Home' Trinidad and Tobago Guardian : March 5th 2016 Contents A28
Guardian www.guardian.co.tt Saturday, March 5, 2016
Recently, we gave some healthy, econom-
ical food advice from nutritionist Dawn
Annamunthodo from San Fernando. Today,
we share her sample meal plans for three
days---two weekdays and one Sunday---for a
family of four people. She gave two estimated
budgets: one for $4,200 a month and another
for $2,500-$3,000 a month.
BUDGET 1: $4,200+/MONTH
Sample three-day meal plan for four
Day 1 (Weekday)
• Four wedges watermelon.
• Scrambled eggs with green leafy vegetables
(four eggs, two tablespoon olive oil, two cloves
minced garlic, one teaspoon minced ginger, one
diced carrot, a quarter cup diced tomato, salt
and pepper, for the salad---half-cup chopped
pak choi, watercress & lettuce, two tablespoon
flax seed, salt & pepper, and four slices
• Four oranges.
• Three cups chopped cucumber sprinkled with
almonds---divided for four people.
• Breadfruit salad and grilled chicken (12 oz
grilled chicken breast, three to four lbs
breadfruit---boiled, cooled & cut into half-inch
cubes, one red bell pepper---seeded and finely
chopped, quarter cup green pigeon pea, half-
cup chopped parsley, quarter-cup chopped
chives, quarter-cup sliced almonds; juice of one
small lemon, salt & pepper, low-fat
• Smoothie (handful of greens like watercress,
baby spinach, and/or romaine lettuce, one cup
pineapple, one apple, one orange or coconut
water, two tablespoons almonds, one
tablespoon pumpkin seeds/flaxseeds, five ice
• Sauteed pigeon peas with dasheen (two
cups pigeon peas with garlic & ginger; three
cups dasheen; one mixed leafy salad; two
tablespoons low-fat salad dressing).
• Three cups pawpaw topped with sliced
almonds (divided for four).
Day 2 (Weekday)
• Three cups of chopped bananas sprinkled
• Eggplant (melongene) choka with sauteed
cabbage (eight pieces wholewheat sada roti,
with two cups of cabbage sauteed with garlic
and ginger, and roasted melongene choka).
• Four oranges.
• Three cups diced cucumber and tomato, with
celery & black pepper.
• Cassava salad with tomato choka (Salad:
four lbs cassava---peeled, boiled and cubed,
quarter-cup diced sweet red bell peppers, half-
cup grated carrots, quarter-cup dried celery
stalks, quarter-cup chopped fresh chives,
quarter-cup olive oil, one tablespoon minced
garlic, one tablespoon minced ginger. Choka:
six to eight tomatoes, onion, garlic, ginger,
chives, hot pepper and salt to taste).
• Four wedges of watermelon, sprinkled with
• Four fresh portugals (tangerines).
• Chicken with sweet potato, mixed
vegetables and fresh salad (12 ounces chicken
breasts; three lbs boiled sweet potatoes,
sautéed with carrots, spinach, garlic and
ginger, two cups cooked red beans sauteed
with garlic, ginger and chive; greens for
• Continues on Page A29
Eating healthy, smart, and on a budget
Grilled sweet potatoes won't smash your wallet---and they are healthy.
. D. N E
2. A. B i e
3. B. Ea ie
4. A. Pe ched
5. C. Di e cha ed
6. A. T hea
7. B. The e i
8. D. I a e fec
9. C. Wa
0. B. A e bec i g
. B. Di like
2. A. I ele a
3. C. U de d
4. D. I edible
5. C. Plea a
6. D. N E
7. B. T dy
8. C. Cliche
9. A. G a a ical
20. C. Cliche
PASSAGE -- HOLOCAUST
2 . D. The e e hich he
g e e a i l ed
i e ec i g ell c af ed
la ai ed a de yi g
e f i ci ize .
22. B. Racial bia
23. C. De yi g hei eal h
24. B. A ha ed i e e
25. A. T i la e he f ci-
26. B. A a k f dea h
27. D. He had he f
g e e a d all i e-
28. C. They e e i a a e
f heal h a d defe cele .
29. D. illi
30. A. Na i agai he
la gh e f Je
3 . C. B llyi g
POEM -- I HAVE LOVED FLOW-
ERS THAT FADE
32. B. Magic Te
33. B. Vib a c l
34. C. I age y
35. B. Affi a i e
36. D. They la f a b ief i e.
37. A. Fa ilia i h dea h
38. C. The e i le fea f l f
39. A. Sigh a d hea i g
40. D. Bea y hall hed a ea
4 . B. Life af e dea h
PASSAGE -- HOW TO CARE
FOR AN ELDERLY PERSON OR
42. C. The hy ical a d e -
i al c ai f he
e i .
43. A. Pe feel a e e f e-
ibili y f hei ela-
i e .
44. A. The e i d f adj e .
45. B. I all he ca egi e
be f lly e a ed f a y
e e ali ie .
46. D. Pe le ge e ally d
hi k ab he e i al
eed f e i .
47. C. Pa ag a h 5
48. B. T i la e he b ai .
49. D. Ca i g f he elde ly
h ld be e e ed i
50. C. Bala ced e ec i e.
POEM -- INVICTUS
5 . A. O f he igh ha c -
52. D. A Si ile
53. C. The e belief i a
highe e .
54.B. Li e 5a d6
55. C. B ld e
56. A. Pe il, haza d, h ea
57. D. I de e i e y de i y.
58. D. De e i ed
59. B. The i d i able i i f
60. A. D a a ic
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