Question

Come up with a menu for 1 day (breakfast, lunch, snack, and dinner) that would be filled with high vitamin/mineral content foods. Make sure to include the method of food preparation for each menu item. Explain for each menu item, why you chose that food and that method of preparation, and for what micronutrients.

I want to give you an example of 2 meals of the menu. You need to come up with 4 (Breakfast, Lunch, Snack, and Dinner)

Make sure that each meal includes a healthy carb source, a protein, and vegetable or fruit and a beverage.

Breakfast:
2 free-range egg (omega-3 fats, Vitamins A, D, K, E, Zinc, Iron) omelette with spinach (Vitamins A, C, K, Folate, Calcium, Iron) and mushrooms (vitamin D)
Old-fashioned Oatmeal (soluble fiber) with raw walnuts (zinc, omega-3 fats, Vit E, selenium) and raisins (iron)
Cafe Latte (Calcium, Vit D and A from the milk)
Fresh orange slices (vitamin C)

Lunch:
Fresh green salad with tomatoes (Vitamin C, A, K, folate) with grilled salmon (omega-3, zinc, copper, iron, Vitamins A, D, E, K)
Whole grain bread/bun (fiber, folate, B vitamin complex, zinc, copper, iron)
Ice Green tea (antioxidants)

Remember to include with EACH MEAL (not snack):

Protein (lean, high in Omega-3 fats)

Healthy Starch (high in fiber and vitamins/minerals)

Vegetable and/or Fruit (look for bright colors)

Beverage (watch out for sugar!)

The point of this exercise is to practice selecting foods with HIGH nutritional quality, focusing in HIGH Micronutrient content (Vitamins and Minerals!)

Answer 1

Break fast:
2 slices apple sauce french toast:(potassium,carb,protein,iron,vitamin B,magnesium,calcium,vitamin A)
Preparation: In a large bowl,combine egg,milk,cinnamon,sugar and apple sauce,mix well and soak bread one slice at a time and griddle over medium heat until it is browned on both sides..
Oatmeal 100g with almond slices:(protein,calcium,vitamin B6,iron,carb,zinc,selenium)
Preparation: boil oats and add 1/2cup milk and add salt or sugar as your wish..season with almond seeds
Banana milk shack:(carb,fat,protein)
preparation: combine milk,banana and sugar grind in mixer and drink
Lunch:
Beef meat loaf 2slices:(iron,calcium,vitamin c and A,protein,fat)
broccoli,cauliflower and red cabbage salad:(protein,carb,fiber,sodium,vitamin A and C)
Preparation: combine all ingredients season with lemon,salt and oregano and toss well..
fresh papaya slices:(vitamin A and C,iron,magnesium,potassium)
Snacks:
2slices of bread(starch)
1/2 cup backed potato with salt and pepper(fiber,vitamin C and B6,iron,carb,potassium)
Dinner:
Roast salmon and vegetables:(fiber,protein,sodium,potassium,omega 3 fats,calcium,iron,vitamin C)
Preparation: cut the salmon and bake in 400 degree and cut green vegetables and slightly toast with garlic in tawa..add season with tomato,lemon,salt and pepper
Mexican chicken soup:(vitamin C,E,A,copper,iron,selenium,carb,niacin)
Preparation: heat oil add onions add jalapeons,cook for 5minutes,add garlic and cook for another 30sec..add 3 to 6cups of water or broth and increase the heat,add chicken cook for 3minutes..add cilantro and salsa and season with salt,pepper and serve hot..