Eating Plan A (1 Day’s Intake) 1 cup of Corn Flakes cereal 1 cup of 1% fat milk

Question

Eating Plan A (1 Day’s Intake)

1 cup of Corn Flakes cereal

1 cup of 1% fat milk

2 cups of coffee

2 slices of whole-wheat bread

2 ounces thinly sliced baked ham

2 ounces cheddar jalapeño cheese

8 ounces chocolate milk

3 12-ounce beers

2 beef and cheese enchiladas

Eating Plan B (1 Day’s Intake)

6 ounces grapefruit juice

2 scrambled eggs

1 ounce cheddar cheese

20 ounces coffee

2 ounces soy milk

1 cup fresh raspberries

1 cup cantaloupe

1 honey oat granola bar

1 cup vanilla yogurt

6 ounces grilled salmon

10 cooked asparagus spears

1 cup broccoli

4 ounces white wine

4 ounces blueberry juice + seltzer water

20 barbecue flavor soy crisps

1 cup wasabi peas

1 3” x 3” spanakopita

1 cup spinach

1/3 cup feta cheese

¼ cup black olives

5 grape tomatoes

3 Tbsp. oil & vinegar dressing

6 ounces white wine

¼ cup mixed nuts

1 cup vanilla ice cream

Eating Plan D (1 Day’s Intake)

1 cup of Corn Flakes cereal

¾ cup 1% fat milk

6 ounces orange juice

12 ounces coffee

1 honey nut granola bar

6 ounces chocolate milk

2 slices rye bread

2 ounces pastrami

2 Tbsp. hot mustard

1 ounce Swiss cheese

1 cup 2% fat milk

1 large apple

8 Ritz crackers

2 Tbsp. peanut butter

12 ounces Diet Coke

1 cup angel hair pasta

¾ cup marinara sauce

1 cup lettuce & 1 sliced tomato

1/3 cup shredded cheddar cheese

5 cucumber slices

¼ cup Italian dressing

1/6 of a devil’s food cake

6 ounces red wine

Eating Plan F (1 Day’s Intake)

2 scrambled eggs

1 cup whole milk

2 slices bacon

2 1-ounce Slim Jims

6 ounces lean ground beef

2 ounces provolone cheese

¼ cup blue cheese dressing

12 ounces water

2 ounces cheddar cheese cubes

6 ounces grilled chicken breasts

1 scrambled egg

1 cup lettuce

½ cup blue cheese dressing

2 ounces pork rinds

12 ounces water

Eating Plan G (1 Day’s Intake)

1 cup honey dew melon

1 cup fresh strawberries

1 large apple

½ avocado

½ cup sweet green peppers

½ cup sweet red peppers

¼ cup black olives

1 medium orange

1 medium banana

1 cup boiled green beans

10 cooked asparagus spears

1 cup sautéed mushrooms

1 cup kidney beans

¼ cup dried apricots

¼ cup dried Craisins

5 dried, pitted dates

Look at Eating Plan G:

5.   a.   Is there enough iron in this eating plan?

b.   How could this eating plan be modified to increase the iron but maintain the mission of this eating plan?

Eating Plan A (1 Day’s Intake)

1 cup of Corn Flakes cereal

1 cup of 1% fat milk

2 cups of coffee

2 slices of whole-wheat bread

2 ounces thinly sliced baked ham

2 ounces cheddar jalapeño cheese

8 ounces chocolate milk

3 12-ounce beers

2 beef and cheese enchiladas

Eating Plan B (1 Day’s Intake)

6 ounces grapefruit juice

2 scrambled eggs

1 ounce cheddar cheese

20 ounces coffee

2 ounces soy milk

1 cup fresh raspberries

1 cup cantaloupe

1 honey oat granola bar

1 cup vanilla yogurt

6 ounces grilled salmon

10 cooked asparagus spears

1 cup broccoli

4 ounces white wine

4 ounces blueberry juice + seltzer water

20 barbecue flavor soy crisps

1 cup wasabi peas

1 3” x 3” spanakopita

1 cup spinach

1/3 cup feta cheese

¼ cup black olives

5 grape tomatoes

3 Tbsp. oil & vinegar dressing

6 ounces white wine

¼ cup mixed nuts

1 cup vanilla ice cream

Eating Plan D (1 Day’s Intake)

1 cup of Corn Flakes cereal

¾ cup 1% fat milk

6 ounces orange juice

12 ounces coffee

1 honey nut granola bar

6 ounces chocolate milk

2 slices rye bread

2 ounces pastrami

2 Tbsp. hot mustard

1 ounce Swiss cheese

1 cup 2% fat milk

1 large apple

8 Ritz crackers

2 Tbsp. peanut butter

12 ounces Diet Coke

1 cup angel hair pasta

¾ cup marinara sauce

1 cup lettuce & 1 sliced tomato

1/3 cup shredded cheddar cheese

5 cucumber slices

¼ cup Italian dressing

1/6 of a devil’s food cake

6 ounces red wine

Eating Plan F (1 Day’s Intake)

2 scrambled eggs

1 cup whole milk

2 slices bacon

2 1-ounce Slim Jims

6 ounces lean ground beef

2 ounces provolone cheese

¼ cup blue cheese dressing

12 ounces water

2 ounces cheddar cheese cubes

6 ounces grilled chicken breasts

1 scrambled egg

1 cup lettuce

½ cup blue cheese dressing

2 ounces pork rinds

12 ounces water

Eating Plan G (1 Day’s Intake)

1 cup honey dew melon

1 cup fresh strawberries

1 large apple

½ avocado

½ cup sweet green peppers

½ cup sweet red peppers

¼ cup black olives

1 medium orange

1 medium banana

1 cup boiled green beans

10 cooked asparagus spears

1 cup sautéed mushrooms

1 cup kidney beans

¼ cup dried apricots

¼ cup dried Craisins

5 dried, pitted dates

Explanation / Answer

Q. a.   Is there enough iron in this eating plan?

Answer: According eating plan G-Iron containing food mentioned in below table

In plan-G rest food without Iron. Minimum Iron intake requires for healthy lif is 8 mg but G food plan have total Iron around 3 mg.So its not good enough.

Q. b.   How could this eating plan be modified to increase the iron but maintain the mission of this eating plan?

Answer: To increase Iron intake with the mission of eating plan-add 1 cup of cooked lima beans and steamed broccoli. This meal contains about 5.6 mg of iron, and the vitamin C broccoli will help increase your iron absorption. Spinach-boiled and drained ½ cup,Raisins-seedless ¼ cup also can be added to complete Iron requirement with healthy diet mission plan to maintain calories.

Diet Iron( Quantity) kidney beans 17% cooked asparagus 9% banana 2% orange 1% ½ cup sweet red peppers 3% sweet green peppers 3% apple 1% fresh strawberries 4% honey dew melon 2%

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