Meals

One month meal plan for **Vanessa**. This meal plan has been designed by NAHR's highly trained nutritionists to meet the Recommended Daily Allowances for each essential food group and to match the exercise suggested in order to maintain your fitness.

Since Vanessa is working out about 30-60 minutes for approximately half of the week and based on her height and weight, Vanessa is to be ideally eating a 2200 calorie diet. She is to be eating 7 oz of grains, 3 cups of vegetables, 2 cups of fruit, 3 cups of dairy, 6 oz of meat and beans per day, 6 teaspoons of oils and a maximum of 290 extra calories from solid fats and added sugars.


 * WEEK 1:**


 * Week 1:** Vanessa is eating on average 2351 calories for week one. All of her breakfasts contain at least one serving of grains paired with either a fruit juice or fat free skim milk. Her lunches consist of a serving of grains, one to two ounces of meat or beans, one and a half to two cups of vegetables and the same amount of fruit. Vanessa's dinners are generally lighter than her lunches. However, they include more servings of vegetables, meats and breads. Her snacks are healthy and include dairy because many snack foods include dairy in them such as yogurt, protein shakes, and crackers and cheese. Instead of one cup of milk each time, Vanessa will be drinking one and a half because she also needs the nutrients from the milk. As one may notice, Vanessa does not get all the types of vegetables that she needs ((dark greens, orange, dry beans, starchy and others) in one day. However, these amounts are compensated for over the week.


 * WEEK 2:**



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 * WEEK 3:

It is important to look at food labels so that you can can know what exactly you are eating in each serving of the food you are eating. You can also find out what constitutes of a serving in each thing you eat. On processed and packaged foods, nutritional information is available on the package/box. The following is an example of what a Nutritional Label looks like: http://www.buddypauls.com/media/Nutritional-Information.jpg
 * Week 4:**

When looking at a food label, the first thing to look at should be what constitutes of one serving. Some packages have more than one serving in them and the nutritional facts that are listed account for only one serving and not the package as a whole. Other vital information to take into account include the amount of calories, total fat, sodium, and cholesterol in one serving of the package. These pieces of information are important to know and to pay attention to especially if you are on a particular diet.