Some of the most important decisions you will make center around health and nutrition. from the available choices on a restaurant menu to the number of items on a grocery store shelf, the choices you make influence future health outcomes. everyone can and should take personal responsibility for their food choices.

first, write a one-day meal plan that would meet your daily caloric, vitamin, and mineral needs.

use the ideas from your meal plan to construct a long-term personal health plan. the health plan should include strategies to overcome challenges and achieve goals.

finally, include information about which research-based guidelines you used to construct your meal and health plans.

The responsibility that everyone can personally take is the one day meal plan that would meet the daily caloric, vitamin and mineral needs are as following:

In breakfast an individual can take:

For lunch the person can prefer:  

The dinner is an important meal of the day:

This part may including physical activity, a diet plan is also significant as it leads to a healthy lifestyle, maintain a healthy weight and reduce the risks of diseases. By eating healthy, you take steps towards improvement for your body as it gets all the nutrients that are needed to stay healthy, active and strong. You should always keep in mind that new behaviors take up to a month to become a habit and should be patient enough as it is easier than you think but you need to set your mind to be focused. You have to challenge yourself to maintain a healthy weight and avoid the risks of diseases by deciding what to eat in a day.

The information about research-based guidelines for constructing the mean and health plans,

1. You should include all the vegetables from all the subgroups like dark green, red and orange, legumes and starch.

2. Add whole fruits or their juices which are pure and organic and do not contain any artificial content.

3. If you include milk, yogurt, cheese or soy beverages, make sure they are fat-free or low-fat dairy products,

4. Grains, at least half of which are whole grains.

5. Add protein that includes seafood, eggs, nuts or lean meat.

this is really easy just look up what these words mean

9, 5, 10000000 ( that is supposed to be a ten for the last one)