l6

APPENDIX A: Calculations
Jayaguru "Jay" Nkomo

t/

Gender: Male

Age:28 years old

Height 6'2" (l88cm)

Weight: 1 701bs (77 .27kg)

IBW:

5', (1061b)

+ l4in(6lb):

1901b

(s6kg)

BMI:21.8
BMI:,[wt (kg)/ht2 (m)]
77.27ks/(1.88)2

Men: BMR

21.8

:66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in yeam)

BMR:

66+

BMR:

1874.2

TDEE: Very

(13.7 X77.27kg)+ (5 X l88cm)- (6.8 X 28)

Active: BMR X 1.725 (hard exercise/sports 6-7 dayVwk)

I 87 4.2

X 1.725:

Range: 2909-3556 Kcal/ day

3233

Kcal

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18

Appendix C

Day 1: Breakfast
Strawberry Banana Smoothie

L\r'.

i"'

il

lngredients:

.
.
.
.
'

lt

cup strawberry

1 banana

6 oz greek yogurt
3 tablespoons peanut butter
Y2

cup spinach

Procedure:
1.
Add all ingredients into blender
Blend for 15- 30 minutes
2.
Serve with side of honey toast
-).
Serves one.

Dav 2: Lunch

Grilled Cheese Sandwich

Ingredients:

.
a
a

2 slices whole wheat bread

5 oz turkey meat
t/ztomato
spinach

Yn crtp

3 oz swiss cheese

Procedure:
1. Assemble ingredients on toast bread
2. Serve with side of grapes
Serves one.

t9

Day 3: Dinner

t-

Cornmeal Meadly with Kapenta

l'r,v'

Ingredients:
. 8 oz dried sardines

.
o
.
.

1 cup cornmeal

/, cup lentils
1 cup suflrmer squash
1 cup green beans

Procedure:
1. Cook summer squash and
green beans in lentils on
stovetop for 5- 10 minutes.
2. Serve with dried sardines
and cornmeal
Serves One.

Day 4: Dinner

Dovi (Peanut Butter Stew)

Ingredients:
. tlsmedium onions, finely chopped

o
c
o
.
.
o
.
.
.
.
.
c

tablespoon butter
clove garlic, crushed
1 teaspoon salt
Yz teaspoon pepper
1 teaspoon cayenne pepper
Yz cup green bell peppers, chopped
8 oz chicken, cut into pieces
1 tomato
1 tablespoon creamy peanut butter
2 oz fresh spinach
1 cup butternut squash
t/z cup cornmeal
Yz

Yz

20

Dovi (continued)

Procedure:

1.

Cook butternut squash in the oven at 435 degrees farenheit for 45 minutes

2. Cook onions with butter in a big stew pot until browned

3. Add garlic, salt, and seasonings
4. Stir, adding greenpeppers and chicken
5. Once the chicken is browned, add the tomatoes and mash with a fork
6. Add 1/: cupswater and simmer for 5 to l0 minutes. Add half the peanut butter to the pot,
7. lower heat, and continue to simmer.
8. In a separate pffi, cook the spinach. Wash the leaves, add about 2 tablespoons of water to
a saucepan

with the spinach and heat over medium low until spinach leaves are limp and

tender.

9. Add the rest of the peanut butter to the spinach and heat for 5 minutes
10. Combine the stew, greens and squash together
I

l.

Serve with cornmeal

Serves one.

Recipe adaptedfrom: http://wwwfoodbycountry.com/Spain-to-Zimbabwe-Cumulative-

Index/Zimb abw e. html #ixzz 2xm dkKw x L

2l
Dav 5: Breakfast

Pumpkin Sadza Mash

lngredients:
Y, cup canned pumpkin
1 cup cornmeal

Procedure:
Combine pumpkin and cornmeal in a
saucepan

1.

2. Heat on stovetop until desired temperature is

reached (about 10 minutes)
Serve with blueberry vanilla protein shake

J.

Day 6: Lunch

:l
rt

,i

Black Bean Chili

'i{t" t"

r\i r:i\

.1_u r,

!-

.l i'""
Ingredients:

f,'
v.,

tii
6r

&

,-r:-:*:

ry
',5
g-/

onion, chopped
lomedfiimgreen bell pepper, diced
1/3 cups vegetable broth
2 medium colves garlic, chopped
1 cup blackbeans, drained
2 oztomato sauce
4 oz diced tomatoes
% tablespoon ground cumin
lztablespoon red chili powder
% medium

