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TOPIC: Meal plan for manual, sedentary workers.
A sedentary worker is an adult that stays in office. The worker may stay at a position from beginning of the day to the end of work. A sedentary worker may be active mentally and does a lot of writing, yet he/she does not spend energy physically for works. He may have a junior worker that does the running about on his instruction. Here protein is required for maintenance, vitamins, minerals, and water for protection and regulation of the body, but require a little energy giving foods such as carbohydrate and fatty foods.
SUITABLE DISHES FOR SEDENTARY WORKER.
Break fast
- Tea or coffee.
- Fruit juice
- Scrambled egg
- Bread and butter.
Lunch
- Beef stew with vegetable
- Boiled yam/rice.
Dinner
- Beans cooked with plantain
- Fruits salad.
- Carrot cucumber, rice and vegetable etc.
Manual worker or labourers: these are group of people that are involved with strenuous work that is the use a lot of energy during the course of their work. Therefore, their diet require a lot of carbohydrate and fatty foods for energy, protein, vitamins, minerals for repair of worn out tissues , maintenance of bones and for ease digestion of foods. Protein dishes eg meat, fish, poultry for repair of worn out tissues and general maintenance. Minerals e.g. calcium for maintenance of bones and teeth vitamins and water e.g. fruit juice and vegetables for digestion, protection against diseases and regulation of body temperature.
SUITABLE DISHES FOR MANUAL WORKERS INCLUDE;
Breakfast
- Boiled/ fried yam.
- Fish/beef stew.
- Fruit juice.
Lunch.
- Pounded yam/ fufu/ eba .
- Mixed meat vegetable soup.
- Sliced pawpaw.
Dinner.
- Meat stew
- Boiled rice/macaroni
- Fruit salad.
GUIDELINES FOR EFFECTIVE MEAL PLANNING.
- The meal must contain all necessary food nutrients.
- Avoid monotony
- Consider personal likes and dislikes.
- Consider health conditions of the family members.
- Consider the occupation of members of the family.
- Tradition and custom of the people for whom the meal is meant.
- Make use of food in season.
- Knowledge of food values.
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