HUN 1201 My Healthy Meal Plan
My Healthy Meal Plan
Unhealthy foods included on plan -2-5 pts each
Not meeting specified nutrient requirements -5 pts each
Outside of calorie range requirements -10 pts
Less than 5 fruits/vegetables on plan – 5 pts each
Not including lean protein and healthy carb at each meal – 5-10 pts each meal
Unrealistic portion sizes – 5-10 pts each
Poor Overall Plan/Doesn’t make sense(randomly adding foods) -5-20 pts
Let’s plan a perfect day in food and activity!! While I don’t expect you to start eating like this every
day right now, eventually, you will want to make healthier choices. And, this plan will help you
understand how to put together a day of healthy meals, so when you are ready, you will know
A perfect day means your meal plan should be a very healthy one and meet the criteria below.
1a. Planning a menu
Build a meal plan for ONE day. Type up your plan: Include what you will eat and the time you will eat
- Your meal plan should include 3 meals and at least 1 snack.
Be specific. If you add milk, what kind? Same with bread, what kind? What serving sizes are you
using? Use serving sizes that make sense. Do you know how much 3 grams of something is? Maybe
cups would be a better choice for servings. DO NOT use grams for portion sizes if it doesn’t make
Pick healthy foods. Things like bacon, hot dogs, chips, French fries etc., shouldn’t be on this list!
When planning your meal, think “what would a dietitian put on a menu for a healthy day?”
your one day meal plan must meet the following guidelines
It must include a minimum of 5 healthy fruits and/or vegetables
It must include a lean protein and carb at each meal
It must make sense – and be overall healthy
Example of how this should look.
(You will have an entire day; the example just shows part of a day.)
Plan for my Perfect Day Meal or Activity
7:00 am Breakfast: 1 cup Raisin Bran, 1 cup light soy milk
8:00 am 45 minute run on the beach (8 min per mile)
9:00 am Snack:
1 apple and a piece of string cheese
12:00 pm Lunch:
Sandwich made with 2 slices of 100% Whole wheat
bread, 4 ounces of deli turkey, 1 leaf of romaine
lettuce, 3 slices of tomato, 1 slice of low fat cheddar
1 tsp Dijon Mustard
15 Baby Carrots with 2 Tablespoons of hummus
1b. Putting that menu into Nutricalc and Analyzing
You will need to go to Connect and just to the right of the assignments you will see “NCP Diet
Analysis Tool” which is Nutricalc. Here you will need to register and create a profile.
Next, you will need to take your perfect day meal plan and click on the “Intakes” tab and enter
your food plan. Do NOT use the meal plan shown in the example, create your own.
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