Name of Student
One Week Meal Plan
One week meal plan for a 39-year-old female, 190kgs, aheight of 5`9, 1200calories.
The recommended daily intake of calories iscalculated basing on age, gender, height, and the amount of exercisesdone by a person. The standard daily calorie intake for adults basingon a person’s profile is 1350kcal. (Haris & Roza, 2010). Theperson should have a daily calorie intake of 30 calories per kg tomaintain body weight. Therefore, she has to take 1170kcal daily(Haris & Roza, 2010).
Food Items and their Exact Portions
An adult female is recommended to have three fooditems carbohydrates, fats, and protein. To ensure that she takes abalanced diet, in a day, carbohydrates should be 45-65%, fats 20-35%and proteins of 10-35%. Food items should be distributed throughoutthe day so that to maintain a nutrient balance score (Haris &Roza, 2010).
Days |
Breakfast |
Lunch |
Dinner |
Sunday |
Tea (1cofee mug) Buttered bread (2 slices) 1 Sausage |
Protein powdered turkey meatballs Popcorn Fresh melon fruit salad |
Beef stew with rice Baked apple Hearty grain |
Monday |
Scrambled eggs Whole wheat toast Butter Jelly Fresh fruit |
Curry chicken salad Whole wheat bread Sliced apple Cheese |
Farmer’s market stir fry Vegetables Seafood Biscuits |
Tuesday |
Pecan maple cookies Boiled egg & a banana |
Fruit smoothie Cheesy crackers |
Whole-wheat pizza Salad Powerball |
Wednesday |
Plain shredded wheat cereal Milk Fruit |
Roasted pumpkin Currant Salad Cheesy crackers |
Grilled fish Vegetables Pancakes Potato skins |
Thursday |
Wheat Muffins Yoghurt Granola cereal Popcorns |
Potato pancakes Goat cheese Vegetables Vinaigrette dressing |
Homemade butternut squash Roasted asparagus Zucchini chips |
Friday |
Millet porridge Diced apples Almonds |
Crackers Grapes Carrots Cheese |
Jambalaya Brown rice Pecan maple cookies |
Saturday |
Filled Pancakes Mango slices Bacon dates |
Diced avocado Brown rice Low sodium sauce |
Chicken masala Fresh asparagus Popcorns |
Table1: Food menu in one week
Five characteristics of a healthy diet
First, ahealthy diet should be balanced to contain all nutrients needed inthe body proteins, carbohydrates, vitamins, water and minerals, andfats. Secondly, it should be sufficient enough to maintain goodhealth. Thirdly, a proper diet controls the calorie content in thebody. Next, it should be moderate to avoid producing excess sugar,fats, and other undesired nutrients. Finally, a good diet should havefoods that vary day by day (Haris & Roza, 2010).
Reference
Haris, B. E & Roza, S. (2010). DietaryReference Intakes. Korea: Korean Nutrition Society.