Sample Nutrition Paper on Healthy and unhealthy meal plan

Healthy and unhealthy meal plan

Healthy meal plan Unhealthy meal plan
Breakfast An egg, an apple,2 slices of brown bread, a glass of milk Four mini bacon cheese burgers with a butter, onion and tomato dressing with orange juice
Lunch Fish, spinach, vegetable salad( carrot and cabbage),a cup of rice plus a glass of tropical mixed fruit(beetroot, mango, banana) A cake and soda with 2 banana salad


Examples of fast food menu


Evaluation of the fast food menu

As manifested from the menu, a larger percentage of fast food menu comprises items of relatively high sugar content. Responsible eating habits demands that these set of high sugar content are not consumed in isolation. Again, the high sugar and fatty foods should be consumed in small portions.

If consumed in large quantities and frequently, fast food menu present risks of exposing of consumers to conditions like obese, high blood pressure, besides other sugar and fatty health conditions.

The healthy meal plan for breakfast contained an egg which is a good source of proteins, 2 slices of brown bread a good source of carbohydrates, a glass of milk also good source of protein, an apple which is a fruit a good source of vitamins (Young, 1997).This is a balanced diet and healthy. To kick start the body system, it is good for an individual to start with a balanced meal, starch is very important in feeding the energy needs of the body, the body needs a lot of energy in the morning to help in the day’s activities. Therefore the 2 slices of white bread are a good source of energy, on the other hand they do not contain a lot of sugar as processed sugars are not so healthy for the apple and a glass of milk are a good source of proteins, proteins help in building our bodies hence will help in replenishing the body. Apple is a very good source of vitamins, it is very low in calories and low on sugar, the sugar it contains are very natural and essential for the development of the cells.

The lunch time meal plan has a fruit salad which has carrots and cabbages, they are both low in calories and have a myriad nutritional benefits. Carrots are preventive as they improve our vision as well as prevent us from becoming blind. On the other hand, the cabbages are very low in calories as well and is a good detox agent; it clears and cleans our body system. The fish in the meal is a good source of omega 3 minerals, these minerals form as agents of protection from diseases and allergies. A glass of mixed fruit is also essential as it is produced naturally without any additives, it thus contained only natural sugars which makes it very beneficial to the body. This meal plan has the required amount of calories that are essential for the body to carry out different activities (Verplanken & Faes, 1999).  I feel that people should eat this meal more often as it is balanced. From now on I would recommend that in order to know a balanced meal, all the nutritional benefits have to be factored in.

On the other hand is the unhealthy meal plan. To begin with is breakfast, 4 bacons contain too many calories as well as the dressing. Bacons are carbohydrates and therefore doesn’t not offer a balanced diet to the body. The orange juice is processed and contains additives, food colors and sugars. They nourish the body with unnatural sugars that are not so healthy, they thus invite some diseases like diabetes (Verplanken & Faes, 1999). The lunch time meal plan has a cake and a soda, in this plan a person takes processed foods and fluids, this means that added sugars are in large amounts, cake has a lot of sugar same to a soda which has a lot of added sugar, this is not healthy as the meals has carbohydrates, sugar in the soda, water, food color which do not add any healthy value to the body. This kind of feeding may lead to obesity and lifestyle diseases such as high blood pressure and heart attacks. This meal plan thus supplies a lot of sugar per serving which I wouldn’t recommend to anyone as its healthy implications are far diverse. The restaurants should also play a key role in ensuring that people order healthy and balanced meals each serving



Verplanken, B., & Faes, S. (1999). Good intentions, bad habits, and effects of forming implementation intentions on healthy eating. European Journal of Social Psychology29(56), 591-604.

Young, I. D. (1997). Guidelines for school health programs to promote lifelong healthy eating. Journal of school health67(1), 0.