1. Create an original, well-balanced menu for 1 day (breakfast, lunch, dinner, and snacks). Your menu should include at least 25 grams of fiber AND less than 300 milligrams of cholesterol for the entire day. The menu must:
Include accurate portion sizes – For example, 1.5 cups of Cheerios — do not say “1 bowl” or “1 serving”
Have realistic amounts and types of foods – would someone actually eat what your menu recommends?
Be specific — tell what kind of the product it is, indicate the brand. For example, yogurt can be fat free or whole milk, regular or Greek, with different amounts of sugar or sugar substitutes added. Be specific about the details. Is the coffee black, does it have sugar? What is your oatmeal made with? Is there a sauce or anything else added to the rice? Make sure to include all the details.
Have balance and variety – make sure you include adequate amounts from all food groups: fruits, vegetables, grains, dairy and/or high calcium foods, protein foods (animal and/or vegetable proteins)
Identify how many grams of fiber and how many milligrams of cholesterol is in EACH food item. I suggest you do this in a chart form (see below example and use the attached form).
Provide the total grams of fiber and the total milligrams of cholesterol for your entire day’s menu.
Be sure to provide the references you used as your source for the fiber and cholesterol contents of the foods. Note: If you used nutrition information from the product package, indicate this with an asterisk (*).
2. Reflect whether it was easy to create a menu with the desired amounts of fiber and cholesterol. What were your challenges?
EXAMPLE for menu format:
Food
Portion size
grams of fiber
mg of cholesterol
kcalories
Breakfast:
Quaker Old Fashioned oatmeal (cooked)
1 cup
4*
0*
150*
Whole milk
1 cup
0
24*
149*
blueberries
1/2 cup
2
0
42
sugar
1 tea sp
16
Total for the day
X grams
Y mg
Z kcal
