https://padlet.com/vincentmolly/p8j7r95u2d68 Made with an open mind en-us 2018-01-24 18:39:44 UTC 2025-10-22 10:18:01 UTC hello@padlet.com householderdelanie https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224790491 2018-01-25 18:07:24 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224790491 vincentmolly https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224791310 increase vitamin A and C (carotenoids) found in mangoes, cantaloupe, carrots, spinach, romaine lettuce, citrus fruits, broccoli, peppers and tomatoes

around the age of 50 increase calcium and vitamin D found in dairy products

watch sodium intake to much can cause high blood pressure

woman's average calorie intake should be 2000

man's average calorie intake should be 2500

FROM BOOK]]> 2018-01-25 18:08:42 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224791310 vincentmolly https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224800716 2018-01-25 18:23:38 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224800716 householderdelanie https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224803377 2018-01-25 18:28:01 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224803377 vincentmolly https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224806907 2018-01-25 18:33:28 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224806907 householderdelanie https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224811475 2018-01-25 18:41:15 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224811475 vincentmolly https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224815414 2018-01-25 18:48:03 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224815414 householderdelanie https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224819527 2018-01-25 18:54:12 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224819527 vincentmolly https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224819621 2018-01-25 18:54:21 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224819621 householderdelanie https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224822964 2018-01-25 18:59:26 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/224822964 householderdelanie https://padlet.com/vincentmolly/p8j7r95u2d68/wish/225453265 Breakfast- 
1/2 cup oat meal. 150 calories.
1 medium orange. 62 calories.
1/2 cup nonfat milk. 42 calories.
Lunch-
water 0 calories
1 cup cooked rice. 216 calories
1 cup carrots. 45 calories.
1/2 cup banana. 67 calories
2 1/2 ounces cooked lean beef. 271 calories.
Snack-
water. 0 calories
1 English muffin. 132 calories.
1 small apple. 78 calories
1/2 cup corn. 66 calories.
1/2 cup frozen vanilla yogurt. 114 calories.
Dinner-
water. 0 calories.
2 slices bread of multi grain bread.168 calories.
3 slices of turkey. 66 calories.
1/2 cup lettuce. 2 calories.
1/2 cup avocado. 117 calories
1/2 cup mozzarella cheese. 185 calories.
1/2 cup cottage cheese on the side. 111 calories.
1,958 calories in day 1]]> 2018-01-28 23:57:09 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/225453265 householderdelanie https://padlet.com/vincentmolly/p8j7r95u2d68/wish/225455813 Breakfast-
1 cup orange juice. 111 calories.
2 small biscuits. 98 calories.
1/2 cup grapes. 55 calories.
1/2 cup low-fat yogurt. 77 calories 
Lunch-
water. 0 calories.
1 cup cooked oat meal. 300 calories
1/2 cup peaches. 33 calories
1 cup cottage cheese. 222 calories.
1 cup celery. 16 calories.
Snack-
1/2 cup nonfat milk. 42 calories.
3 cups popped pop corn. 93 calories.
8 large strawberries. 48 calories
1/2 cup cucumber. 8 calories
Dinner-
water. 0 calories
2 English muffin. 264 calories
2 eggs over easy. 70 calories.
2 1/2 ounce cooked chicken. 105 calories.
1/2 cup ricotta cheese. 214 calories
1/2 cup spinach. 3 calories 
1/2 cup red pepper. 19 calories.
1/2 cup mixed nuts. 160 calories. 
about 1,937 calories for day 2]]> 2018-01-29 00:27:15 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/225455813 vincentmolly https://padlet.com/vincentmolly/p8j7r95u2d68/wish/225720220 Breakfast-
2 ounces: english muffin 346 cal
1 cup: orange 62 cal
1/2 cup: yogart 77 cal

Lunch-
2 ounces: 1/2 large tortilla 124 cal
1 cup: 1 small pepper 60 cal
1/2 cup: 16 seedless grapes 55 cal
1 cup: 1 slice of cheese 982 cal
2 1/2 ounces: 1 small chicken breast 127.5 cal

Dinner-
2 ounces: spaghetti 75 cal
1 cup: broccoli 30 cal
1 cup: mozzarella cheese 370 cal
4 ounces: lean beef 153 cal

Snack-
2 ounces: 2 regular slices bread 150 cal
1/2 cup: half grape fruit 48 cal
1 cup: 6 baby carrots 45 cal
1/2 cup: cottage chesse 81 cal

Beverage-
1 cup: milk 244 cal]]> 2018-01-29 16:40:11 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/225720220 vincentmolly https://padlet.com/vincentmolly/p8j7r95u2d68/wish/225724026 Breakfast-
2 ounces: 1/2 a large bagel 142 cal
1 cup: 8 large strawberries 49 cal
1/2 cup: milk 122 cal

Lunch-
2 ounces: cooked rice 74 cal
1 cup: cooked collard greens 11 cal
1/2 cup: 1/2 medium grapefruit 48 cal
1 cup: shredded cheese 455 cal

Dinner:
2 ounces: cooked rice 74 cal
1 cup: cooked spinach 23 cal
1 cup: ricotta cheese 428 cal
4 ounces: beans 397 cal

Snack-
2 ounces: 1 large biscuit 49 cal
1/2 cup: small peach 33 cal
1 cup: 1 small tomato 16 cal
1/2 cup: frozen yogart 77 cal

Beverage-
1 cup: water  0 cal]]> 2018-01-29 16:46:34 UTC https://padlet.com/vincentmolly/p8j7r95u2d68/wish/225724026