Question

Lipids are very important to the body.However, you have learned that excessive fat intake can lead to the development of certain diseases.

Directions: Plan a meal/make a menu for yourself utilizing all the different forms of fat.Make sure that they are used only in accordance with the recommended nutrient intake.

Meal: Breakfast, Lunch, Dinner, Snacks

Answer 1

# Introduction

All living things require nutrients in order to survive and to grow and develop normally. Nutrients are components (parts) of food that provide nourishment in order for us to survive. Nutrients provide our bodies with energy, help build and maintain body tissues, organs, bones, and teeth, and help regulate body functions such as metabolism and blood pressure (Lehman, 2014). Nutrients include protein, carbohydrates, fats, vitamins and minerals.

# Protein

Proteins are the essential (necessary) building blocks that our body needs in order to properly function. We need protein in order to build and repair body tissues, such as muscles, organs, and skin. Sources of protein include poultry, meat, fish, eggs, milk, cheese, nuts and nut butters, peas, dried beans, and soy products.

# Carbohydrates

Carbohydrates are the essential nutrients our body needs in order to provide us with energy. Carbohydrates are the major way our body gets energy in order to effectively function. Carbohydrates provide our body with sugar, starch, and fiber. Starches include grains, potatoes, beans, and peas. Sugars include fruits, vegetables, and sweeteners

# Fats

Fats are essential nutrients in our diets. Even though we tend to think of fats as bad for us, we do need a certain amount of fat in our diets. Fat helps to protect our organs, is necessary for all the membranes in most the cells in our body, for brain and nerve function, is used to insulate the body and help us prevent heat loss, and is a carrier for other nutrients. Extra fat can also be used as energy for the body, or it can be stored.

# Vitamins

Vitamins are essential to help our body use other nutrients we take in, and they also help to promote tissue growth. There are several kinds of vitamins, all of which have a specific purpose and which we need every day. With the exception of Vitamin D and Vitamin K, our body needs to obtain vitamins through our diets. We make a certain amount of Vitamins D and K within our bodies.

# Minerals

Our bodies also require a number of minerals in order to best function. Minerals are compounds that our body needs in order to perform a variety of functions. There are a number of essential minerals that our bodies need.

# Lipid

Lipids are compounds that are insoluble in water but are soluble in organic solvents such as ether and chloroform. Lipids that are important to our discussion include fats and oils (triglycerides or triacyglycerols), fatty acids, phospholipids, and cholesterol.

# Day 1

Today's meal plan contains about 2,250 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has about 34 grams of fiber.

≈ Breakfast

• 1.One grapefruit
• 2.Two poached eggs (or fried in a non-stick pan)
• 3.Two slices whole-grain toast with one pat of butter each
• 4.One cup low-fat milk
• 5.One cup of black coffee or herbal tea

(Macronutrients: Approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)

≈ Snack

• * One banana
• * One cup plain yogurt with two tablespoons honey
• * Glass of water

(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)

≈ Lunch

• * Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)
• * Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)
• * Glass of water

(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

≈ Snack

• * One cup carrot slices
• * Three tablespoons hummus
• * One-half piece of pita bread
• * Glass of water or herbal tea

(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

≈ Dinner

• * One cup steamed broccoli
• * One cup of brown rice
• * Halibut (four-ounce portion)
• * Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
• * One glass white wine (regular or dealcoholized)
• * Sparkling water with lemon or lime slice

(Macronutrients: 646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

≈ Snack

• * One cup blueberries
• * Two tablespoons whipped cream (the real stuff—whip your own or buy in a can)
• * Glass of water

(Macronutrients: Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)

# Day 2

If you eat this whole menu, you get about 2,150 calories, with 51% of those calories coming from carbohydrates, 21% from fat, and 28% from protein. The meal plan also has 30 grams of fiber.

≈ Breakfast

• * One whole-wheat English muffin with two tablespoons peanut butter
• * One orange
• * Large glass (12 ounces) non-fat milk
• * One cup of black coffee or herbal tea

(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)

≈ Snack

• * Two oatmeal cookies with raisins
• * Glass of water, hot tea, or black coffee

Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat)

≈ Lunch

• * A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat bread
• * One cup low-sodium vegetable soup
• * Glass of water

(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)

≈ Snack

• * One cup (about 30) grapes
• * Glass of water or herbal tea

(Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat)

≈ Dinner

• * Five-ounce sirloin steak
• * One cup mashed potatoes
• * One cup cooked spinach
• * One cup green beans
• * One glass beer (regular, lite or non-alcohol)
• * Sparkling water with lemon or lime slice

(Macronutrients: 671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)

≈ Snack

• * Two slices whole wheat bread with two tablespoons jam (any variety of fruit)
• * One cup non-fat milk
• * Glass of water

(Macronutrients: Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)

# Day 3

Today's meal has about 2,260 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has 50 grams of fiber.

≈ Breakfast

• * One medium bran muffin
• * One serving turkey breakfast sausage
• * One orange
• * One cup non-fat milk
• * One cup black coffee or herbal tea

(Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)

≈ Snack

• * One fresh pear
• * One cup of flavored soy milk
• * Glass of water, hot tea, or black coffee

(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)

≈ Lunch

• * Low sodium chicken noodle soup with six saltine crackers
• * One medium apple
• * Water

(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)

≈ Snack

• * One apple
• * One slice Swiss cheese
• * Sparkling water with lemon or lime slice

(Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat)

≈ Dinner

• * 8-ounce serving of turkey breast meat
• * One cup baked beans
• * One cup cooked carrots
• * One cup cooked kale
• * One glass of wine

(Macronutrients: 784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)

≈ Snack

• * One cup of frozen yogurt
• * One cup fresh raspberries

(Macronutrients: Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat.)

