1. WHILE TRYING TO EAT HEALTHY, PROPER INTAKE OF VITAMINS AND MINERALS IS JUST AS IMPORTANT. ALTHOUGH MINERALS DO MANY FUNCTIONS IN THE BODY, THE MAJOR ROLE IS TO HELP REGULATE REACTIONS. SOME OF THE MINERALS THAT THE BODY NEEDS INCLUDE, CALCIUM AND PHOSPHORUS STORED IN THE BONES AND TEETH, SULFUR FOUND IN EXTRACELLULAR FLUIDS AND BONES, AND MANGANESE STORED IN LIVER AND SPLEEN. VITAMINS ARE ORGANIC NUTRIENTS REQUIRED IN SMALL AMOUNTS TO MAINTAIN GROWTH AND NORMAL METABOLISM. THE PREDOMINANT ROLE OF VITAMINS IN THE BODY IS TO SERVE AS COENZYMES. VITAMINS ARE DIVIDED INTO TWO GROUPS; THE FAT-SOLUBLE AND WATER- SOLUBLE VITAMINS. FAT-SOLUBLE VITAMINS INCLUDE A, D, E, AND K, WATER-SOLUBLE VITAMINS INCLUDE B AND C. THE WATER- SOLUBLE VITAMINS ARE DISSOLVED IN BODY FLUIDS AND DISTRIBUTED WHILE FAT-SOLUBLE VITAMINS ARE STORED IN THE SMALL INTESTINE. WITHOUT THE PROPER VITAMINS AND MINERALS STORED THROUGHOUT THE BODY ANY NUMBER OF COMPLICATIONS IN BODY FUNCTIONS CAN OCCUR. Healthy food

2. DAY 1: BREAKFAST 6-10AM 1 Cup 1% Milk 1 Orange, medium 1 1/2 Cups Cheerios Cereal MORNING SNACK 10:30AM 1 Oat Bran Muffin, small LUNCH 11-12:30AM Lemony Lentil Salad with Salmon 1 Cup Cantaloupe Melon 1 Whole-Wheat Roll AFTERNOON SNACK 1PM 1 Ounce Dry Roasted Salted Peanuts 4 Ounces Carrot Sticks DINNER 8-11:30PM Sweet Potato Casserole 3/4 Cup Steamed Green Beans Turkey with Blueberry Pan Sauce 1 Cup Tossed Salad Mix 2 Tablespoons Vinegar & Oil Salad Dressing 3/4 Cup Nonfat Strawberry Frozen Yogurt DAY 2:BREAKFAST 6-10AM 1 Cup 1% Milk 1 Banana, small 1 Toasted Whole-Wheat English Muffin 1 Tablespoon Creamy Peanut Butter MORNING SNACK 10:30AM Zucchini-Walnut Loaf 2 Apricots LUNCH 11-12:30AM 3/4 Cup Cooked Brown Rice Pan-Seared Salmon with Fennel & Dill Salsa 1 Cup 1% Milk AFTERNOON SNACK 1PM 1 Peach, medium 1 Ounce Whole-Wheat Pretzel DINNER 8-11:30PM 3/4 Cup Cooked Couscous 3/4 Cup Steamed Broccoli 3 Ounces Chicken Breast, Cooked Without Skin Green Goddess Salad 1 Cup Strawberries Day 1-2 of eating plan

3. Day 3-4 day eating plan DAY 3: BREAKFAST 6-10AM 3/4 Cup Hot Oatmeal 1 Cup 1% Milk 1 Cup Blueberries 1 Tablespoon Walnuts MORNING SNACK 10:30AM 1 Nectarine, medium 6 Ounces Low Fat Vanilla Yogurt LUNCH 11-12:30AM Shrimp 3/4 Cup Cooked Brown Rice 1 Pear, medium AFTERNOON SNACK 1PM 1/4 Cup Prepared Salsa 1 1/2 Ounces Baked Tortilla Chips DINNER 8-11:30PM Chicken Tenders with Asparagus and Pistachios 1 Cup Tossed Salad Mix 2 Tablespoons Low Calorie Caesar Salad Dressing 3/4 Cup Cooked Quinoa 1 Whole-Wheat Roll Strawberries and Cream DAY 4: BREAKFAST 6-10AM Banana-Cocoa Soy Smoothie MORNING SNACK 10:30AM 6 Ounces Nonfat Plain Yogurt 2 Tablespoons Granola Cereal LUNCH 11-12:30AM 1 Cup 1% Milk Tex-Mex Taco Salad 2 Kiwis 2 Corn Tortillas AFTERNOON SNACK 1PM 1 Cup Blackberries 2 Gingersnap Cookies DINNER 8-11:30PM 1 Whole-Wheat Roll 1 Cup Tossed Salad Mix 4 Teaspoons Vinegar & Oil Salad Dressing Baked Cod with Chorizo & White Beans 1 Cup Steamed Carrots 3/4 Cup Whole-Wheat Macaroni, cooked 1 Cup Honeydew Melon

