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Trying to Create the "Perfect" Nutritional Menu One would think that getting one's daily supply of nutrients from real food shouldn't be all that difficult.  TODAY'S MEALSI spent much of today out of the house, which posed a problem for my diet. I had protein in the morning: about 2 oz. of fish, 2 oz. of cheese curds (from Wild Oats), Ezekiel bread and dried fruit. Yes, a motley grouping of foods it was, but that was breakfast. While out today I got very hungry and thirsty, so I ate a small fruit salad from a fast food restaurant, and later had a tasteless iceberg lettuce-based salad from another fast food place. Drank a lot of water, too! When I got home I had more fish, Ezekiel bread and vegetables. And then- horrors! I realized I hadn't had my molasses for my hair! So I quickly consumed three tablespoons of blackstrap molasses straight from the bottle (icky and yummy at the same time- can't explain). I really need to figure out how to eat that stuff. The hot water idea doesn't do it for me. MENU PROJECT I thought it would be interesting to put together a day's menu of food items that together would provide at least the minimum RDA of vitamins and other nutrients. So far I've put together the following list of foods I would most enjoy eating, followed by the major nutrient I'm getting from them. (I do know that each of these foods offer more than the nutrient I am listing, of course). Molasses, blackstrap, 3 tbsp (iron and other minerals) Figs, dried, 3 (calcium, fiber, magnesium) Banana 1 (potassium) Nuts such as Walnuts and almonds (Vitamin E, healthy fats)) Avocado (healthy fats) Seaweed, kelp, 4 tbsp (1/8 cup) (B12 and more) Ezekiel Bread 4 slices (Fiber, B vitamins, protein) Olive Oil, 1 tbsp (healthy fats) Romaine Lettuce (salad) - (vitamins) Red Ripe Tomatoes 1 (vitamins) Mozzarella Cheese, part skim milk, 2 oz (protein, calcium) Garlic, 1 clove (allicin- good for your immune system!) Atlantic Salmon (fish), 3 oz (protein, healthy fats) Dried Mangos, 2 oz (vitamin C and other vitamins) Kombucha Mystic Mango (Synergy), (B vitamins, pro-biotics) These are excellent sources of various nutritional elements, but it is incomplete. I really haven't figured out the appropriate proportions yet, although I already know I want less fat and more protein. I also need more minerals and some sources of Vitamin D. Sparkpeople recorded no vitamin D even though I had fish and cheese, which supposedly contains it. Must be trace amounts. PROBLEM WITH MY NEW DIET? I noticed today that the roughness in my facial complexion (cheek area) has reappeared. It's not nearly as bad as it once was, but I wonder if the fish and/or cheese is causing this. I just started with the molasses so I doubt if that is it, but heaven knows I've been wrong before. I'll have to keep an eye on this. GOOD NEWS Three things:
P.S. Here is a website I am using as a resource for my menu project. You might want to check it out if you haven't discovered it already: The World's Healthiest Foods Add This Entry To Your CureZone Favorites! Print this pageEmail this page  Alert Webmaster
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