Day 4

By the end of today, you'll consume about 2,230 calories, with 54% of those calories coming from carbohydrates, 24% from fat, and 22% from protein. You'll also get about 27 grams of fiber.

≈ Breakfast

• * One cup whole wheat flakes with one cup non-fat milk and one teaspoon sugar
• * One banana
• * One slice whole-grain toast with one tablespoon peanut butter
• * One cup of black coffee or herbal tea

(Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates, and 12 grams fat)

≈ Snack

• * One cup grapes and one tangerine
• * Glass of water, hot tea, or black coffee

(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)

≈ Lunch

• * Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
• * One sliced avocado
• * One cup non-fat milk

(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)

≈ Snack

• * One cup cottage cheese (1-percent fat)
• * One fresh pineapple slice
• * Four graham crackers
• * Sparkling water with lemon or lime slice

(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)

≈ Dinner

• * One serving lasagna
• * Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
• * One cup non-fat milk

(Macronutrients: 585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)

≈ Snack

• * One apple
• * One cup non-fat milk

(Macronutrients: Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)

# Day 5

This delicious meal plan includes three meals and three snacks and has approximately 2,250 calories, with 53% of those calories coming from carbohydrates, 25% from fat, and 21% from protein. And lots of fiber—over 40 grams.

≈ Breakfast

• * One piece of French toast with one tablespoon maple syrup
• * One scrambled or poached egg
• * One serving turkey bacon
• * One cup orange juice
• * One cup black coffee or herbal tea

(Macronutrients: approximately 449 calories with 16 grams protein, 57 grams carbohydrates, and 18 grams fat)

≈ Snack

• * One cup sliced carrots
• * One cup cauliflower pieces
• * Two tablespoons ranch dressing
• * Glass of water, hot tea, or black coffee

(Macronutrients: 223 calories, 4 grams protein, 18 grams carbohydrates, 16 grams fat)

≈ Lunch

• * Veggie burger on a whole grain bun
• * One cup northern (or other dry) beans
• * One cup non-fat milk

(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)

≈ Snack

• * One apple
• * One pita with two tablespoons hummus
• * Sparkling water with lemon or lime slice

(Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat)

≈ Dinner

• * One trout filet
• * One cup green beans
• * One cup brown rice
• * One small garden salad with two tablespoons salad dressing
• * One glass of beer
• * Sparkling water with lemon or lime slice

(Macronutrients: 634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat)

≈ Snack

• * One cup cottage cheese
• * One fresh peach

(Macronutrients: Approximately 201 calories, 29 grams protein, 16 grams carbohydrates, 2 grams fat)

# Day 6

Today's meals and snacks have about 2,200 calories, with 55% of those calories coming from carbohydrates, 19% from fat, and 26% from protein. You'll also get about 31 grams fiber.

≈ Breakfast

• * One cup corn flakes with two teaspoons sugar and one cup non-fat milk
• * One banana
• * One hard-boiled egg
• * One cup black coffee or herbal tea

(Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat)

≈ Snack

• * One cup plain yogurt with one tablespoon honey, one-half cup blueberries, and one tablespoon almonds
• * Glass of water, hot tea, or black coffee

(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)

≈ Lunch

• * One cup whole wheat pasta with one-half cup red pasta sauce
• * Medium garden salad with tomatoes and onions and two tablespoons salad dressing
• * Glass of water

(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)

≈ Snack

• * One and one-half cup cottage cheese
• * One fresh peach
• * Glass of water

(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)

≈ Dinner

• * Four and one-half ounce serving of pork loin
• * Small garden salad with tomatoes and onions topped with two tablespoons oil and vinegar (or salad dressing)
• * One small baked sweet potato
• * One cup asparagus
• * One glass wine (regular or dealcoholized)
• * Sparkling water with lemon or lime slice

(Macronutrients: 500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)

≈ Snack

• * Five graham crackers
• * One cup non-fat milk
• * One cup strawberries

(Macronutrients: Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)

# Day 7

Today's menu contains about 2,200 calories, with 54% of those calories coming from carbohydrates, 22% from fat, and 24% from protein. There are also 46 grams of fiber.

≈ Breakfast

• * One cup cooked oatmeal with one-half cup blueberries, one-half cup non-fat milk, and one tablespoon almond slivers
• * Two slices turkey bacon
• * One cup non-fat milk to drink
• * One cup black coffee or herbal tea

(Macronutrients: approximately 442 calories with 26 grams protein, 59 grams carbohydrates, and 14 grams fat)

≈ Snack

• * One cup plain yogurt with one tablespoon honey, one-half cup strawberries, and two tablespoons almond slivers
• * Glass of water, hot tea, or black coffee

(Macronutrients: 343 calories, 17 grams protein, 41 grams carbohydrates, 13 grams fat)

≈ Lunch

• * Six-ounce baked chicken breast
• * Large garden salad with tomatoes and onions and two tablespoons salad dressing
• * One baked sweet potato
• * One whole-wheat dinner roll.
• * Glass of water

(Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat)

≈ Snack

• * One cup raw broccoli florets
• * One cup raw sliced carrot
• * Two tablespoons veggie dip or salad dressing
• * One fresh peach
• * Glass of water

(Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat)

≈ Dinner

• * 3-ounce serving of baked or grilled salmon
• * One-half cup black beans
• * One cup Swiss chard
• * One cup brown rice
• * One whole wheat dinner roll with a pat of butter
• * Sparkling water with lemon or lime slice

(Macronutrients: 671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat)

≈Snack

• * One Orange

(Macronutrients: Approximately 62 calories, 1 gram protein, 15 grams carbohydrates, 0 grams fat)