4. Day 5-6 Eating Plan DAY 5: BREAKFAST 6-10AM 1 Scrambled Eggs 2 Slices Oatmeal Bread 1 Cup Grapefruit 1 Cup 1% Milk MORNING SNACK 10:30AM 1 Plum 1 Fruit & Nut Granola Bar LUNCH 11-12:30AM Grilled Pepper Salad Crab Cake Burgers 1 Whole-Wheat Roll 4 Ounces Carrot Sticks 3/4 Cup Nonfat Strawberry Frozen Yogurt AFTERNOON SNACK 1PM 1 Ounce Pistachios DINNER 8-11:30PM 1 Baked Potato 3/4 Cup Roasted Butternut Squash Black Bean Croquettes with Fresh Salsa 4 Teaspoons Vinegar and Salad Dressing 1 Cup Tossed Salad Mix 1 Cup Strawberries DAY 6: BREAKFAST 6-10AM 1 Cup 1% Milk 1 Whole Grain Oat Bran Bagel 1 Ounce Fat Free Cream Cheese 1 Orange, medium MORNING SNACK 10:30AM Berry-Banana Smoothie LUNCH 11-12:30AM Fish Sticks 1/2 Cup Prepared Coleslaw 1 Cup 1% Milk 1 Cup Tossed Salad Mix 4 Teaspoons Vinegar and Salad Dressing 1 Pear, medium AFTERNOON SNACK 1PM 1 Ounce Almonds DINNER 8-11:30PM 1 Cup Cauliflower Thai Chicken Spicy Peanut Sauce 3/4 Cup Cooked Quinoa 1 Cup Grapes

5. Day 7 eating plan DAY 7: BREAKFAST 6-10AM 1 Cup 1% Milk 3/4 Cup Cereal 1 Banana, small MORNING SNACK 10:30AM 6 Ounces Nonfat Plain Yogurt 1/4 Cup Strawberries LUNCH 11-12:30AM 1 Ounce Low Fat Cheddar Cheese 3 Ounces Chicken Breast 1 Whole-Wheat Roll Cucumber and Pea Salad 4 Ginger Cookies AFTERNOON SNACK 1PM 1 Ounce Whole-Wheat Pretzel DINNER 8-11:30PM 1 1/2 Cups Tossed Salad Mix 2 Tablespoons Vinegar & Oil Salad Dressing Grilled Salmon with Mustard Ginger Broccoli 2/3 Cup Cooked Pearled Barley 1 Cup Blueberries

6. Carbohydrates: Sugar is the simplest form of carbohydrates. Sugar is naturally in some foods, such as fruits, vegetables, milk and milk products. Sugars include fruit sugar, table sugar and milk sugar. Dietary Fiber: Dietary fiber or roughage is the indigestible portion of food derived from plants. It has two main component such as Soluble fiber, which dissolves in water, into gases and active by products, and can be prebiotic. Protein: any of a class of organic that consist of large molecules composed of one/more long chains of organic acids and are an essential part of all living organisms, especially as structural components of body tissues such as muscle, hair. Fat: a natural oily or greasy substance occurring in our bodies if we eat food which fat is also in food. Calcium: Calcium helps us move like if your drink milk for a example it’s a great source of calcium. Which is good for you. Iron: The human body needs iron to make the oxygen what is carrying proteins. Such as hemoglobin is found in red blood cells and myoglobin is found in muscles. Iron also makes proteins in our body which is helpful to us. Definitions

7. Food label

8. Health Reflection It will help me by, knowing what foods to eat and what to do to be more fit, and active lifestyle so I probably will eat more fruits and vegetables daily when I wake up and at home after school. Because this taught me that if you eat more healthy that you will live longer not get cramps or anything not healthy. So I will instead of eating a bunch of junk food off of laziness I will actually find something that I can eat healthy.