Paper Example on Creating a Weekly Eating Plan: Easy and Nutritious

Introduction

Planning for a weekly eating plan is easy, so long as one knows the required combination of the nutrients. For example, meals should include fiber, proteins, carbohydrates, and vitamins. They should also include a little bit of fat. Eating a heavy breakfast is important and it helps one to start off their day with energy. A snack during mid-morning is optional and it is highly determined by the kind of breakfast that one eats. If the breakfast is heavy, then there may be no need for the snack. However, if one feels hungry before lunch, then the snack is necessary. Lunch is necessary but should not be heavy. It can be a packed leftover or a sandwich and soup. The snack for the mid-afternoon is optional and should be light. One should avoid heavy calories and fats. It should just keep people strong to wait for dinner. Dinner is a time when most people are likely to over-eat, mostly if they did not have a heavy meal over the day. The best way to deal with that possibility is to divide the meal into four; one of the quarters should have proteins, the other one starch and the other two should have fruits and vegetables. The day can be concluded with a light snack. Men and women have different food requirements and this is because of the different nature of their bodies. For example, a woman is recommended to take a palm-sized piece of chicken as opposed to a larger size for men. The plan below shows my weekly meal:

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Monday

• Breakfast One grapefruit, two eggs, two slices whole grain toast with one pat butter each, one cup low-fat milk.
• Snack One banana
• Lunch Chicken breast, garden salad with onion and one cup croutons.
• Snack One cup carrot slices and herbal tea
• Dinner Steamed broccoli, brown rice, salad and spinach, and water.
• Snack A cup blueberries
• Exercise Jogging (30 minutes)

Tuesday

• Breakfast English muffin, an orange, a piece of bread and a cup of milk.
• Snack Three cookies and black coffee
• Lunch Turkey sandwich, lettuce, vegetable soup and a glass of water.
• Snack Herbal tea and grapes
• Dinner Rice with spinach, a banana and a glass of wine
• Snack Two slices of bread and a cup of low-fat milk
• Exercise Seat-ups (20 minutes)

Wednesday

• Breakfast One bran muffin, a cup of milk and a banana
• Snack One pear and a cup of herbal tea
• Lunch Chicken noodle soup, rice, spinach and a glass of milk
• Snack On apple
• Dinner Turkey breast, milk, spinach and carrots
• Snack None
• Exercise Squats (20 minutes)

Thursday

• Breakfast Wheat flakes, milk, banana, and herbal tea
• Snack Grapes and tangerine
• Lunch Tuna wrap, lettuce, and avocado.
• Snack A piece of fresh pineapple
• Dinner Lasagna, fruit salad and a cup of yogurt
• Snack None
• Exercise Planks (30 minutes)

Friday

• Breakfast French toast, maple syrup, scrambled egg and a cup of black coffee.
• Snack Cauliflower pieces, and a glass of water.
• Lunch An apple and milk.
• Snack None
• Dinner Fish fillets, brown rice and a glass of wine.
• Snack One fresh peach
• Exercise Jogging (45 minutes)

Saturday

• Breakfast A banana, a cup of cornflakes, a boiled egg and a cup of herbal tea.
• Snack A cup of blueberries
• Lunch White pasta, vegetables salad and an apple
• Snack A cup of cottage cheese
• Dinner A half ounce of pork loin, a baked sweet potato and a glass of wine.
• Snack None
• Exercise Abs (45 minutes)

Sunday

• Breakfast A cup of oatmeal, an egg and a cup of low-fat milk.
• Snack Plain yogurt and honey
• Lunch Baked chicken breast, a piece of sweet potato and a glass of sparkling water.
• Snack A cup of raw broccoli florets and an apple
• Dinner Grilled salmon, black beans and brown rice.
• Snack One orange
• Exercise Squats (30 minutes)

The above plan will help in leading a healthy life and it will guide the best meals to take daily.

