Diet and Fitness Plan

Document Type:Thesis

Subject Area:Biology

Document 1

OK). However, the total grains were (11+4 ½) 15 ½ ounces which exceeded the accepted limit of 10 ounces since my whole grain meal was way beyond the ≥ 5 ounce(s) recommended. My vegetable diet was 1½ cups lower than the recommended 4 cups since I took none of either dark green, red and orange, or starchy vegetables. My 3½ cups of whole fruit meal exceeded the fruit target of 2 ½ cups. My dairy diet that was made up of ¼ and ¾ cups of milk/yogurt and Cheese respective was lower (under) than the target of 3 cups. The protein meal was 8 ½ ounces which was over than the target of 7 ounces. Subsequently, the oil in my meals was 11 teaspoons which was over than the set target of 10 teaspoons. In totality the total calories were 3703 calories which exceeded my 3000 calories target. The calories exceeded the target since I had more of saturated fat. In a nutshell, most of my diet exceeded my set target with only a few of the meal categories being under. None of the main food category met the intended target despite some sub-meals being within acceptable status. In order to meet the target, the sub-meals that were within acceptable status were maintained with the rest adjusted accordingly. Also, it was necessary to add the diet where it had short falls. Recommendations to meet the target • Lower the whole grains meal. • Increase the vegetables • Reduces whole fruit. • Increase dairy products. • Reduce proteins meals. • Decrease the oils. • Decrease saturated fat calories. • Lower the total calories to 2000. Day 2 plan for meals Food Amount Bean soup, with vegetables, rice, and pork 2 cup Bread, white, homemade or bakery ½ regular slice (3-3/4" x 5" x 1/2") Chocolate flavored powdered drink mix, not reconstituted 2 tablespoon Frozen yogurt, vanilla, nonfat, low-calorie sweetener 1½ medium scoop Grapefruit and orange sections, raw 2¼ cup Hot dogs, frankfurters, meat and poultry, lowfat 1½ frankfurter Milk, soy (soy beverage), fat free (nonfat), chocolate 2 cup Passion fruit, raw 1 passion fruit Pasta, (macaroni, rotini, ziti, shells, lasagna noodles), whole wheat, cooked (with salt, no fat added) 1¾ cup Sweetened condensed milk 2 tablespoon Vegetable beef soup, chunky style 1 cup Wendy's Frosty Dairy Dessert 1 cup Achievements: According to Elbel (2011), the recommended calorific value should be between 1500 and 2500 calories.

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Although this value highly depends on so many factors such as energy requirement, age, health conditions and occupation, a value between 1500 and 2500 is best for analysis and hence sought in the second meal plan. Although most of the exceeded limits were reduced to be as closer to the target as possible, unfortunately most of the dietary meals were slightly lower in the second plan. Total calories were 1955 and only missed the target of 2000 calories by -5 calories as opposed to +703 calories deviation in the first attempt. Other achievements included: • Saturated fat calories were reduced from 325 to just 114 calories. In a nutshell, there was great improvements to the second day meals planning as opposed to the first case. The gross margin of error was highly reduced from +703 to just -5 calories. Food intake difference between day one and day 2 Generally, most of the food intakes were adjusted as compared to the day 1 meal plan.

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However, the excesses and inadequacies experienced in the 1st day plan of meals were adjusted appropriately but still fall short of the target. A comparison of my food record from the two days recorded Table 1. • None met the required results. Total calories= 3703 (OVER) Total calories= 1995 (OK) • Day 1 calories were way higher than the anticipated results. • However, day 2 calories were with acceptable limits. • None of the two made to the exact target. A comparison of my nutrient elements report from the two days recorded According to the nutrient report’s, 40 nutritional elements were analyzed. However, I was forced to eat more vegetables something that I was not accustomed to. It was a good experience to prepare and have a taste of a variety of delicacies. In order to improve the diet as I learnt from diet plan 2, it is important to eat from a variety of foods in small bits rather than a single meal in bulk.

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Importantly, foreplaning of meals ahead of time for a week or a day is very crucial to avoid eating unbalanced diet. However, it is important to improve the eating habit particularly in regard to time (when) and the type (what) and amount (how much), despite the fact that eating is usually determined but not limited to opportunity, habit and convenience rather needs (Begg & Woods 2013). Importantly, to be applied and learnt lesson from this course is the need to plan meals based on their energy content to attain a desired goal. At the moment I am very curious about what I eat. “Sweet” food is no longer “nutritious”. I need to incorporate more proteins in my daily meals than ever before. Some of the notable difference so far is the objection to high calorific food stuffs.

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However, they have been vigorous and very involving. At first before I got used to, I experienced body aches from almost all parts of my body but currently my body feels “light and swift”. My muscles got stretched and they make me feel stronger and healthier than before. At first, it was not easy to adhere to the exercise regimen. The pushups and sit-ups left me feeling thirsty due to dehydration. In addition, I expect my body health to improve continually with fewer reported body ailments, down the years as I continue to check my diet which shall eliminate possible dietary diseases and inactivity related problems. References Begg, D. P. Woods, S. C. B. Policy interventions to promote healthy eating: a review of what works, what does not, and what is promising.

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Food and nutrition bulletin, 32(4), 365-375. Elbel, B. Consumer estimation of recommended and actual calories at fast food restaurants. Sustainable diets for the future: can we contribute to reducing greenhouse gas emissions by eating a healthy diet?–. The American journal of clinical nutrition, 96(3), 632-639.

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