LFIT 114 Alternative Lab #2

Anna Waddell

A well-balanced day of meals should consist of a good balance between

protein, fats, and carbohydrates. It should also include a wide variety of vitamins and

minerals. This is essential to make sure the body has enough to sustain it during the

entire day. The following is an ideal meal plan for an entire day –

 Breakfast: Oatmeal with fruit – A good source of carbohydrates and

minerals, like manganese. Milk – High in calcium and protein.

 Lunch: A sandwich with ham, cheese, lettuce, tomato, light mayo, and

onion – the bread gives carbs. Ham and cheese give protein and fat. The

veggies offer a good source of fiber and vitamins and minerals. The light

mayo adds fat. Baby carrots – high in vitamin A. Baked chips – a good

source of carbohydrates, and they have less fat than traditional fried

chips.

 Dinner: Grilled chicken – high in protein. Steamed broccoli – a good

source of vitamins and minerals. Mashed potatoes – contains

carbohydrates and fat.

 Snacks: Gummy fruit snacks – high in carbohydrates, but also vitamins

and minerals. Yogurt and granola – high in calcium, carbohydrates,

vitamins, and minerals.

 The above meal plan is balanced in all aspects. It should be filling enough to

give me enough energy to get through the day, while also giving me an adequate

source of vitamins and minerals to sustain me.

I have begun to make changes to my diet and exercise patterns. When I started

college, I started to put on weight because of a combination of a sedentary lifestyle

due to increased hours in studying, eating unhealthy foods too much because of a lack

of time to prepare meals, and also increased anxiety and depression. Now that I no

longer live in a dorm, I have access to a kitchen that isn’t entirely disgusting because

of other students not taking care of it. Therefore, I can do more meal prep and don’t

have to rely on prepackaged, processed foods. Specifically, I have been making a

slow cooker meal at the beginning of the weak and using that as lunches throughout

the week. I have also been trying to incorporate more fruits and vegetables into my

meals. Not only are they a good source of fiber, vitamins and minerals, but they are

really filling and can prevent me from eating other foods that aren’t as good for me.

Another thing that I have been doing to better my food intake is eating less red

meat, and more lean meat. Red meat is higher in saturated fat, which is bad for the

heart. It also tends to be higher in calories and cholesterol. Leaner meats like chicken

and turkey provide a good source of protein but without all the saturated fat. This will

be better for the cardiovascular system in the long run.

Overall, I am trying to make better choices in my food and exercise habits in

order to live a healthier life and be kinder to my body. I still have a lot of change to do,
but trying to shape my meals into ones that include balance is a start in the right

direction.