Meal Plan

Plus de détails

MyPlate nutrients

par Camille Smith

Vital functions in plants

par Iván Ortega

Healthy Active Living

par Sajath Ahmed

Nutrition

par Sinwoo Kim

These meals and snacks will help cover the lack of nutrients missing in this families lives and help to prevent diseases associatied with said possible deficiencies

Meal Plan

Dinner

Tofu

Provides Protein, Calcium, Phosphorus, Zinc and Magnesium, ect.

This Helps furfill Rohan's iron needs, Latika's Iron and Phosphorus needs, Tanya's Zinc, Phosphorus, Protein, and iron needs. It also adds to Fareed's Magnesium, protein and Vitamin K needs and Sangeetha's Calcium needs

Raw Broccoli

Contains Potassium, Fiber, Zinc, Phosphorous, Calcium, Iron, Vitamin B12, Vitamin A, and Vitamin D, ect.

Helps with Rohan's Vitamin D, Vitamin A and Iron needs. Latika's Iron, Phosphorus, Vitamin D and Vitamin B12 needs. Tanya's Zinc, Phosphorous, Calcium and Iron needs. Fareeds's Fibre and Vitamin K needs and Sangeetha's Calcium and Vitamin D needs.

Brown Rice

Contains phosphorus, fibre, protein, magnesium, iron, and zinc, ect.

Helps with Rohan's iron needs, Latika's Phosphorus and iron needs, Tanya's Protein, Zinc and Phosphorus needs and Fareed's Magnesium, Protein and Fibre needs

Snack #2

Full Banana

These are a good source of fibre, potassium, vitamin B6, vitamin C, antioxidants, and phytonutrients, among other things.

Dark Chocolate

High in antioxidants

It has been shown to lower the risk of heart disease and to boost cognitive function.

Blood pressure is known to be lowered and blood flow is increased by dark chocolate.

High in Fibre, Potassium, Phosphorus, Zinc and Magnesium

Lunch

Chia seeds on the side so Fareed doesn't have to eat them

Provides healthy fats and sodium

Salad (With spinach, tomatoes, cucumbers, Avocadoes and Lactose free cheese)

This salad has Vitamin K, Magnesium, Healthy fats, Vitamin C, Potassium, Calcium, Phosphorus, Iron, Protein, and Zinc, etc.

Fareed: This salad provides Magnesium, Vitamin C, Protein and Vitamin K

Tanya: This salad provides Protein, Calcium, Iron, Zinc, PHosphorus and protein

Rohan: This salad provides Iron, Vitamin C, and Potassium

Sangeetha: This salad provides Calcium, Carbs, and Healthy Fats

Latika: This salad provides Phosphorus, and Iron

Snack #1

Celery and Peanut Butter

Low Calorie and high in Protein

Breakfast

Whole Grain Toast with Fortified Flour

Has Calcium, Iron and Fibre, etc

Covers Sangeetha's and Tanya's need for calcium, Tanya's, Rohan's and Latika's need for iron and Fareed's need for fibre.

Sunny Side-up Eggs

Has Vitamin D, Vitamin A, Fats, Vitamin B12, Iron, Protein and Zinc, ect

This covers Sangeetha's need for Vitamin D and healthy fats. Rohan's need for Vitamin D, Iron and Vitamin A. Latika's need for Vitamin D, Iron and Vitamin B12 and Tanya's need for Protein, Zinc and Iron.

Strawberries

Is rich in Vitamin C, ect

Covers Fareed's and Rohan's need for Vitamin C