Com 155 Week 1 Assignment Healthy

2Week 2 Nutrition and Physical Fitness PlanInstructions1.Create a meal diary for yourself for one day. Create a healthy version of each meal and snack and an unhealthy version. Write a summary of the meal including the required elements listed. Include references in APA format for any sources used. Answer the questions located below the tables. Healthy Meal ComponentsMeal summary including calories, fat, and general health valueBreakfastVery berry breakfast smoothie. Frozen raspberries,almond milk, frozen cherries,strawberries, honey, ground flaxseed, and fresh lemon juice.Cup of coffee and water.  According to "Prevention" (2013), Nutrition provided per serving 112 calories, 1.5 g fat, 0 g sat fat, 56 mg sodium, 25.5 g carbs, 20 g sugars, 3 g fiber, 1 g protein (para, 6). This smoothie keeps us satisfied until lunchtime.LunchMandarin Chicken Pasta Salad for lunch and somecold water. This mandarin chicken pasta has Calories:425 kcal Fat:18.9 gCarbs:44.7gProtein:21.8 gCholesterol: 35 mgSodium: 358 mgThis lunch is just right and healthy. DinnerFor dinner I had grilled chicken with some healthy seasoning and some fresh green It is light and has low calories. A total of 337 calories and 16.4g of fat. 

Running Header: MAR 155 Module 1 Assignment 32Heart DiseaseA nutritional and lifestyle plan for a patient with heart disease include the following!ProteinEating healthy protein is amazing for the heart, this includes; poultry, dried peas, nuts, meat, seafood, lentils, and eggs. These are all good for b vitamins, protein, iron, minerals, and other vitamins. I recommend eating more fish because it’s a great way to lose weight, they are a low calorie meat, lean, great source of protein, and has omega 3. Avoid high-fat proteins. These include meats such as duck, goose, prime cuts of steak, organ meats such as kidneys and liver, and prepared meats such as sausage, hot dogs, and high-fat lunch meats. Adults should eat no more than 5 to 6 cooked ounces (142 to 170 grams) of lean meat, poultry, and fish daily. One serving of these foods should be about the size of a deck of cards on your plate. Trim off all visible fat before cooking the meat. Eat 2 servings of low-mercury, fish per week. Cook by baking, broiling, roasting, steaming, boiling, or microwaving instead of deep frying. For the main entree, use less meat or have meatless meals a few times a week. Use smaller amounts of meat to reduce the total fat content of the meal. Get protein from plant-foods instead Use skinless turkey, chicken, fish, or lean red meat to reduce the amount of saturated fat in your diet. Eat less organ meat (such as liver) and shellfish (such as shrimp and lobster). Healthy adults can eat 1 whole egg (with yolk) per day without raising cholesterol levels[Rob16].

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