Meal Planning for Lipids example

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Meal Planning for Lipids

What is the AMDR for fat in the diet?

According to the Institute of Medicine, the AMDR for fat in the diet for adults age 19 and older varies from 20 to 35% of total dietary calories.

What was your perception of dietary fat before reading this week’s resources? Before completing the reading, I believed that fat consumption is generally harmful for the organism. Personally I restricted my consumption of fats and carbohydrates. My opinion was shaped by the TV programs, Internet magazines’ articles, and posts in the social networks.

How has your perception changed?

After becoming familiar with the valid information on the fats, presented in the course readings, I came to understand that fats play a significant role in nutrition. Different types of fats should be consumed in different amounts. For instance, omega-3 and omega-6 fats which are considered to be healthy fats should be regularly consumed in a special balanced ratio. On the contrary, saturated fats, presented coconut oil and palm oils, should be limited in a diet. Moreover, I did not know that a large number of vitamins cannot be dissolved in the organism without fat. Thus, I know that it is not enough to eat fresh fruits and vegetables, rich in vitamins, - it is also necessary to know the correct combination of vitamins with fats to make nutrition well-balanced.


8 oz. whole milk

8 oz. orange juice

2 fried eggs (fried in butter) 2 boiled eggs

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


8 oz. cream of tomato soup

1 oz. potato chips 1 oz. boiled or baked potato

1 sandwich: 2 oz. turkey, 1 oz. salami, 2 slices white bread, 1 tablespoon mayonnaise 1 tablespoon sour cream

8 oz. grape juice


6 oz. fruited yogurt, sweetened, whole milk


5 oz. dark meat chicken, fried 5 oz. white meat chicken, baked

1 medium baked potato with 1 tablespoon butter, 1 tablespoon sour cream, and 1 tablespoon bacon, chopped

1/2 cup cooked broccoli with 1 tablespoon butter

8 oz. cola

4 oz. whole milk


1/2 cup chocolate ice cream 1/2 cup low-fat …

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