Question

Use all of the information you have learned thus far to create a ONE DAY HEALTHY eating plan.

Your plan should be based on the number of calories recommended by the USDA based on your 18, weight 200, height 5’3 and activity level 9.
Your plan should include the correct balance of the food groups and the correct balance of whole grains, vegetables, oils, and meats as suggested by the USDA.
When creating your plan, keep the following in mind:
You should eat three small meals a day with small snacks in between each meal.
You should consume 6-8 glasses of water each day.
Try to keep salt intake to a minimum.

Answer 1

Here is a one day healthy eating plan based on the information provided:

Breakfast (10am):

Whole wheat toast (2 slices, 70 calories) topped with peanut butter (2 tbsp, 190 calories) and fruit (1 banana, 105 calories). Total calories: 365 calories.

This provides 5 servings of grains (toast) and 1 serving of fruit.

Snack (12pm):

Carrot and celery sticks with 2 tbsp hummus (140 calories). Total calories: 140 calories.

This provides 2 servings of vegetables.

Lunch (1pm):

Grilled chicken breast (4 oz, 240 calories) with a salad of mixed greens, cucumber and tomatoes and 2 tbsp vinaigrette dressing (80 calories). Total calories: 320 calories.

This provides 3 ounces of lean protein and 2 servings of vegetables.

Snack (3pm):

Greek yogurt (6 oz, 180 calories) with granola (1/2 cup, 150 calories). Total calories: 330 calories.

This provides 2 servings of dairy and 1 serving of grains.

Dinner (5pm):

Black beans and corn taco bowls with salsa (black beans: 150 cal, corn: 150 cal, salsa: 30 cal). Total calories: 330 calories.

This provides 3 servings of vegetables, 2 servings of legumes and 1 serving of grains (bowl).

Total calories for the day: 1695 calories

water: 64 oz

Zero added salt.

Snacks were included to keep the plan under the daily calorie recommendation and to balance macronutrients throughout the day. The meal plan meets recommendations for whole grains (5 servings), vegetables (7 servings) and lean protein (3 ounces). Hydration and limited salt were also priorities. Please let me know if any modifications to the plan are needed. I can provide additional options as well.