. (you have the choice of 1600 kcal all the way to 3200 kcal daily intakes )

Create a one day detailed HEALTHY meal plan based on the kcal level you have chosen.

Your detailed meal plan must be in a microsoft word file and be presented similarly to the sample on page 46 that includes all of the following:

Look at the sample one day menu on page 46 Table 2.5 of your textbook. Your completed work should look like that and, in addition to providing the Total Calories for each meal, you will extend the table to also include the following nutrients for each food, and each meal: grams of fat, grams of saturated fat, grams of fiber, mg of sodium, mg of potassium. You will also have a “Totals” line for all of your food groups and the nutrients at the bottom of the table.

All the food groups in the correct amount as stated in table 2.3

Food included must be a healthy version of food in that food group. For example, baked potato is healthier than french fries, fish is healthier than red meat, hot dog or cheese burgers are not consider healthy foods, fried chicken and fried fish are not a healthy protein, muffin, cakes, pies, ice cream, cookies are not healthy. Read chapter two very well. The entire chapter is based on identifying healthy food options. Do not include foods on your list that do not meet the criteria for health.

Healthy foods, contain moderate amount of the essential nutrients and have not been processed in any way. They are generally high in fiber, high in potassium, low in sugar, low in sodium and low in saturated fat.

Under the heading “Food and Sample Portion”, include detailed description of each of the foods on your menu, preparation method and the exact portion or amount. For exampple: 3 ounces of baked boneless, skinless chicken breast, no fat added (Note that this shows the exact quantifiable amount, what part of chicken, skin or no skin, boneless, baked, method of preparation, and no additional fat) Do not use grams.

I recommend you use the online USDA food database with this link: you may also copy the address if the link is not working into your web browser. Once you get to the site, simply type the name of the food into the search box on that page. You will see a list in which you can pick your specific food from and then click and you will see the nutrient facts.

Your meal plan will be graded based on the following criteria:

Description of the food and how it is prepared and cooked (15 points)
The correct quantity of each food group within the kcal level chosen (15 points)
The amount of each food are clearly listed on the meal plan using proper measurement (5 points)
Must include all five food groups (10 points) Oil is not a food group.
Must include healthy foods (15 points)
Must include nutrients: Kcal, total fat, saturated fat, fiber, sodium, and potassium(10 points)
Totals for all meals added together (5 points)

i uploaded the text book as a pdf. its called Nutrition & You 4th Edition by Joan Salge Blake

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