Personalized_Nutrion_and_Exercise_Plan

Personalized Nutrition and Exercise Plan Pamela Williams SCI241 September 18, 2011 Marinda Taylor Personalized Nutrition and Exercise Plan I started this class in July and at the beginning of this class we did an assignment to assess our nutritional needs. My daily eating habits are very bad and over the past 15 years I have gained around 80 pounds because of the way I eat. It has been a challenge over the years to come up with a diet and exercise plan that I can implement with my work schedule. I sleep during the day and I work and eat between the hours of 7:00 p.m. and 7:00 a.m. rotating days throughout the week. I do have several medical conditions that would benefit from a healthier diet. I have been diagnosed with high cholesterol, acid reflux, and high blood pressure. A logical diet would be one that is low sodium, low in saturated fats, and watching when and how I eat my meals. I also need to implement an exercise plan that I can work into my schedule and that is sustainable with the fluctuating of my work schedule this year. My work schedule has changed four times this year which means my eating schedule has changed that many times also. This is the Healthy Eating Plan that I made at the beginning of this course that I now realize is a little too ambitious for me to do, in order words the preparation time on this meal plan is too much. Monday July 25, 2011 Breakfast Cereal 1 cup Milk ½ cup Banana ½ Orange juice 1 cup Snack Apple whole Lunch Baked chicken 1 skinless breast fillet Green beans 1 cup Wheat rolls 1 Mac and cheese ½ cup Tea 1 cup Snack yogurt and fruit 1 Dinner Baked chicken 1 skinless breast fillet Turnip greens 1 cup Carrots 1 cup Tea 1 cup Tuesday July 26, 2011 Breakfast Waffle 1 medium Egg 1 large Bacon 1 strip Orange juice 1 cup Snack Banana 1 Lunch Baked Pork Chop 1 Salad small Italian dressing ½ cup Water 1 cup Dinner Grilled chicken 1 fillet Broccoli/cheese 1 cup Rice ½ cup Water 1 cup Snack yogurt 1 cup Wednesday July 27, 2011 Breakfast Pancake 1 small Bacon 1 strip Orange juice 1 cup Snack peach 1 medium Lunch Grilled chicken salad 1 Large Ranch dressing ½ cup Tea 1 cup Dinner Baked Fish 1 fillet Salad small Italian dressing ½ cup Tea Thursday July 28, 2011 Breakfast cereal 1 cup Milk ½ cup Banana 1 Water 1 cup Snack popcorn 1 cup Lunch Grilled Chicken salad large Roll 1 Tea 1 cup Snack Jell-O pudding 1 cup Dinner grilled burger/ no bread 1 patty Salad small Ranch dressing ½ cup Tea 1 cup Friday July 29, 2011 Breakfast Cereal 1 cup Milk ½ cup Banana ½ Orange juice 1 cup Snack Apple whole Lunch Grilled chicken salad 1 Large Ranch dressing ½ cup Tea 1 cup Snack popcorn 1 cup Dinner Baked Fish 1 fillet Salad small Italian dressing ½ cup Roll 1 Tea 1 cup Saturday July 30, 2011 Breakfast cereal 1 cup Milk ½ cup Banana 1 Water 1 cup Snack pineapple 1 cup sliced Lunch Baked Fish 1 fillet Salad small Italian dressing ½ cup Tea 1 cup Snack popcorn and peanuts 1 cup Dinner Ribs 4 Slaw ½ cup Potato salad ½ cup Sunday July 31, 2011 Breakfast cereal 1 cup Milk ½ cup Banana 1 Water 1 cup Lunch Baked Fish 1 fillet Salad small Italian dressing ½ cup Roll 1 Tea 1 cup Dinner Grilled chicken 1 fillet Broccoli/cheese 1 cup Rice ½ cup Water 1 cup Monday August 01, 2011 Breakfast Cereal 1 cup Milk ½ cup Banana ½ Orange juice 1 cup Snack Apple whole Lunch Baked chicken 1 skinless breast fillet Green beans 1 cup Wheat rolls 1 Mac and cheese ½ cup Tea 1 cup Snack yogurt and fruit 1 Dinner Baked chicken 1 skinless breast fillet Turnip greens 1 cup Grilled squash 1 cup Tea 1 cup Tuesday August 02, 2011 Breakfast Waffle 1 medium Egg 1 large Bacon 1 strip Orange juice 1 cup Snack Banana 1 Lunch Baked Pork Chop 1 Salad small Italian dressing ½ cup Water 1 cup Dinner Grilled chicken 1 fillet Broccoli/cheese 1 cup Rice ½ cup Water 1 cup Snack yogurt 1 cup Wednesday August 03, 2011 Breakfast Pancake 1 small Bacon 1 strip Orange juice 1 cup Snack peach 