22

Black Bean Chili (continued)

a

Yz

tablespoon dried oregano

'/,

cup com kemels

a
a

t/+ cup

fresh chopped cilantro

Salt and black pepper to taste

Procedure:

l. Heat I

table broth in a medium size soup pot. Saute onion and bell pepper in broth over
medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, cumin,
and red chili powder and continue to saute for another minute.
2. Add remaining cups broth and the rest of ingredients, except for the cilantro and corn.
Simmer for another 20 minutes uncovered. Add com and cook for another 2 minutes.
Add chopped cilantro and season with salt and pepper to taste.
a
J.
Serve with steamed brussel sprouts and broccoli

Serves one.
Recipe adaptedfrom: http://www.whfoods.com/genpage.php?tname:recipe&dbid:43

Day 7: Dinner
Chakalaka

Ingredients:
T

I
I
t
I
I

% tablespoons olive oil

l/a
onion, finely diced
rla
cup green bell pepper
I
la crrp yellow bell pepper
% cnp red bell pepper
% large carrot

3/o

1 cup spinach

Y+

Y+ cup

% garlic cloves, minced

cup baked beans

cup com
black beans

23

Chakalalw (continued)

.
.

2 oztomatoeso diced
Salt and pepper to taste

Procedure.'
1. Heat the oil in a large saucepan over medium heat. Add the onions, bell peppers,
carrots and garlic. Saut6, stirring frequently, until the onions and peppers are cooked
down and wilted, about 4 to 5 minutes.
2. Stir in the tomatoes, spinach, and beans. Bring to a boil. Add salt and pepper to taste.
Reduce heat to medium-low and simmer for about 5 minutes.
3. Serve with brown rice
Serves one.
Recipe adaptedfrom: http://www.hillsofafrica.com/blog/traditional-zimbabwe-lunch-dinner-

recipes-from-my-childhood

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26
APPENDIX

Menu Costing for Day 3

USDA Food Cost Plan

Chosen: Center for Nutrition

Budgeted amount for one

Budgeted amount for one

week:
day:

Policy and Promotion

565.88
59.41

Food ltem

Brand Name

Purchase Size

Purchase

Ess. Raw

Trader Joes
Quaker Oats
Old Fashion

L2 items

s1.14

20c

T,4''
Serving Size

serving

Price
QUAKER

Oats, Steel
Cut, Dry
Peanut

Trader Joes
Safeway

Butter,

Brand

Banana

2 items
L C and

10T

Cost per
S0.38

57.4s

4 items
1C

50.38

2 items

sL.ss

2T

s0.38
s0.1s

s0.37

Smooth
Chicken,

Foster Farms

2C

52.es

%c

s0.7s

Trader Joes

so.3e

s0.3e

Safeway

1.5 C

so.so

1C

Breast, Meat
Only,
Boneless,
Skinless,
Roasted

Potatoes,

item

items

Baked

Broccoli

$0.33

Brand
Cheese,

Lucerne

L item (4 C)

s2.so

0.25

Chedder,
Shredded
Rice, Brown,
Long Grain,
Cooked

Safeway

2%C

52.1s

0.5

Butter,

Smart

Unsalted

Balance

Brand

c ,?

Crlb
2.5

s0.1s

s0.ss

&

S+

0.5 T

so.os

Original
Spreadable

Butter
Squash,

Earth Bound

2C

s3.se

1C

$1.s4

Safeway

1C

$0.24

0.5 c

s0.12

item

so.3o

0.33 item

so.10

1-

item

s0.12

0.5 item

so.06

54.32

1t

so.oe

Winter,
Butternut,
Baked

Cornmeal,
Yellow,
Whole Grain
Onions,
Chopoed
Garlic Clove

Brand

Safeway
Brand

Safeway
Brand

Pepper, Red

Safewav

1C

r, I
ct"

-)'

27
or Ground

Brand

Cayenne
l- item

so.20

LC

so.70

0.5 c

so.3s

Foster Farm

2C

s2.ee

1C

s1.so

Peanut

Safeway

1 C and

s1.ss

1T

so.08

Butter,

Brand

6oz

so.so

2oz

s0.16

1 box (96

s2.s0

12 item

s0.31

s1.6e

0.5 c

s0.38

50.6s

1C

So.os

Tomatoes,

Safeway

Red

Brand

Pepper, Bell

Safeway

item

s0.20

Brand

Chicken,
Breast, Meat
Only,
Boneless,
Skinless,
Roasted

107

Smooth
Spinach,
Frozen

Safeway

Crackers,

Nabisco Ritz

Brand

Whole
Wheat, Low
Sodium
Hummus
Plantain

crackers/item)

Trader Joes
Safeway

2.25

item

Brand

Totalforc n.

a^y,

{Si.+q ./

ah-

28

APPENDIX F
United States Center for Nutrition 3101 Park Center Drive
Department of Policy and Promotion Alexandria,YA223O2