Impacts of the Above Foods in One Year

The foods taken in the first week are a sample of what will be consumed repeatedly. Several minor changes could occur as a result of the availability of these foods, their seasonality, and other factors. The foods will have health-related impacts and this will also be determined by the amount of each of these foods that will be taken. The first impacts will be from the low-fat milk; a mature human body does not get any benefits from the low-fat dairy. However, taking whole milk increases the fertility level and reduces the chances of contracting colon cancer. Therefore, after a year of taking milk, the same is expected. The other one is brown rice, which has high fiber, has no gluten and is highly nutritious. Brown rice also has some low amounts of fat and sodium and this way it does not harm the body. For a lady, the nutrients will help improve the functioning of the body and how the body energy increases. The low calorie will be helpful in the daily exercises.

The fruits included in the meals are helpful in reducing the risks of getting heart failure, stroke and the decrease of bones when one grows old. They also decrease the chances of getting kidney stones. The fruits will also help in weight loss and reducing cholesterol in the body as well as increase the feeling of wellness. The antioxidants in them also keep the body cells healthy and safe from damage. The proteins are taken, mostly from meat, is healthy for the development of the body. Meat contains nutrients used in the repair of cells and muscles. Therefore, eating meat will ensure that the cells and muscles that wear out during the exercises are repaired and replaced. The meat will also provide zinc and iron necessary in the body.

Impacts of the Food in Three Years

The foods chosen are expected to have both long term and short term impacts on the body. The consumption of fish fillets will have many benefits to the body and one of them is that it prevents getting heart diseases and increases the functioning of the brain. Within the three years of following the above schedule, the body will improve and the brains will improve. It will also lead to better coordination of the body because of taking fruits frequently. The apples taken will help the body to improve in the level of nutrients and honey will assist in preventing several diseases. Honey is made of about 70% sugar and it contains high amounts of monosaccharides, fructose, and glucose. The above components will be useful in improving the functioning of the body cells and this will be helpful during the exercises. The oatmeal taken will also be beneficial to the body and by the end of the three years, the body will have gained antioxidants like avenanthramides. It also contains a fiber called Beta-Glycan and this will help in the digestion of the other foods. They will also help in controlling the blood sugar level.

The meals also contain cottage cheese that is known for its ability to improve the state of the teeth and the bones. In three years, I will have stronger teeth and bones and this will help me in the exercises. For example, I will have it easy when undertaking my jogging and other physical exercises. Consuming lasagna, that has high amounts of nutrients, will also help in weight loss.

Nutrients in These Foods

The nutrients in the foods listed above are diverse and are determined by the foods eaten. One cup of oatmeal contains about 150 calories, 4 grams of fiber, and 6 grams of protein. In addition to fiber, oatmeal is rich in thiamin, magnesium, phosphorus, zinc, manganese, selenium, and iron. The fruits included in the meal are rich in vitamins, fat, sodium and calories. Fruits do not have cholesterol and they are healthy to eat daily. Some of them also have potassium and dietary fiber and folic acid. Some of the fruits that have potassium include bananas, prunes, apricots and oranges among others. Eating fruits and vegetables reduces the risks of getting heart diseases. They also reduce the risks of kidney stones. Some of the other foods like cornflakes are rich in vitamin B, Iron, phosphorous and magnesium. Taking milk also increases the level of calcium, iodine, and proteins. The diverse nutrients in the foods are healthy for the body and can help a lady to have smooth skin and disease-free life. By taking eggs regularly, I expect to benefit from the proteins, riboflavin, selenium and vitamin D that improved the immune system and is used in the making of the bones. I will have string bones reliable for my daily work.

The frequent intake of herbal tea is expected to improve the immune system and increase the functioning of the body systems. The tea is associated with pain reduction and relaxation and this will be useful for the body during the exercises. Brown rice is highly nutritious and it will help me improve my metabolic processes because it has fiber. The rice also contains thiamin and niacin that will help my body to remain healthy and immune to diseases. Tuna wrap and French peaches are also healthy for they contain calories and fiber that helps in the digestion process. The turkey sandwich will increase the carbohydrates in my body, the level of sodium, potassium and fat useful in my body's growth and development. The sweet potatoes will help the body with carbohydrates, sugars, and manganese among other benefits. Together with the other foods mentioned in the schedule above, it is advisable to take adequate amount of water to keep the body hydrated. Most of the people who have a strict schedule to follow in their feeding fail to get the nutrients and the benefits expected because they do not follow the schedule fully and because some of them do not take the foods in the right amounts. I will observe the amounts of each food taken during breakfast, lunch and dinner and the snacks in-between these meals.