Hello great minds, it’s good to be here as usual. I present my third entry; https://steemit.com/hive-167622/@steemalive/steemalive-presents-writemore-a-3-day-mini-writing-contest-contest-prize-10-steem-booming-trail # Introduction Food is one of the essential items the body needs to function effectively. Some foods we eat contain different vitamins as well as other other classes of foods. These foods helps to repair tissues and maintain a healthy body. ***Some Of the foods I ate this week includes;*** # Wednesday Breakfast ![942BD58B-142C-4F75-A579-7040D2E610AE.jpeg](https://cdn.steemitimages.com/DQmfFbnX6VXs9L2J54EmW3CvKTB8eESZMMaYm8rmcT8QjXS/942BD58B-142C-4F75-A579-7040D2E610AE.jpeg) **Tea and Toasted Bread** • Bread contains contains calcium which helps to strengthen the bones. It is a source of fiber which aids in keeping the digestive system healthy and also helps to regulate sugar in the body. It is also made up of iron which helps to make the bones strong. I specifically choose this food because it is easy to prepare and the nutritious values is very plenty. I toasted my bread locally without a toaster by using a non stick frying pan. The preparation of this meal cost me #1000 (6.6steem) # Lunch ![FFA6EB1E-8312-4956-85A6-DF350AD3A4F1.jpeg](https://cdn.steemitimages.com/DQmQC7kdJ7fnoGwZcDwyVC1rb1kbhodaCdzSAyTz9zSKo9V/FFA6EB1E-8312-4956-85A6-DF350AD3A4F1.jpeg) **Concussion jellof rice** Rice is a source of carbohydrates and it may likely help in the Maintenance of a healthy weight. It acts as a support system for energy and helps to restore glycogen after exercise. I choose this food because it is easy to prepare and I don’t need much money to prepare it. I prepared this food with #1000 (6.6steem) # Dinner ![FE04F215-8269-41CA-9EFD-BE70C06884AB.jpeg](https://cdn.steemitimages.com/DQmWuhaTUa42V4ttah1vAfb6ZnkxWz171nDJUi6VqckWt6X/FE04F215-8269-41CA-9EFD-BE70C06884AB.jpeg) **Pancake and custard** Pancake is made with flour, egg, sugar and milk. Pancakes help in the strengthening of the bones and it contains milk which is a good source of calcium. Then custard contains vitamins especially vitamin B2 which helps the bones and aid cell growth as well as digestion. The preparation of this meal cost me #800 (5.2steem) # Friday **Breakfast** ![7EABBF8C-7970-4C66-B65B-C0F588585CA6.jpeg](https://cdn.steemitimages.com/DQmU6ieKC3Z7Y331drgZDdzm88EfHn9J96jHJoHmvXCKsyv/7EABBF8C-7970-4C66-B65B-C0F588585CA6.jpeg) **Fried Plantain, egg and tea** Plantains contain a low fat and good amount of vitamins and minerals. Plantain is a good source of fiber and it helps in the maintenance of body’s bowel movement. They are rich in vitamin C and as such they help in the protection of the immune system. Egg on the other hand contains every important nutrients needed by the body. These nutrients support the eyes as well as the heart. The cost of this meal is #1500 (10steem) **Lunch** ![F6DC0B28-3E84-4794-97B4-4EB3C8891F79.jpeg](https://cdn.steemitimages.com/DQmNtEcLHGdqHLdDM9sX6qmdTArpri8Q8CYV3sKURA4M4R4/F6DC0B28-3E84-4794-97B4-4EB3C8891F79.jpeg) **Bole (roasted yam) and fish** Regular intake of yam may boost the functioning of the brain and may help ease the signs of menopause in women. Yam contains properties that help to fight cancer and reduce inflammation. Then fish is filled with fatty acids and vitamins. Fish may help to fight depression and lower the risk of heart attack. I bought this food by the roadside and it cost me #500 (3.3steem) **Dinner** ![F86ADC7C-CE81-4435-A6AA-0E431BD19A6B.jpeg](https://cdn.steemitimages.com/DQmSADrbS1LXJZ9uh9DFubmzFcww52ygCz21z4Ngq2WaxNv/F86ADC7C-CE81-4435-A6AA-0E431BD19A6B.jpeg) **Porridge Beans** Beans is a good source of protein which help to repair and maintain the tissues in the body. They also contain fiber which helps fight against heart diseases and high blood pressure. It cost me #1000 (6.6steem) # Preparation Of Beans Beans is actually less stressful to prepare compared to other foods. 1. Pour raw beans in a tray and select all the dirts 2. Put it in a pot and parboil 3. Allow beans to boil for a very long time until it becomes soft. 4. Add all the ingredients (salt, onion, maggi, crayfish, pepper) and stir 5. Then lastly, add oil and allow it to boil a little. 6. Bring your pot down and serve ***food is ready*** Cc @steemalive @focusnow @ijelady @chichieze