Make sure that each meal includes a healthy carb source, a protein, and vegetable or fruit and a beverage.

Come up with a menu for 1 day (breakfast, lunch, snack, and dinner) that would be filled with high vitamin/mineral content foods. Make sure to include the method of food preparation for each menu item. Explain for each menu item, why you chose that food and that method of preparation, and for what micronutrients.

I want to give you an example of 2 meals of the menu. You need to come up with 4 (Breakfast, Lunch, Snack, and Dinner)

Make sure that each meal includes a healthy carb source, a protein, and vegetable or fruit and a beverage.

Breakfast:
2 free-range egg (omega-3 fats, Vitamins A, D, K, E, Zinc, Iron) omelette with spinach (Vitamins A, C, K, Folate, Calcium, Iron) and mushrooms (vitamin D)
Old-fashioned Oatmeal (soluble fiber) with raw walnuts (zinc, omega-3 fats, Vit E, selenium) and raisins (iron)
Cafe Latte (Calcium, Vit D and A from the milk)
Fresh orange slices (vitamin C)

Lunch:
Fresh green salad with tomatoes (Vitamin C, A, K, folate) with grilled salmon (omega-3, zinc, copper, iron, Vitamins A, D, E, K)
Whole grain bread/bun (fiber, folate, B vitamin complex, zinc, copper, iron)
Ice Green tea (antioxidants)

Remember to include with EACH MEAL (not snack):

Protein (lean, high in Omega-3 fats)

Healthy Starch (high in fiber and vitamins/minerals)

Vegetable and/or Fruit (look for bright colors)

Beverage (watch out for sugar!)

The point of this exercise is to practice selecting foods with HIGH nutritional quality, focusing in HIGH Micronutrient content (Vitamins and Minerals!)