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Meal Planning for Lipids

Last Updated on June 1, 2022

The AMDR for fat in the diet ranges from 20-35% for adults. This level of ingestion
allows for the sufficient intake of the macronutrients that are required for nutrition (Simpson &
Raubenheimer, 2014). The range also ensures that the saturated fats present in the body are kept
at moderate levels, hence preventing the risk of obesity and diabetes.
Before reading this week’s resources, I was under the impression that all fats were bad
and they should be avoided at all costs. The ingestion of fat was unpalatable as I thought it a
leading cause of weight gain, high cholesterol levels, obesity and a host of several other chronic
diseases. I was also unaware that there were different types of fat.
From the readings, I now understand that fat is a necessary aspect of human nutrition
and it is sourced from both animal and plant sources. Without fats, many of the functions that
occur in the human body, such as the construction of cell membranes and the signaling of
molecules, would not happen (Ulijaszek, Mann, & Elton, 2012). The consumption of fat-soluble
vitamins such as A, D, E and K would also be inhibited. I now know that the consumption of
unsaturated fats is essential for normal body functioning.

Sample Menu for Mrs. Smith

8 oz. whole milk. 8 oz. Soy Milk
8 oz. orange juice
2 fried eggs (fried in butter). 8 oz oatmeal with 1/2 a cup of fat-free milk
2 slices sourdough toast with 1 tablespoon butter

1/2 peanut butter and jelly sandwich: 1 slice white bread, 1 tablespoon Skippy peanut butter, 1
tablespoon grape jelly

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8 oz. cream of tomato soup. 8 oz. regular tomato soup
1 oz. potato chips 1 oz. tortilla chips
1 sandwich: 2 oz. turkey, 1 oz. salami, 2 slices white bread, 1 tablespoon mayonnaise
1 sandwich: 2 oz. tuna, ½ celery stick, 2 slices wholegrain bread, 1 tablespoon low-fat
mayonnaise, ½ sliced tomato
8 oz. grape juice

6 oz. fruited yogurt, sweetened, whole milk
6 oz. plain Greek yogurt topped with 2 oz. blueberries

5 oz. dark meat chicken, fried 5 oz. lemon chicken, oven roasted
1 medium baked potato with 1 tablespoon butter, 1 tablespoon sour cream, and 1
tablespoon bacon, chopped
Sweet and sour cauliflower salad: 3 oz. cauliflower, 1 stalk parsley, ½ ripe tomato, 3
tablespoons lemon juice, ¼ cup plain low-fat yogurt
1/2 cup cooked broccoli with 1 tablespoon butter 1/2 cup steamed and salted broccoli
8 oz. cola. 8 oz. green tea
4 oz. whole milk 4 oz. low fat milk

1/2 cup chocolate ice cream

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