Being occupied with work for long hours per day, parents seldom have time to prepare a healthy meal for themselves; much less for their children. Parents are also unable to control factors such as cafeteria meals offered at schools, which are often also excessively portioned and filled with unhealthy food elements. Indeed, current statistics hold that almost half of all citizens in the United States are overweight or obese. This figure includes children.
The obesity problem perpetuates itself in terms of emotional problems such as low self-esteem, and physical problems such as a lack of physical activity. These can result in further excessive eating habits not to satisfy hunger, but rather to derive comfort in mitigation of the problems experienced. Such eating habits however provide only temporary relief and exacerbate the problems that caused the habits in the first place. This then forms a vicious cycle of unhealthy eating and a poor level of both physical and emotional health.
In creating a weekly menu to benefit heart disease sufferers and prevent the disease in non-sufferers, the nutritionist needs to take all the above factors into account. It should also be taken into account that fatty and sweet foods are highly addictive, and that it may be difficult for clients to give up at once. It is therefore recommended that a flexible menu be created, with the first aim being to create a healthier balance in the eating habits of the client. The client should also receive weekly therapeutic sessions in order to deal with any non-dietary problems resulting from overweight and lifestyle issues. The most important factors to take into account include addictions to unhealthy foods or other substances, emotional problems related to overweight issues, and high stress levels as a result of both the mentioned emotional problems and work.
For a weekly diet, the following items can be suggested:
Monday:
Breakfast: Apple or banana with a portion of yoghurt, and a glass of juice.
Brunch: Any piece of fruit with one candy bar or ice cream (to be diminished as therapy continues)
Lunch: Skinless chicken or small portion of red meat with a slice of wholegrain bread, thinly spread with low-fat butter.
One glass of red wine, juice, or water.
Tuesday:
Breakfast: Grainy cereal and piece of fruit. A glass of juice or milk to drink.
Brunch: Two kinds of fruit.
Lunch: Tuna fish on one or two slices of wholegrain bread.
Afternoon: a small doughnut or candy bar.
Supper: A wholegrain muffin or bread with a small amount of cream. One glass of red wine, juice, or water.
Wednesday:
Breakfast: one or two slices of wholegrain bread with a small amount of butter and cheese. Milk, juice or water to drink.
Brunch: one wholegrain muffin
Lunch: lean beef mince with mashed potatoes and vegetables
Afternoon: two types of fruit.
Supper: Glass of red wine, fruit juice or milk with a candy bar.
Thursday:
Breakfast: Yoghurt, fruit and a wholegrain muffin.
Brunch: One slice of wholegrain bread with cheese.
Lunch: Small steak with fresh vegetables such as tomato and cucumber.
Afternoon: One wholegrain muffin with milk, juice or water.
Supper: Toasted bread with a thin layer of butter. Red wine or juice to drink.
Friday:
Breakfast: Wholegrain cereal with milk and fruit.
Brunch: Fruit salad.
Lunch: Tuna casserole with noodles or rice, with fresh fruit and vegetables.
Afternoon: Two types of fruit.
Supper: Wholegrain bread with cheese. Red wine or fruit juice to drink.
For the weekend, use items from the menu for Monday and Tuesday, excluding the candy bar, doughnut, ice cream and muffin. Replace these with portions of fresh fruits and vegetables. Fresh and canned fruits are readily available and take little time to prepare. These can be used as substitutes for any of the more labor-intensive meals.
Bibliography
Kromhout, Daan, Menotti, Alessandro, Kesteloot, Hugo & Sans, Susana. Prevention of Coronary Heart Disease by Diet and Lifestyle. American Heart Association, 2002. http://www.circ.ahajournals.org/cgi/content/full/105/7/893
