Nutrition

In my essay I will be creating a personalized nutrition and exercise plan for myself. I will identify my problems areas in which I plan to make changes to have a healthier and more consistent diet plan. I will also discuss my new nutritional goals and physical goals. The setbacks or the difficulties that I might encounter following these new changes will also be discussed as to how I am going to overcome these obstacles. I will also discuss the how I will measure my successful goals along with how important it is for me to stick to my plan, so that I do not have any health complications later in life. My nutritional problem that I currently have is that I am under weight and I also do not eat well. I am not getting all the vitamins and minerals that I need each day as well as the fruit or vegetables. With this being said I would like to gain weight so that I am at least my ideal weight for my body frame. I am 5’6 and currently weigh 100 pounds. However, for my small body frame I should weigh between 120-133 pounds according tohttp://www.healthyglow.com/weight-loss/weight-tables.htmlThe target weight that I would like to be would 125 pounds and in order to achieve this I need to increase my calorie intake to 2104.8 to reach and maintain my goal and with this I would gain one pound per week. In order for me to maintain this weight I would have to maintain a calorie intake of 1711.2 per day once I have reach my target weight gain. My first goal is that I plan on eating breakfast daily. By eating a healthy breakfast I will get the most important nutrients that my body needs for the day. Most breakfast is high in vitamins and minerals that our body needs each day. For instance if I have a bowl of oatmeal and a piece of fruit with a glass of apple juice I will get a lot of important vitamins and minerals that I need. By eating a healthy breakfast I will also not feel sluggish and fatigue. The next goal I have is to change my eating habits so that I am eating a healthier diet. I will do this by eating more foods that provide nutrients instead of unhealthy foods. I will first stop drinking so many soda as they are just filled with sugar for instance one can of Dr. Pepper has a very large amount of sugar. So, instead of me drinking that I can drink a fruit drink this way I quench my thirst and I also drink something that has nutrients inside. I also eat a lot of processed food that is not good, so I will replace that with eating healthier foods like eating a peanut butter and jelly sandwich instead of am ham sandwich. Another way for me to meet my nutrition goal would be to take dietary supplements like vitamins and minerals this way I would get all my vitamins and minerals intake that I need daily. I could also drink a protein or a nutritional shake to help me gain weight with the extra calories that it would be providing and to make it more healthier I could add flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber. The last goal that I have is to exercise so that I can build muscles which will help me gain weight. By lifting 5 pound weights and doing reps three sets of ten. I will also do aerobics three times a week just to keep in shape. Since a lot of people always think just because you are skinny that you are healthy which is not always the case. By lifting weights it will not only help me gain weight but also muscles at the same time. In order for me to start my new plan I have to start eating foods that have a higher calorie content and eating larger portions; although I will probably have to eat about six smaller meals a day. I am also going to start eating snacks throughout the day like yogurt with granola or maybe a milkshake made with yogurt. I will make a few changes to things that I currently eating like foods that require water when possible I will substitute with milk. I will also be dedicated and I cannot let things or people stress me, since being stressed makes me lose my appetite. I also have to set specifics time that I will eat breakfast, lunch, and dinner this way I will not skip any major meals. I also record in a journal what I eat each so that I make sure that I continue to eat healthy. The anticipated setbacks that I see myself having are that I start skipping breakfast. If I start skipping breakfast I will most likely not eat anything until 2pm and then once its time for dinner I will not want to eat anything. Another setback that I see myself having is that I miss one day of not eating good I will not be able to exercise and if I do not exercise I will not be able to gain muscle which is something that I want to do. The way I plan on measuring my success will be seeing how my clothes start to fit. I expect on filling out my clothes and showing people that I have a nice shape. I will also measure my success on if I can run up a flight of stairs without feeling winded, because if I run up a flight stairs know I get very tired. I have been reading many articles on weight gain and from what I have read by following these steps I should be able to gain healthy weight by incorporating a healthy diet. I have also read about certain foods that help you gain weight like bananas, avocados, and dried fruit are high in calorie but also good for the body. There are also numerous articles that I give detail how people who want to gain healthy weight should eat more healthier foods and either larger portions or several smaller meals. They also suggest eating more snacks throughout the day, but they must be healthy snacks this way you gain weight and you are able to get the nutrients your body needs to survive. The health problems that I may get if I do not follow my plan is that if I do not eat certain foods healthy foods know like getting enough of calcium when I am older I stand a chance of getting osteoporosis which is bone lost. I also have to start getting the correct amount of vitamins and minerals because like know I am not getting an adequate amount of iron which causes me to have anemia. I also did not implement this but if I do not start drinking the required amounts of water I can cause myself to become dehydrated, because of the number of caffeinated drinks that I consume. As I get older if I do not follow this plan it will leave my unable to fight off different illnesses if I do not get the proper nutrients may body needs. The plan that I have created can be done year round. I live in Florida which is hot the majority of the time and the exercises that I plan on doing aerobics and lifting light weights I can do this at home. I do not really have to change this plan even as I get older if anything I will be able to add more exercise wants I get an actual shape. In conclusion, I have created a plan that will help me to achieve my ideal weight of being 125 pounds. I really want to achieve this so that when I wear clothes my clothes that fit nicely on me. It will also give me more confidence in myself appearance. By achieving this it will make me feel good not only that I have gained weight but that I will actually be a more healthy person and not have to worry about not being healthy.