Agriculture

U.S. Average, January

Age-gender groups

Thriity

plan-

Low-cost

2014t

Monthly cost2

weeklv cost2

plan Moderate-cost

Thrifty plan

Liberal plan

l,ow-cost

plan

lVloderate.cost Liberal plan

plan

plan
Individuals3

chitd:
I year

21.60
23.70
24.80
31.50
35.80

29.00
30.20
31.30
43.30
47.30

years i8.40
years 39.50
years 42.60
-il-70 !,ears 38.80
7l+vcars 39.20
Female (F):
12-13 years 38.40
l4-f 8 years 37.70
19-50 years 37.90
5l -70 years 37.40
7 l+ years
36.50

years
ycars
ycars
9-l I years

2-3
4-5
6-8

NIale (M):
12-13
14-18
19-50

40.t0

61.i0

54.20
,..:q
54.90 ,
4
->rSO51.40'

68.00
70.10
68.80
6+.50
63.70

79.70
80.20
84.50
77.70
78.50

46.90
47.00
17.70
.16.60
46. I 0

56.50
56.70
5{t.80
58.00
57 .20

68.90
69.80
75.20
69.60
68.90

162.10
158.20

203.40
203.50
206.50
201.70
199.90

112.80
108.30

140.40
134.70

175.60
162.10

383.50
363.20

488.70
469.00

164.00

202.90

251.20

558.50

193.20

241.80

?93.40

640.00

Families
Family (M&F) of 2:r
I

9-50

5l-70

years
ycars

88.50
83.80

Family of 4:
Couplc (M&F'),
l9-50 years and childrenl
2-3 and

4-5 128.90

years
6-8 and 9-l
years

125.60
130.80
r 35.50
187.80
205.00

32.80
36.50
38.70
52.90

147.70

44.40
47.20
62.40

r.i0

93.70
102.50

r07.40
136.30
155.00
66.20
171.20

t84.50

r6n.r0
t69.74
66.50

r63.50

l6,l.l0

234.90
239.20
237.80
224.70
222.s0

142.20
158.20
167.90

229.10
265.50

'1u,

zc -* [s'- s,v:, 7

=*7/l

i09.00

294.60
301.70
298.30

345.50
347.40
366.00

279.30

i36.70

275.80

340.?0

24.r.60
245.70

298.70

i02.40

254.90

32.5.90

r0

301 .70

247.90

298.70

608.s0

76r.r0

583.50

70?.30

710.60

879.20

837.00

1047.80

1271.20

25 r.

Official USDA Food Plans: Cost of Food at Home at Four Levels,

41

73.90
192.30
204.30
270.30
r

0{t8.50

i\,,
IU

Name:

/\s

Grade tj
1.

Introduction
Individual defined
Individual defined

Comments

- descriPtion , I
- religion, culture t
defined
habits
Eating
.,-llt,"t [,,,,\

(5"

(],

4
4

r_
It
*/-,

321
321
321

I )t-')
'-+Z
/5./
\--.1'

Appropriate

Appeal

i/'"i --,,n
Complete menus for 7 days
f, l,t 1 ''' '

32
32
3
3 /2)
\-J

A-

(1

3. Nutrient Analyses

il:,BillJ"

YT;:

;,!,J1\,,i: t " h

10%

4()'

ttt

U1
2l

;3.

.;

XV,gtit ,V'ov' -'1

:;t-lc\'
/
-7r'l

r,

V't'' vt / f5

,1

,.1_i n ,,t
,{1,i;11.:s

finn\+,

.'t

42,y1ru

l ( /-\'L t

i'tt4':

10%

Total:
5. Discussion and Summary
Individual chosen

(J,'
(J,

Menu Plan
Nutrient analysis
Menu Cost
Conclusion

32
?)
32
2,)
32

l'.e,,' 4

rs4

(.s,'

/0

2s%
4
4

!t^//

Total:

{
1

'f'L.

1
1

10%

Mechanics

.-\

5. 4)
/5\ 4

Spelling and grammar

Or ganization of proj ect

321
321

rotat:

y,i

i.t'Lr {4'tt;t9

C/

10%

7. References

(i,

Correct format
Recent citations

i5;

4321
4321
Total: /C

'ULla,t'i'S

'

#4321
G4321

One day complete

Meets Food Plan Budget

A /tui,

Total:

4. Menu Costing

2..

Total:

^r

ii

20%

2. Meal

! l tLti t'\'f ' 6't'i.o)'

'. ilr
,,ll
ityi i tll' ' t' 51-r" u,

/(-

Total:

Planning
t
food ,/1y1l.i
*r.,
- ;'L'' '' t !,t,t(
,i-,
Variety

,i'9rit n'*:,

15%

,:." I

('l1t t,\'lrt/'/

/"''9

\i

Ii

tt o )'\'i

tlu\tI
Yl

(','r,ir{A

r'z

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