Nutrition is commonly defined as the supply of nutrients and food to cells and tissues that support life. Proper nutrition has numerous health benefits, but planning nutrition can be difficult when faced with a busy lifestyle. A nutrition menu planner, however, can be used to stay on track and achieve the daily recommended intake for calories, macronutrients, vitamins and minerals.
Function
A major factor in proper nutrition is consuming a balanced diet from a variety of foods in moderate portions. Nutrition menu planners function to mange the overall balance, variety and moderation in your diet. It can pinpoint areas that can be adjusted based on your nutritional, fitness or weight goals. For example, a nutrition menu planner can identify a deficit of specific nutrients that can be adjusted accordingly. The planner also serves to outline meals and nutrition ideas for the week along with shopping lists.
Considerations
Nutrition meal planners need to match your individual calorie and nutrient requirements. For example, athletes will require a different meal plan than an elderly female. Athletes may require additional carbohydrates for energy and protein for muscle repair while elderly females may need additional vitamins and minerals such as calcium and vitamin D. Other considerations include males and females, adolescents or anyone with special dietary needs such as gluten-free or lactose-free.
Size
According to the USDA Food-Based Menu Planning guide, five key nutrients that need to be included in the menu planner include protein, calcium, iron, vitamin A and vitamin C. Total fat content shouldn't exceed 30 percent of the total calories and saturated fat should be less than 10 percent of the total calories. The food guide pyramid recommends consuming at least 3-oz. of whole grains, various dark green and orange vegetables, fresh or frozen fruits, low-fat dairy products and lean meats. Specific macronutrient breakdown for athletes or physically active individuals can include 50 percent of the calories from carbohydrates, 20 to 25 percent from protein and about 30 percent from fat.
Features
Start by selecting entrée choices for breakfast, lunch and dinner for the nutrition menu planner and fill in side items accordingly. Keep track of each meal in a food journal and divide the journal into days and meals. Add snacks in between the major meals and determine the food choices for each day. Evaluate the plan to make sure the nutrition goals are met and adjust accordingly.
Considerations
As you are considering the nutrition planner and the choice of foods, consider foods that you enjoy eating and can be found easily at a local grocery store. Also choose foods and meals that match your individual lifestyle and budget. If special nutritional requirements must be met, consider adding a supplement such as a multivitamin or protein drink. For example, someone who can't consume dairy products should consider taking a multivitamin or calcium supplement.
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