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Sally Salim
Joshua Blackburn
PHE 10
September 22 2015
Dietary Plan
As a 14-year-old girl, it says that I need to at least eat around
1500 calories a day. My current weight is 199 pounds (54kg) and
based on the online calculator it is says that Im in my healthy
weight right now. My BMI is currently 21.77 kg/m 3. Based on research
it says that in my current height and weight right now the normal
BMI is between 39.2 kg - 58.3 kg. I dont know if I can agree on this
or not because sometimes teenagers just tend to eat more if they
feel stress or bored, but sometimes they forget to eat too which
makes them cant control
their calories.
Based on my observation from the previous diet diary that I
get, most of the time my calories are below 1000 calories which is
not appropriate. Aside from that the lack of exercising also affects
my body. In this new 3-days dietary plan I will at least include
exercising at least 15 minutes every Monday, Wednesday and Friday
night. I will also make sure that the calories that I get everyday is at
least 1.771. My previous dietary plan I could see that I ate oatmeal,
and salad at least twice or three times a week but I realize that
those food have a little calories. So I decided to put more proteins
and carbs food such as salmon, tuna, beef, banana and smoothies. I
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will be putting that on my 3 days dietary plan, and also I will be
including more vegetables on my meal because I rarely eat
vegetables except for the salad vegetables, which is cabbage.
Before making this dietary plan, almost everyday my calories
are below 1000 calories. Most of it consists of 600 calories or 700
calories. Breakfast is the most important meal of the day, but I tend
to skip it almost everyday. Sometimes I got fresh juice for my
breakfast but I know that I dont get enough energy this leads me to
grab some more unhealthy snack such as French fries, fried rice or
sausage. From this dietary plan I will be eating 3 times a day and
this includes breakfast, lunch, and dinner. Sometimes I also tend to
skip dinner either because I got to much homework to do or Im not
in the mood on eating. So in this 3- days dietary plan I will be
changing my bad habits.
Vegetables are one of the foods that I rarely eat. My parents
will be forcing me to eat them but I still dont like it. Vegetables are
very healthy because it contains a lot of vitamins and also nutrition
for your body. So in this 3- days dietary plan I will be eating as many
vegetables as I possibly could so that I could possibly change my
habit on avoiding eating vegetables.
This assignment helps me to have a healthy diet. It tells me
how many calories should a 14-year-old girl eat everyday. It tells me
that even though youre in diet you still need to consume food so
you still have energy. I will also include exercises into it because
based on the diet diary I dont to enough exercises so Im going to
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make sure to include it into my diet planning. I also dont drink
enough water; I will be drinking more water from now on.
Day 1
Food item
Calories
1
cup
of 112
fresh
Carbs
25
Total fat
1
Breakfast
Sat. fat
Mono fat
0
0
13
11
Poly Fat
0
Trans Fat
0
Protein
2
Fiber
0
12
orang
juice
2
Hard 155
boiled egg
Lunch
50 grams of
56
11
brown rice
1 fried
120
14
90
23
chicken
(drumsticks)
One cup of
ice tea
Dinner
100 grams
110
22
of brown rice
2 slices of
710
55
pork belly
1 bunch of
13
27
broccoli
1 apple
3 slices of
53
256
14
64
2
1
0
0
0
1
0
1
0
0
0
5
3
4
watermelon
Daily Total
1675
215
83
16
44
Goals of
1500
300
85
10
20
25
50
10
chopped
macronutrie
nts
Fruits
Vegetables
Percentage
110%
71%
90%
9%
8%
36%
100%
88%
9%
Day 2
Food item
Calories
1
cup
of 112
fresh
juice
2
Carbs
25
Total fat
1
Breakfast
Sat. fat
Mono fat
0
0
13
11
Poly Fat
0
Trans Fat
0
Protein
2
Fiber
0
12
orang
Hard 155
boiled egg
Lunch
50 grams of
56
11
brown rice
2 fish fillet
422
31
23
11
27
(drumsticks)
One cup of
90
23
ice tea
200 grams
94
0.4
0.1
0.2
2.8
of long
beans
Dinner
100 grams
110
22
of brown rice
1 serving of
230
16
0.5
22
beef
6 oz of water
39
312
41
15
0.1
spinach
Snacks
1 cup of
French fries
3 slices of
256
64
watermelon
Daily Total
1876
215
83
16
44
Goals of
1500
250
90
15
20
25
50
10
macronutrie
nts
Fruits
Vegetables
Percentage
125%
86%
92%
6%
8%
36%
100%
88%
9%
Day 3
Food item
Calories
1
cup
of 112
fresh
juice
2
Carbs
25
Total fat
1
Breakfast
Sat. fat
Mono fat
0
0
13
11
54
Poly Fat
0
Trans Fat
0
Protein
2
Fiber
0
12
orang
Hard 155
boiled egg
2 banana
210
Lunch
50 grams of 56
11
brown rice
200
grams 46
21
25
0.1
of
bean
sprout
3
Chicken 308
wings
Dinner
cup
of 158
27
160
17
11
106
256
28
64
4
1
0
0
0
1
0
1
0
0
0
5
6
4
1567
1500
246
250
56
60
13
15
15
20
11
25
4
0
67
70
31.1
40
oatme
al
Snacks
1 jolly time
popcor
n
flavore
d
cheese
2 apples
3 slices of
water
melon
Daily Total
Goals of
macro
nutrien
ts
Fruits
Vegetables
Percentage
3
1
104%
36%
10%
86%
75%
44%
>100%
10%
77%