Meal Planning Project.edited.docx - Running head MEAL...

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Running head: MEAL PLANNING PROJECT 1 Meal Planning Project Student’s Name Institutional Affiliation
MEAL PLANNING PROJECT 2 PART 1 Meal planning: Healthy Choices Healthy carbs List of seven healthy carbohydrates include; Whole grain breads, Starchy fruits, Beans, Whole grains, Cereals, Low-fat dairy products, Fruits, Vegetables. These are regarded as healthy carbohydrates because they contain more essential nutrients per calories of energies. They are also known to be slow releasing carbohydrates, which are regarded as healthy carbohydrates. Slow releasing carbohydrates reduce the risk of cardiovascular diseases, obesity and type 2 diabetes. They are useful for those individuals who are interested in reducing their bodyweight. Seven unhealthy carbohydrates include; sugary soft drinks, candies, dessert, sport drinks, fast foods such as fries, snacks such as cakes and table sugar. These foods have a high GI (Glycemic Index). They are also fast releasing sugars. Fast releasing sugars predispose one to obesity, cardiovascular diseases and type 2 diabetes. Some are also found to cause oral diseases, as observed in most fermentable sugars. Healthy carbohydrates can be obtained from whole grains, fruits such as bananas, and vegetables. Healthy lipids A list of healthy lipids are; Fatty Ocean fish, avocados, olive, nuts, corn, seeds and lecithin. These are considered as healthy lipids as they contain low density lipoprotein hence there is low risk of having heart disease, inflammations and autoimmune diseases. They also contain less cholesterol hence there is low likelihood of having arterial blockage that may cause cardiovascular infections. They contain omega-3 and omega-6 that are less associated with joint
MEAL PLANNING PROJECT 3 and skin disease. The omegas are also vital for the brain health, increase metabolism and enhance insulin activity. Some of the lipids that are considered to be unhealthy are; red meats, cream cheese, milk, cold pressed fats in vegetable oils, dairy products, chicken and margarine. These are considered as bad fats because they produce some anti-inflammatory substances that may cause inflammation.

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