Nutrition_Plan

Nutrition Plan Kisha K. Parker XBIS219 Professor Wallace March 29, 2010 There has always been a need for me to focus on my nutrition. I was always the big girl growing up but I wasn’t taught the importance of a healthy diet. Looking back, the things that I was putting in my body were ridiculous. Constantly eating fried foods and a wide variety of junk foods was the norm for many years. Diabetes run in my family but it wasn’t a subject that we really talked about. I wasn’t aware of the dangers of Diabetes or the steps for prevention. Over the years my weight sky rocketed out of control. Personal issues and bad habits help to contribute to my undisciplined behavior, not to mention my two pregnancies. By the time I became an adult, I knew the importance of eating right but it’s hard to do. In addition to my family history, I developed Sleep Apnea. In November 2007, I had gastric bypass surgery. I was extremely overweight at 320 pounds. I opted for the surgery because of my health issues. I am now 230 pounds. Post surgery, I was determined to get this weight off of me but it is hard to maintain. The surgery really helped me but there is a need for serious modifications in my diet. Doing the healthy eating plan in week one required me to focus on the food pyramid to gather data for what was needed for healthy living. My customized food pyramid recommends that I d have a total of 6 ounces of grain, with 3 ounces being whole grain. Examples of grains would be: white flour, cornmeal, white bread, white rice, and crackers. Examples of whole grain would be: brown rice, oatmeal, popcorn, whole wheat bread, and whole wheat crackers. I should have 2 and a half cups of vegetables daily including: 3 cups of dark green vegetables (broccoli, spinach, and romaine lettuce), 2 cups of orange vegetables (carrots, sweet potatoes, and squash), 3 cups of dry beans and peas (black-eyed peas, kidney beans, and pinto beans), 3 cups of starchy vegetables (corn, green peas, and potatoes), and 6 and a half cups of other vegetables (cabbage, cauliflower, and celery) each week. I should have 1 and a half cups of fruit such as grapes, bananas, and grapefruit. I should have 3 cups of milk, low-fat or fat free milk, yogurt, or cheese. I should have 5 ounces of meat and beans; this includes poultry and fish as well as nuts and seeds. The meats should be low-fat or lean and protein enriched. My allowance is 5 teaspoons of oil (canola oil, olive oil, and soybean oil) and the solid fats and sugars (foods that aren’t exactly the best for you) should be limited to 195 calories a day. All of these are based on 1800 calories (USDA, 2009). In addition to the customized food pyramid, I went to WebMD.com to get additional tips for achieving my weight loss goals. Based on my weight and height my BMI (Body Mass Index) is 38.4. Based on your age, gender, height, weight, and waist size, your RMR (Resting Metabolic Rate) is 1856. This indicates how many calories my body uses just by living and breathing. It takes energy from calories to run your body’s processes, such as digestion, manufacturing blood cells, maintaining body temperature, and regenerating skin. I must take in that amount of energy through food every day just to keep my body working (WebMD, 2010). I am not very active but based on my physical activity level and RMR, my body uses approximately 2552 calories per day. That means that if I take in 2552 calories per day, I might stay at my current weight. If my activity level declines, I would need fewer calories than this amount or I could gain weight. To lose weight, you'll need to decrease your total calories or increase your level of physical activity. It was shown that I am currently consuming 2807 calories per day, on average. To start losing weight, you need to consume fewer calories than your body is using. For maximum results I have to eat fewer calories and exercise regularly (WebMD, 2010). My plan will be re-evaluated every three months to make sure my caloric intake is correct. To reach my goal of reaching 180 pounds will take a lot of hard work. I will take it one day at a time. In order for me to meet my goals I need a daily deficit of 933 calories. That means I will need to reduce my calorie intake by 466 calories and increase my physical activity enough to burn 467 calories. I think this would be a very good approach. To cut calories, I will reduce food intake, by eating a sandwich made with only one piece of bread or a burger without the top bun. Just doing that will eliminate about 80 calories. Having a two-egg omelet instead of a standard three-egg omelet saves 70 calories. Drinking water instead of a 16-ounce soda cuts 200 calories. Topping waffles or pancakes with fresh berries instead of syrup saves nearly 100 calories. Replace ground beef with lean ground turkey in your meatloaf or chili and save 45 calories per 3-ounce serving. Switch from chocolate ice cream to chocolate frozen yogurt and trim 50 calories. I started off doing these things and failed to continue. I have a renewed determination for a complete healthy life. By choosing healthier, lower-calorie options or smaller amounts of the high-calorie options won't make me feel deprived or hungry. Opting to make these kinds of small changes adds up to big success and gives the confidence of being in control of how the body is fueled (WebMD, 2010). Studies have found that people who lose too much weight too quickly often gain it back, and then some. Those who lost weight slowly were more likely to keep it off. A rate of 1 to 2 pounds per week is generally considered ideal and practical; if that is exceeded, you may be losing water weight or lean muscle instead of fat. Cutting too many calories to speed up weight loss may restrict your diet so much that in addition to losing pounds and inches, you also lose important nutrients. That can result in feeling sluggish as a result of a slowing metabolism. A slow metabolism won’t burn calories effectively, making it harder to drop those pounds (WebMD, 2010). I have been successful in the past with a steady diet but the exercise has always been lacking. I have all the tools to exercise at home; I have a Total Gym, an AbRoller, an exercise bike, and a variety of videos (Jillian Michaels). I have consistently told myself that I was too busy but it was all excuses. By exercising at least twenty minutes a day for at least five days in a week, it would boost my goal to be healthy. My husband runs and has said that he would walk with me. He is also taking a ballroom dancing class with me. I will increase the variety of my physical activities so that I won’t get bored. The only set back that I anticipate is pregnancy. I will alter my eating and exercise plan according to where I am physically when it happens but according to my doctor, of course. I have outlined a plan that is fool proof. I will make sure I make wiser food choices and stick to the proper servings of my food of choice. I will keep a journal to ensure that I stay on track. Seeing things in writing will make a big difference. I will remain active. My Husband and children like to do things and I will join them and have fun in the process. Once my weight loss goals are met, I will be more likely to keep the weight off if I follow my maintenance plan. It is a modified version of my original diet and exercise plan. I will to monitor my portion sizes, stay physically active, and continue to weigh myself. As soon as I notice that my weight has crept upward, I will reduce my portions and/or increase my activity to get my weight back to my goal. I don’t want to have my weight balloon to where it was or increase my risk for diabetes. The changes I have outlined to lose the weight will become a permanent part of my new and healthy lifestyle. References USDA. (2010). Center for Nutrition Policy and Promotion. Retrieved from http://www.mypyramidtracker.gov/default.htm USDA (2010). MyPyramid.gov. Retrieved from http://www.mypyramid.gov/mypyramid/results.html WebMD (2010). Personal Diet Evaluator. Retrieved from http://www.webmd.com/diet/diet- health-check/default.htm