I am going to send an attachment regarding my Healthy eating plan comparison. Maybe this will give you a little more insight to help you.© BrainMass Inc. brainmass.com September 21, 2018, 6:59 pm ad1c9bdddf - https://brainmass.com/health-sciences/nutrition-science/257770
Here are my recommendations, Ella
I hope this helps give you a jumpstart on your assignment.
Lisa Johnson, MSA, CHES
Personalized Nutrition and Exercise Plan
Taking into account the age of 30, I want to maintain is a good weight which I have and a healthy diet by including more fruits and vegetables in my daily eating, as well as expanding my work out sessions.
Recommend: eating primarily nutrient-dense foods, such as raw and unprocessed choices and limit those that have ingredients that cannot be pronounced and are loaded with chemicals.
Reduce weight by no less than five pounds
Daily dietary changes
Aim for this much every week:
Dark Green Vegetables = 3 cups weekly
Orange Vegetables = 2 cups weekly
Dry Beans & Peas = 3 cups weekly
Starchy Vegetables = 3 cups weekly
Other Vegetables = 6 1/2 cups weekly
Aim for 6 teaspoons of oils a day.
Limit your extras (extra fats & sugars) to 265 Calories.
Grains: 6 oz.
 To eat more whole grains, substitute a whole-grain product for a refined product - such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It's important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product.
 For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole-wheat macaroni in macaroni and cheese.
 Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.
 Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit.
 Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening.
 Use whole-grain bread or cracker crumbs in meatloaf.
 Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.
 Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
 Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.
 Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.
 Add whole-grain flour or oatmeal when making cookies or other baked treats.
 Try a whole-grain snack chip, such as baked tortilla chips.
 Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.
What to Look for on the Food Label:
 Choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:
 Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.
 Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.
 Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber - the %DV for fiber is a good clue to the amount of whole grain in the product.
 Read the food label's ingredient list. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils.
 Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as "low in sodium" or "very low in sodium" on the front of the food label can help you identify foods that contain less salt (or sodium).
Veggies: 2.5 cups
 Buy fresh vegetables in season. They cost less and are likely to be at their peak flavor.
 Stock up on frozen vegetables for quick and easy cooking in the microwave.
 Buy vegetables that are easy to prepare. Pick up pre-washed bags of salad greens and add baby carrots or grape tomatoes for a salad in minutes. Buy packages of veggies such as baby carrots or celery sticks for quick snacks.
 Use a microwave to quickly "zap" vegetables. White or sweet potatoes can be baked ...
A review of nutrition, diet, exercise and how to develop a personal plan are discussed.