1 medium Lunch Grilled chicken salad 1 Large Ranch dressing ½ cup Tea 1 cup Dinner Baked Fish 1 fillet Salad small Italian dressing ½ cup Tea Thursday August 04, 2011 Breakfast cereal 1 cup Milk ½ cup Banana 1 Water 1 cup Snack popcorn 1 cup Lunch Grilled Chicken salad large Roll 1 Tea 1 cup Snack Jell-O pudding 1 cup Dinner grilled burger/ no bread 1 patty Salad small Ranch dressing ½ cup Tea 1 cup Friday August 05, 2011 Breakfast Cereal 1 cup Milk ½ cup Banana ½ Orange juice 1 cup Snack Apple whole Lunch Grilled chicken salad 1 Large Ranch dressing ½ cup Tea 1 cup Snack popcorn 1 cup Dinner Baked Fish 1 fillet Salad small Italian dressing ½ cup Roll 1 Tea 1 cup Saturday August 06, 2011 Breakfast cereal 1 cup Milk ½ cup Banana 1 Water 1 cup Snack pineapple 1 cup sliced Lunch Baked Fish 1 fillet Broccoli/cheese 1 cup Rice ½ cup Water 1 cup Snack pineapple and strawberries 1 cup sliced Dinner Grilled chicken salad 1 Large Ranch dressing ½ cup Tea 1 cup (Williams,Pamela) It is recommended that I be physically active for at least 150 minutes a week. If I walk briskly for 22 minutes a day that will give me my recommended physical activity for the day. It is also recommended that I limit my sodium intake to less than 2300 mg a day. My allowance for oils is five teaspoons a day. My calories from solid fats and sugar should be limited to 160 calories a day. I then had to revise my healthy meal plan to what I felt would be a more sustainable meal plan. 5:30 p. m. A serving of meat (grill, baked) A serving of vegetable Macaroni and cheese 12:00 a.m. A whole peach Bottle water 2:30 a.m. Popcorn (no butter or salt) Coke 5:30 a.m. Jucie Eggs 1 sausage link 8:30 a. m. Bottle water (Williams,Pamela) This meal plan was still more complicated than I had anticipated, when you work at night and trying to sleep and do school doing the day, it does not take much for things to get complicated and unmanageable. I decided to come up with a very simple meal plan that does not require a lot of preparation and cooking time. | Sun | Mon | Tues | Wed | Thrus | Fri | Sat | | 800 | Poached eggs,1 cup of cereal and ½ cup of milk, 1 cup of black coffee | Poached eggs,1 cup of cereal and ½ cup of milk, 1 cup of black coffee | Poached eggs,1 cup of cereal and ½ cup of milk, 1 cup of black coffee | Poached eggs,1 cup of cereal and ½ cup of milk, 1 cup of black coffee | Poached eggs,1 cup of cereal and ½ cup of milk, 1 cup of black coffee | Poached eggs,1 cup of cereal and ½ cup of milk, 1 cup of black coffee | Poached eggs,1 cup of cereal and ½ cup of milk, 1 cup of black coffee | | 1230 | Cup of Raman noodles, bottle water | Cup of Raman noodles, bottle water | Cup of Raman noodles, bottle water | Cup of Raman noodles, bottle water | Cup of Raman noodles, bottle water | Cup of Raman noodles, bottle water | Cup of Raman noodles, bottle water | | 630 | Peach and yogurt | Peach and yogurt | Peach and yogurt | Peach and yogurt | Peach and yogurt | Peach and yogurt | Peach and yogurt | | 1130 | ¼ cheeseburger, fries,Sweet tea | ¼ cheeseburger, fries,Sweet tea | ¼ cheeseburger, fries,Sweet tea | ¼ cheeseburger, fries,Sweet tea | Three breaded chicken strips, sweet tea | | | | 230 | Black coffee | Black coffee | Black coffee | Black coffee | Black coffee | Black coffee | Black coffee | | 530 | yogurt | yogurt | yogurt | yogurt | yogurt | yogurt | yogurt | | 700 | Granola bar | Granola bar | Granola bar | Granola bar | Granola bar | Granola bar | Granola bar | | | Walk for20 minutes | Walk for20 minutes | Walk for20 minutes | Walk for20 minutes | Walk for20 minutes | Walk for20 minutes | Walk for20 minutes | | This diet has helped me get some of the things I need daily, but it has offered enough of the things I need to improve my daily requirements some. I still need to improve on my eating habits but they have gotten better. I am eating more a day and have fruit, vegetables, milk and grains in my diet on a daily basis. I also