MENU ON A $5.

00 BUDGET

Samantha Jamieson
MEALS ON WHEELS Summer Nutrition Internship 2017
 Breakfast:
Cooked oatmeal topped with peanut butter and diced banana

Item Cost Calories Protein Fiber Total Fat Sat. Fat Cholesterol Sodium Attribute

1 cup (8 oz) $0.72 160 5 4 3 1 0 98

Oatmeal plain
1 Tbsp $0.07 97 4 1 9 2 0 57
(1/2 oz)
Peanut Butter

1 Banana $0.18 105 1 3 0 0 0 1 Fruit

TOTAL: $0.97 362 10 8 12 3 0 156

 Lunch:
Baked potato topped with black beans, steamed broccoli, and shredded cheese.
Whole milk to drink

Item Cost Calories Protein Fiber Total Sat. Fat Cholesterol Sodium Attribute
Fat

1 Baked $0.69 159 4 4 0 0 0 17 Vegetable

Potato
1 Cup Canned $0.40 222 14 14 1 0 0 337 Vegetable
Black Beans

1 Cup (8 oz) $0.16 149 8 0 8 5 24 105 Dairy

Whole Milk

1 Tbsp $0.12 37 2 0 3 2 10 57 Dairy

(1/2 oz)
Shredded
Cheddar
Cheese
Cup $0.84 27 2 3 0 0 0 32 Vegetable
Broccoli
TOTAL: $2.21 594 30 21 12 7 34 548
 Dinner:
Baked chicken breast with rice, green beans, and a cup of whole milk

Item Cost Calories Protein Fiber Total Fat Sat. Fat Cholesterol Sodium Attribute

3 oz Skinless $0.37 138 26 0 3 1 83 424

Baked Chicken
Breast
1 Cup (8 oz) $0.24 204 4 1 0 0 0 2
White Rice

Cup Canned $0.20 17 1 2 0 0 0 166 Vegetable

Green Beans
1 Cup (8 oz) $0.16 149 8 0 8 5 24 105 Dairy
Whole Milk
TOTAL: $0.97 508 48 3 11 6 107 695
 Snack:
Apple

Item Cost Calories Protein Fiber Total Fat Sat. Fat Cholesterol Sodium Attribute

1 Red Apple $0.88 72 0 4 0 0 0 1 Fruit

TOTAL: $0.88 72 0 4 0 0 0 1
samanthaja's Nutrients Report 07/18/17 -
07/18/17
Your plan is based on a 2200 Calorie allowance.

Nutrients Target Average Eaten Status

Total Calories 2200 Calories 1532 Calories Under
Protein (g)*** 46 g 79 g OK
Protein (% Calories)*** 10 - 35% Calories 21% Calories OK
Carbohydrate (g)*** 130 g 234 g OK
Carbohydrate (% Calories)*** 45 - 65% Calories 61% Calories OK
Dietary Fiber 25 g 35 g OK
Total Sugars No Daily Target or 60 g No Daily Target or
Limit Limit
Added Sugars < 55 g 1g OK
Total Fat 20 - 35% Calories 21% Calories OK
Saturated Fat < 10% Calories 9% Calories OK
Polyunsaturated Fat No Daily Target or 3% Calories No Daily Target or
Limit Limit
Monounsaturated Fat No Daily Target or 7% Calories No Daily Target or
Limit Limit
Linoleic Acid (g)*** 12 g 5g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 3% Calories Under
-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.5% Calories Under
-Linolenic Acid (g)*** 1.1 g 0.8 g Under
Omega 3 - EPA No Daily Target or 3 mg No Daily Target or
Limit Limit
Omega 3 - DHA No Daily Target or 5 mg No Daily Target or
Limit Limit
Cholesterol < 300 mg 140 mg OK

Minerals

Calcium 1000 mg 993 mg Under

Potassium 4700 mg 3832 mg Under
Sodium** < 2300 mg 1393 mg OK
Copper 900 g 1375 g OK
Iron 18 mg 22 mg OK
Magnesium 310 mg 378 mg OK
Phosphorus 700 mg 1461 mg OK
Selenium 55 g 75 g OK
Zinc 8 mg 8 mg OK

Vitamins

Vitamin A 700 g RAE 679 g RAE Under

Vitamin B6 1.3 mg 2.5 mg OK
Vitamin B12 2.4 g 2.4 g OK
Vitamin C 75 mg 85 mg OK
Vitamin D 15 g 6 g Under
Vitamin E 15 mg AT 6 mg AT Under
Vitamin K 90 g 151 g OK
Folate 400 g DFE 535 g DFE OK
Thiamin 1.1 mg 1.4 mg OK
Riboflavin 1.1 mg 1.5 mg OK
Niacin 14 mg 18 mg OK
Choline 425 mg 305 mg Under
Store shopped at: Walmart online grocery store

My takeaway:

This project was much harder than I expected it to be. Most the of cuisine for this
day is very bland since money must be spent on staple items such as meats,
vegetables, and fruits. The hardest part was staying under budget but also making
sure enough calories were included in the diet. I tried 4 different menus and the
highest amount of calories I could get was the 1,532 which is a decent number of
calories for one day. Not being able to spend money on fats because of their high
cost, is most likely a limitation on getting a high amount of calories. I made sure to
incorporate the two servings of fruits and three servings of vegetables which
coincided with the 25 grams of fiber needed. Fitting in three sources of dairy is
difficult without simply adding glasses of milk to one or two meals so that is what I
did in order to meet dairy requirements. With the dairy requirements, I made sure
to use whole milk to get the protein and calorie number higher also.

Finishing this project, I have a new look on how to create a well-balanced meal
with a low budget. This opened my eyes to how difficult it must be to live in
poverty and have to feed a family or even just yourself in a nutritious way without
spending too much money. I genuinely enjoyed this project and am eager to take
what I learned from it on to my future in dietetics.