Health and Nutrition
Topic
Create a day’s plan for all meals with an aim to increase immunity system. Specify each food and drink
item with its health benefits and what vitamins, minerals etc. it provide. Also provide a timeline of
meals from breakfast to dinner
Name: Khitab
Roll No: 1714
Meals plan with an aim to increase immunity system
When you want to make a meal plan for increase immunity system you have to consider these
meal in your meal’s plan;
Citrus fruits
Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build
up your immune system.
Vitamin C is thought to increase the production of white blood cells, which are key to fighting
infections.
Red bell peppers
Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C (127 mg) as a
Florida orange (45 mg). They’re also a rich source of beta carotene.
Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta
carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.
Broccoli
Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well
as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on
your plate.
Garlic
Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-
have for your health. Garlic’s immune-boosting properties seem to come from a heavy
concentration of sulfur-containing compounds, such as allicin.
Yogurt
Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin.
Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses
against diseases.
Almonds
When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin
C. However, this powerful antioxidant is key to a healthy immune system. Adults only need
about 15 mg of vitamin E each day.
Green tea
Green tea is also a good source of the amino acid L-Theanine. L-Theanine may aid in the
production of germ-fighting compounds in your T cells.
Poultry
, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken
meat contains nearly one-third of your daily recommended amount of B-6.
Vitamin B-6 is an important player in many of the chemical reactions that happen in the body.
It’s also vital to the formation of new and healthy red blood cells.
Shellfish
Shellfish are packed with zinc. Zinc doesn’t get as much attention as many other vitamins and
minerals, but our bodies need it so that our immune cells can function as intended.
Spinach
Spinach made our list not just because it’s rich in vitamin C, it’s also packed with numerous
antioxidants and beta carotene, which may both increase the infection-fighting ability of our
immune systems.
Breakfast (304 calories) A.M. Snack (216 calories) Lunch (304 calories)
- Serving Berry-Kefir - 1 medium orange - serving Green Goddess
Smoothie - 2 Tbsp. unsalted dry- Salad with Chickpeas
roasted almonds
Day 1
Daily Totals
P.M. Snack (249 calories) Dinner (429 calories)
1,503 calories, 75 g
- 1 medium apple - 1 serving Shrimp Pasta
protein, 190 g
- 3 Tbsp. unsalted dry- Salad
carbohydrates, 41 g fiber,
roasted almonds
60 g fat, 895 mg sodium
Breakfast (261 calories) A.M. Snack (62 calories) Lunch (393 calories)
- 1 serving Muffin-Tin 1 serving Sweet Potato,
Omelets with Bell Kale & Chicken Salad with
1 cup blackberries
Peppers, Black Beans & Peanut Dressing
Jack Cheese
- 1 medium apple
DAY 2
Daily Totals
P.M. Snack (77 calories) Dinner (716 calories)
1,509 calories, 62 g
- 1 cup sliced cucumber - 1 serving Vegan Coconut
protein, 178 g
- 1 orange Chickpea Curry
carbohydrates, 43 g fiber,
- 1 serving Guacamole
66 g fat, 1,694 mg sodium
Chopped Salad
Breakfast (304 calories) A.M. Snack (145 calories) Lunch (392 calories)
- 1 serving Berry-Kefir - 2/3 cup raspberries 1 serving Sweet Potato,
Smoothie - 2 Tbsp. unsalted dry- Kale & Chicken Salad with
roasted almonds Peanut Dressing
DAY 3
Daily Totals
P.M. Snack (186 calories) Dinner (452 calories)
1,480 calories, 72 g
- 1/2 cup blackberries - 1 serving Pesto Ravioli
protein, 151 g
- 3 Tbsp. unsalted dry- with Spinach & Tomatoes
carbohydrates, 35 g fiber,
roasted almonds - 2 cups mixed greens
73 g fat, 1,120 mg sodium
- 1 Tbsp. Balsamic
Vinaigrette
Breakfast (479 calories) A.M. Snack (131 calories) Lunch (393 calories)
- 1 serving Old- 1 large pear 1 serving Sweet Potato,
Fashioned Oatmeal Kale & Chicken Salad with
- 1 medium apple Peanut Dressing
- 1/4 cup chopped
walnuts
1 Tbsp. ground flaxseed
Day 4
Daily Totals
1,480 calories, 69 g
P.M. Snack (62 calories) Dinner (415 calories)
protein, 174 g
1 medium orange - 1 serving Baked Eggs in
carbohydrates, 36 g fiber,
Tomato Sauce with Kale
63 g fat, 1,506 mg sodium
- 1 slice whole-wheat
bread, toasted
