One-Day Menu for 25 Grams of Fiber and Less Than 300 Milligrams of Cholesterol

Posted on | by Linus

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

Struggling with where to start this assignment? Follow this guide to tackle your assignment easily!

Original One-Day Menu with 25 Grams of Fiber and Less than 300 Milligrams of Cholesterol

Breakfast:

Food Portion Size Grams of Fiber Milligrams of Cholesterol Calories
Whole Grain Oatmeal (Bob’s Red Mill, Old Fashioned Oats) 1 cup cooked 4 0 150
Chia Seeds 1 tbsp 5 0 58
Banana 1 medium 3.1 0 105
Almond Milk (Silk Unsweetened) 1 cup 1 0 30
Total for Breakfast 13.1 0 343

Morning Snack:

Food Portion Size Grams of Fiber Milligrams of Cholesterol Calories
Carrot Sticks 1 cup 3.5 0 52
Hummus (Sabra Classic) 2 tbsp 1.5 0 70
Total for Morning Snack 5 0 122

Lunch:

Food Portion Size Grams of Fiber Milligrams of Cholesterol Calories
Lentil Soup (Amy’s Organic Lentil Soup) 1 cup 7 0 150
Whole Wheat Bread (Pepperidge Farm) 1 slice 2 0 70
Avocado 1/2 medium 5 0 120
Total for Lunch 14 0 340

Afternoon Snack:

Food Portion Size Grams of Fiber Milligrams of Cholesterol Calories
Apple (Medium) 1 medium 4.4 0 95
Total for Afternoon Snack 4.4 0 95

Dinner:

Food Portion Size Grams of Fiber Milligrams of Cholesterol Calories
Grilled Tofu (Trader Joe’s Organic Extra Firm) 1/2 block (about 4 oz) 1 0 120
Brown Rice (cooked) 1/2 cup 1.8 0 108
Steamed Broccoli 1 cup 5.1 0 55
Total for Dinner 7.9 0 283

Total for the Day:

Total Grams of Fiber: 44.4 grams
Total Milligrams of Cholesterol: 0 mg
Total Calories: 1183 calories

Reflection on Creating the Menu:

Creating a menu that met the criteria of 25 grams of fiber and less than 300 milligrams of cholesterol was a manageable task. The challenge I faced was ensuring the meal was realistic, balanced, and included a variety of foods from different food groups while maintaining the fiber content.

Incorporating high-fiber foods like oats, chia seeds, lentils, and fruits made it easier to achieve the fiber target. However, I had to be cautious to avoid foods that might add too much cholesterol or fat. By focusing on plant-based protein sources like tofu and lentils and avoiding high-cholesterol foods like red meat and full-fat dairy, I was able to keep the cholesterol intake at zero for the day.

One challenge I encountered was ensuring that I maintained a variety of food choices while staying within the constraints of fiber and cholesterol limits. I found that using plant-based sources such as vegetables, fruits, whole grains, and legumes helped a lot with reaching my fiber goal, while still offering a balanced approach to nutrients.

Additionally, it was a bit tricky ensuring that my meals didn’t exceed the calorie requirement while trying to maximize fiber intake. In the end, I was able to create a nutritious, well-rounded menu that fulfilled the dietary goals and was realistic for a person to follow.

References:

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