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Preparing a Grocery List

Preparing a Grocery List

Sample Answer 

Preparing a Grocery List

Assignment Worksheet:

Healthy macronutrients are healthful, nourishing, or beneficial types of foods that must be taken in large amounts in the diet, including proteins, fats, and carbohydrates. Creating a grocery list to reflect all these macronutrients begins by analyzing the body’s requirements, including the calories. The patient’s purpose, genetic family history, and underlying conditions also affect the grocery list. From my grocery list (see below), the healthy foods added to the carbohydrate list include brown rice, oats, homemade bread, Ezekiel bread, and potatoes. The reason for the inclusion of these foods is that they all contain naturally-occurring, healthy ingredients rather than processed components. They are also rich in vitamins and have less gluten, which boosts body cholesterol levels. On the other hand, the foods added to the list of fast foods are rich in omega-3 fats (sunflower oil, corn oil, and soybean oil) because they lower insulin resistance and inflammation. Others are foods rich in monounsaturated fats (canola oil, olive oil, and peanut oil) and medium-chain triglycerides (coconut oil) because they lower HDL levels. For proteins, the foods included in the list are green beans, kidney beans, yogurt, whole milk, salmon, tuna, shrimp, chicken breast, lean beef, lamb, and eggs. These foods were added because they are a source of healthy and balanced proteins, and some, like green beans and seafood, have essential vitamins and oils, such as omega-3 oil, which lower insulin resistance. Lastly, I must change my behavior, beliefs, and attitudes towards these foods to follow the suggested recommendations. For example, I need to start loving and appreciating salmon fish, even if I might not have previously liked it. The following is a list of these foods.

  1. Brown rice – consuming brown rice comes with the added advantage of vitamin B1, a balanced amount of fiber, as well as magnesium.
  2. Oats – inserting oats in the diet implies that the body receives beta-glucans, which serve to boost the immune system, lower cholesterol, and so on.
  3. Homemade bread – this low-carb, gluten-free bread is not only a healthy source of energy but also provides other benefits like boosting cholesterol levels.
  4. Ezekiel bread – is the healthiest option of bread because it is made from natural legumes and sprouted whole grains.
  5. Potatoes – are not only a healthy source of starch but also boost vitamin C and potassium.
  6. Foods rich in omega-3 fats – these naturally-occurring, polyunsaturated fats derived from oils like sunflower, corn, and soybeans can assist in lowering inflammation and insulin resistance.
  7. Foods rich in monounsaturated fats – these fats occur in oils such as peanut oil, olive oil, and canola oil, as well as avocados and lower LDL while raising HDL levels.
  8. Foods rich in medium-chain triglycerides – taking foods with high levels of medium-chain triglycerides, such as coconuts, because they assist in raising the levels of HDL.
  9. Green beans – despite being low-calorie diets, green beans are also an excellent source of vitamin K, folate, dietary fiber, silicon, and vitamin C needed for healthy hair, skin, and bones.
  10. Kidney beans – are another rich source of plant-based proteins in addition to antioxidants, fibers, vitamins, and minerals – thus, capable of controlling blood sugars and inducing weight loss.
  11. Yogurt – contains friendly and highly beneficial live cultures of probiotic bacteria that might trigger the entry of healthy bacteria into the digestive system. Being rich in calcium, yogurt aids in digestion and helps to prevent osteoporosis, as well as relieves irritable bowel disease.
  12. Whole milk – as a dairy product, whole milk contains significant levels of animal protein, calcium, healthy fats, and vitamins.
  13. Salmon – this type of fish is highly palatable and contains essential levels of vitamin D, omega-3 fatty acids, as well as proteins.
  14. Tuna – this popular fish in most Western countries has significantly high amounts of proteins and low levels of calories and fat. The fish is good for those wishing to build more muscles but lose fat.
  15. Shrimp – similar to tuna, shrimp is an important source of healthy proteins and contains low levels of calories and fat. However, just like lobsters and crabs, shrimp has vitamin B12 and selenium.
  16. Chicken breasts – grilled chicken is a rich source of protein but a low source of calories and fat; thus, it can be important for individuals targeting to lose weight. Chicken is also a vital source of zinc, iron, calcium, Vitamin D, Vitamin B, and Vitamins C and A.
  17. Lean beef – should be incorporated as part of the protein diet plan because it contains high amounts of extremely bioavailable iron. However, individuals on a low-carb regimen can choose to eat fatty cuts.
  18. Lamb – just like lean beef, lamb is a rich source of high-quality protein in addition to vitamin B12, zinc, iron, and other essential minerals and vitamins. Apart from being able to encourage and maintain muscle growth, lamb can aid in controlling anemia.
  19. Eggs – the benefit of incorporating eggs in a dietary plan is that they contain high-quality proteins, are cheap, and have significant amounts of copper, iron, zinc, vitamin B12, vitamin B6, and vitamin D.
  20. Asparagus – As a popular vegetable, fresh asparagus contains low levels of both calories and carbohydrates but incredible amounts of vitamin K, thus improving the blood-clotting process.
  21. Broccoli – despite this cruciferous vegetable being palatable when cooked or raw, it also contains high levels of vitamin K, C, and fiber. It also boosts a decent level of protein.
  22. Avocados – unlike other fresh fruits, avocados contain healthy monounsaturated fats and a high amount of Vitamin C, potassium, and fiber.
  23. Bananas – fresh ripe bananas are a necessary dietary component because they carry excellent amounts of fiber and vitamin B6.
  24. Berries (strawberries and blueberries) – fresh berries should be taken in plenty because they contain essential antioxidants, vitamin C, manganese, and fiber. They are also low in both calories and carbs.
  25. Water– the last and most essential dietary ingredient is water, which serves to lubricate joints, boost skin health, form body fluids, maintain blood pressure, help to regulate body temperatures, and act as a medium of metabolic reactions.


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Preparing a Grocery List

Worksheet: Preparing a Grocery List

Assignment Overview

For this assignment, you will create a grocery list for yourself based on your need to add more healthy carbohydrates, fats, proteins, and fiber to your diet. You will be utilizing the that you familiarized yourself with in Week 1.

This assignment is intended to introduce basic nutritional principles such as energy requirements, sources, and uses. You will also differentiate between macronutrient and micronutrient concepts and describe their physiological functioning, while applying human nutritional theories and relevant research to create a nutritional assessment to support selection of a patient’s grocery items.

Assignment Details:

Perform the following tasks:

  • Complete the reading assignment and the interactive lesson before attempting this assignment.
  • Respond to the following:
  • Upon your initial findings, what is your understanding of the importance of healthy macronutrients? How can you create a grocery list to reflect these findings?
  • In approximately 125 words, answer the following questions:
    • What healthy foods did you add to your list for carbohydrates and why?
    • What healthy foods did you add to your list for fats and why?
    • What healthy foods did you add to your list for proteins and why?

      Preparing a Grocery List

      Preparing a Grocery List

    • What can you do to ensure that you are able to follow the suggested recommendations?
  • Create a list of 25 healthful foods to meet the requirements of a healthy nutrition plan according to the grading below.
  • Submit the Week 2 Assignment via Blackboard by clicking on the “Week 2 Assignment” link.
  • Include the proper file naming convention:

Refer to the Writing Conventions in the Written Assignment Rubric for detailed grading information.


Gradable items in assignment Points
Created a grocery List of 25 items. 5
Explained why certain foods were selected, using lecture and textbook to support your decision. 10
Indicated that you understand recommendations. 2.5
Adhere to Writing Conventions. 2.5
Total Points 20

Assignment Worksheet:

[Write your responses here…]

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