In the days before mechanized agriculture, megacities and the internet, human beings used to live harsh lives that ensured that very few people were able to amass enough food to gorge themselves silly for days on end. However, the advancements that we have made in medicine, agriculture and infrastructure have resulted in a new world which was almost inconceivable decades ago. It is now possible to create hybrid seedlings that will prosper in some of the harshest environments plants have ever had the misfortune of germinating in. Technology has made the work of producing food easier, resulting in an avalanche of calorie laden and preservative rich foods. The tidal wave of processed foods seeking entry into our pantries and kitchen shelves is too strong to be idly resisted.
It is no wonder then that there is a silent epidemic of obesity and food intake related diseases such as coronary artery disease and diabetes mellitus. It is now more important than ever before to have a healthy eating plan for the week. This will ensure that you keep within the normal limits of normal weight. By evading the obesity trap, you will significantly improve your chances of living a long life without having to worry about high blood pressure, heart disease, diabetes and even cancer (processed foods are full of chemicals that may be potential carcinogens).
The following is a suggested healthy eating plan for 7 days:
Day 1
- Breakfast: porridge and skimmed milk with unsweetened orange juice.
- Lunch: lentil soup and a wholemeal roll that is full of unsaturated fats. Saturated fats are bad for your heart as they are extremely hard to clear from the body, leading to the clogging of important veins and arteries, leading to heart disease and heart failure.
- Supper: potatoes, baked salmon and baked peas should seal the deal for the night.
Day 2
- Breakfast: toast (wholegrain) with unsaturated spread, boiled egg and orange juice with no sugar.
- Lunch: potatoes with baked beans and salad.
- Supper: veggie goulash, rice (preferably brown) and broccoli.
Day 3
- Breakfast: Poached eggs, toast and orange juice should be an excellent start to the day.
- Lunch: an egg with tomato and cucumber sandwich.
- Supper: carrot sticks and unsalted peanuts.
Day 4
- Breakfast: wholegrain toast with honey and bananas and orange juice.
- Lunch: lentil soup and rolls with spread that is unsaturated.
- Supper: homemade pizza with salad.
Day 5
- Breakfast: Skimmed milk, muesli, a banana and orange juice
- Lunch: a sandwich made out of cheese and salad.
- Supper: pie with peas and carrots.
Day 6
- Breakfast: porridge and milk with a banana and orange juice.
- Lunch: soup made using carrots and parsnip together with whole meal rolls.
- Supper: Tuna pasta bake and broccoli should conclude the day’s menu.
Day 7
- Breakfast: natural yoghurt, muesli and a banana with orange juice.
- Lunch: baked apples, custard with helpings of chicken and vegetable tray bake
- Supper: chicken with a combination of cucumber and tomato sandwiches.
For this 7 day healthy eating plan, snacks are optional and may include items such as unsalted peanuts, carrot sticks and fruits like apples and pears.