When planning a meal for a family, it must be taken into consideration the nutritional needs of

each family member. I had to think about ways to provide nutritional meals to a family of three,
each with different requirements. For people with hypertension, it can be really hard to find
recipes that are low enough sodium. For the woman with osteoporosis, I had to find ways to add
in extra dairy products for added calcium and vitamin D.

Food Group Requirements

Elderly Woman with osteoporosis

Fruits- 1.5 cups

Vegetables- 2 cups
Grains- 5 oz
Dairy- 3 cups
Protein- 5 oz

Elderly Man

Fruits- 2 cups
Vegetables- 3 cups
Grains- 6 oz
Dairy- 3 cups
Protein- 5.5 oz

Adult Son with hypertension

Fruits- 2 cups
Vegetables- 3 cups
Grains- 7 oz
Dairy- 3 cups
Protein- 6 oz

Five Day Menu Plan

Day 1

Breakfast- Zucchini Bread and a glass of milk

o Recipe- 3 cups all-purpose flour, 1 teaspoon salt, 1 teaspoon baking soda, 1
teaspoon baking powder, 3 teaspoons ground cinnamon, 3 eggs, 1 cup vegetable
oil, 2 1/4 cups white sugar, 3 teaspoons vanilla extract, 2 cups grated zucchini
*makes 24 servings
o Nutrition: 255 kcal, 26mg cholesterol, 1g fiber, 180mg sodium, 32.1g CHO, 13.1g
fat, 3.3g protein
Lunch- Hamburgers and Steamed Carrots
o Nutrition: 450kcal, 84mg Cholesterol, 4.2g Fiber, 932mg Sodium,
24.1g Carbohydrates, 18.8g Fat, 30.8g Protein
Dinner- Creamy Chicken and Wild Rice Soup
o Nutrition: 662 kcals, 22.6g carbohydrates, 135mg cholesterol, 36.5g fat, 1g fiber,
12g protein, 997mg sodium

Day 2

Breakfast- Kashi Cereal, Banana, & an Egg

o Nutritional Info: 440kcal, 220mg Cholesterol, 9g Fiber, 195mg Sodium, 85g
Carbohydrates, 4.5g Fat, 20g Protein
Lunch- Tuna-Cado
o Recipe: 1 can tuna (6 oz, drained), 1 avacado (halved and pitted, pinch of salt
o Nutrition: 258 kcals, 8.6g carbohydrates, 25mg cholesterol, 15.4g fat, 6.7g fiber,
23.4g protein, 243mg sodium
Dinner- Leftover Creamy Chicken and Wild Rice Soup
o Nutrition: 662 kcals, 22.6g carbohydrates, 135mg cholesterol, 36.5g fat, 1g fiber,
12g protein, 997mg sodium

Day 3

Breakfast- Leftovers!- Zucchini Bread and a glass of milk

o Nutrition: 255 kcal, 26mg cholesterol, 1g fiber, 180mg sodium, 32.1g CHO, 13.1g
fat, 3.3g protein
Lunch Turkey Sandwiches
o Recipe- 2 slices 100% whole wheat bread, 2 slices turkey breast, 1 slice American
cheese, 1 slice tomato, 0.5 oz baby spinach
o Nutrition: 309 kcal, 30mg cholesterol, 6.2g fiber, 1,031mg sodium, 42.8g
carbohydrates, 8.5g Fat, 22.2g protein
Dinner- Chicken Spaghetti & Steamed Broccoli
o Recipe: 3/4 (8 ounce) package spaghetti, 1-1/3 cups boneless chicken breast half,
cooked and diced, 3/4 (4 ounce) jar chopped pimento peppers, 3/4 (10.75 ounce)

can condensed cream of mushroom soup,3/8 green bell pepper, diced,1 cup and 1
tablespoon shredded Parmesan
o Nutritional Info: 326kcal, 56mg Cholesterol, 1.4g Fiber, 671mg Sodium, 28.6g
Carbohydrates, 13.6g Fat, 21.4g Protein
Day 4

Breakfast- Homemade Granola & 2 poached eggs (each)

o Recipe for Granola (5 servings): 2 cups old-fashioned oats, 1/3 cup brown sugar,
1/3 cup wheat germ, 1 teaspoons ground cinnamon, 1/2 teaspoon ground nutmeg,
3 tablespoons water, 3 tablespoons vegetable oil, 1 teaspoons vanilla extract, 3
tablespoons raisins, 3 tablespoons cup sliced almonds
o Nutrition: 507kcal, 430mg Cholesterol, 6.4g Fiber, 90mg Sodium, 50.8g
Carbohydrates, 20.7g Fat, 20g Protein
Lunch- PB&Js and a banana and a glass of milk
o Nutrition: 520kcal, 0mg Cholesterol, 10g Fiber, 300mg Sodium, 85g
Carbohydrates, 16g Fat, 16g Protein
Dinner- Leftovers! Chicken Spaghetti & Steamed Broccoli
o Nutritional Info: 326kcal, 56mg Cholesterol, 1.4g Fiber, 671mg Sodium, 28.6g
Carbohydrates, 13.6g Fat, 21.4g Protein

Day 5

Breakfast- Leftover Granola & 2 poached eggs

o Nutrition: 507kcal, 430mg Cholesterol, 6.4g Fiber, 90mg Sodium, 50.8g
Carbohydrates, 20.7g Fat, 20g Protein

Lunch- Tuna-Cado
o Recipe: 1 can tuna (6 oz, drained), 1 avacado (halved and pitted, pinch of salt
o Nutrition: 258 kcals, 8.6g carbohydrates, 25mg cholesterol, 15.4g fat, 6.7g fiber,
23.4g protein, 243mg sodium
Dinner Butternut Squash & Turkey Chili
o Recipe: 2 tablespoons olive oil, 1 onion, chopped, 2 cloves garlic, mince, 1 pound
ground turkey breast, 1 pound butternut squash - peeled, seeded and cut into 1inch dice, 1/2 cup chicken broth, 1 (4.5 ounce) can chopped green chilies, 2 (14.5
ounce) cans petite diced tomatoes * 1 (15 ounce) can kidney beans with liquid * 1
(15.5 ounce) can white hominy, drained * 1 (8 ounce) can tomato sauce * 1
tablespoon chili powder * 1 tablespoon ground cumin * 1 teaspoon garlic salt
o Nutritional Info: 492 kcal, 69mg Cholesterol, 15.6g Fiber, 1983mg Sodium, 61.5g
Carbohydrates, 9.9g Fat, 39.9g Protein