Question

Come up with a fictional person to use as your "subject". Introduce us to this person. Figure out your subject's nutritional needs--calorie requirements (based on size/activity level), vitamin requirements, etc. Make up a menu that will satisfy these requirements, and explain how it meets those nutritional needs. You may do this however you like--3 big meals a day, smaller and more frequent meals, Paleo, vegetarian, gluten-free, typical American, Mediterranean, etc. Be creative and show your understanding of how good nutrition is important for a person's health!

Answer 1

Because everyone’s body and lifestyle is different, people have different calorie needs.Depending on activity level, it’s estimated that adult women require 1,600–2,400 calories per day, compared with 2,000–3,000 calories for adult men. However, calorie needs vary drastically, with some people requiring more or fewer than 2,000 calories per day.

You should base your diet on these healthy, unprocessed Mediterranean foods:

• Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
• Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
• Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
• Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
• Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
• Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
• Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
• Poultry: Chicken, duck, turkey, etc.
• Eggs: Chicken, quail and duck eggs.
• Dairy: Cheese, yogurt, Greek yogurt, etc.
• Herbs and spices: Garlic, basil, mintmint

You should avoid intake of sugar.

In fluids, take more amount of water. Red wine is also acceptable.

You can have the meals into 3... i. e. Breakfast, lunch and dinner

For example. 1.

• Breakfast: Greek yogurt with strawberries and oats.
• Lunch: Whole-grain sandwich with vegetables.
• Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Ex 2.

• Breakfast: Oatmeal with raisins.
• Lunch: Leftover tuna salad from the night before.
• Dinner: Salad with tomatoes, olives and feta cheese.

Ex 3.

• Breakfast: Omelet with veggies, tomatoes and onions. A piece of fruit.
• Lunch: Whole-grain sandwich, with cheese and fresh vegetables.
• Dinner: Mediterranean lasagne