have been walking the track for 20 minutes every day after work. I have lost four pounds since I implemented this plan. The following is the results from the assignments that I have done since starting the class. Healthy Eating History GRAIN Intake History for pamelaw28 View History for: 1 day | 1 week | 1 month | 3 months | 6 months | 1 year Average oz equivalent: 4.2 Date | oz equivalent | | | 9/3/2011 | 2.4 oz equivalent | 9/4/2011 | 0.3 oz equivalent | 9/5/2011 | 0.1 oz equivalent | 9/15/2011 | 8.7 oz equivalent | 9/16/2011 | 7.2 oz equivalent | 9/17/2011 | 6.3 oz equivalent | (USDA, 2011) Healthy Eating History VEGETABLE Intake History for pamelaw28 View History for: 1 day | 1 week | 1 month | 3 months | 6 months | 1 year Average cup equivalent: 1.2 Date | cup equivalent | | | 9/3/2011 | 0.7 cup equivalent | 9/4/2011 | 1.7 cup equivalent | 9/5/2011 | 1 cup equivalent | 9/15/2011 | 1.3 cup equivalent | 9/16/2011 | 1.2 cup equivalent | 9/17/2011 | 1.2 cup equivalent | (USDA, 2011) Healthy Eating History FRUIT Intake History for pamelaw28 View History for: 1 day | 1 week | 1 month | 3 months | 6 months | 1 year Average cup equivalent: 0.5 Date | cup equivalent | | | 9/3/2011 | 0 cup equivalent | 9/4/2011 | 0 cup equivalent | 9/5/2011 | 0 cup equivalent | 9/15/2011 | 1 cup equivalent | 9/16/2011 | 1 cup equivalent | 9/17/2011 | 1 cup equivalent | (USDA, 2011) Healthy Eating History MILK Intake History for pamelaw28 View History for: 1 day | 1 week | 1 month | 3 months | 6 months | 1 year Average cup equivalent: 1.2 Date | cup equivalent | | | 9/3/2011 | 0.2 cup equivalent | 9/4/2011 | 0.4 cup equivalent | 9/5/2011 | 0 cup equivalent | 9/15/2011 | 2.5 cup equivalent | 9/16/2011 | 2.5 cup equivalent | 9/17/2011 | 1.5 cup equivalent | (USDA, 2011) Healthy Eating History MEAT AND BEANS Intake History for pamelaw28 View History for: 1 day | 1 week | 1 month | 3 months | 6 months | 1 year Average oz equivalent: 2.4 Date | oz equivalent | | | 9/3/2011 | 1 oz equivalent | 9/4/2011 | 4 oz equivalent | 9/5/2011 | 2 oz equivalent | 9/15/2011 | 3.1 oz equivalent | 9/16/2011 | 2.2 oz equivalent | 9/17/2011 | 2.2 oz equivalent | (USDA, 2011) Healthy Eating History FOOD ENERGY Intake History for pamelaw28 View History for: 1 day | 1 week | 1 month | 3 months | 6 months | 1 year Average kcals: 1252.3 Average percent Estimated Energy Requirement: 54.8% Date | kcals | Percent Estimated Energy Requirement | | | | 9/3/2011 | 528 | 23% | 9/4/2011 | 917 | 40% | 9/5/2011 | 410 | 18% | 9/15/2011 | 2007 | 88% | 9/16/2011 | 1989 | 87% | 9/17/2011 | 1663 | 73% | (USDA, 2011) Physical Activity History TOTAL ACTIVITY SCORE  History for pamelaw28 View History for: 1 day | 1 week | 1 month | 3 months | 6 months | 1 year Average PA Score: 0 Date | PA Score | | | 9/3/2011 | 0 | 9/15/2011 | 0 | 9/16/2011 | 0 | 9/17/2011 | 0 | (USDA, 2011) Physical Activity History TOTAL CALORIES EXPENDED  History for pamelaw28 View History for: 1 day | 1 week | 1 month | 3 months | 6 months | 1 year Average Calories Expended: 52 Date | Calories | 9/3/2011 | 0 | 9/15/2011 | 70 | 9/16/2011 | 70 | 9/17/2011 | 70 | (USDA, 2011) I do still have a long ways to go before I am eating as healthy as I need to be eating, but I do realize I had to start with small steps and work up to the big steps. I will gradually add a few meats like baked chicken and fish in the weeks to come, may be twice a week. But I must face the facts that my schedule does not allow me to eat the meals that must eat to have a well balanced meal. I will also add five minutes on to my walking a week until I reach forty minutes a day and I do believe I can sustain that time and the meal plan that I have implemented in the last two weeks. I do believe if I stick to this plan I will be more successful in sustaining my healthy eating plan. . Reference USDA. (2011). Choose My Plate. Retrieved from http://www.choosemyplate.gov Pamela Williams. (2011).Healthy Eating Plan Comparison.