Lee 1

Seung Hee Lee

Joshua Blackburn
PHE
October 5, 2015
Dietary Plan Assignment
From Daily calculator web site I entered my age, weight, height, gender, and
how active am I to calculate calories that I must eat per day. From the calculation I
should consume around 1950 calories per day. I am exercising 3 days for 1 and 30
minutes to 2 hours, such as PHE from school, soccer, and Taekwondo.
After finishing my diet dairy plan, I realized that I was taking few calories and
many calories in a different day, so my calories are not that stable. From what I eat I
thought that I had enough exercises to burn the calories that I ate on the day but when
it is the day that I dont have any activities like soccer and Taekwondo I dont do
exercises at home. From that I decided to exercise lightly such as stretching, practice
taekwondo, or do some. When I saw my foods that I eat, I ate many breads and rice.
Rather than those foods, I eat more vegetables and fruits so it would make me
healthier and lose weight faster.
Before I was doing diet plan I drank half bottle to one bottle of water in a day.
I should drink more water, because the healthiest way is to drink at least 3 bottle of
water in a day (total 2L). Even though I dont like to drink water, to make my body
weight lose and healthy I am trying to drink at least 2 and half bottles in a day. I also
ate only 2 times a day, which was lunch and dinner, but now I eat 3 times a day for
breakfast. I didnt eat rice in the morning, but I ate fruits. Afterschool when I get back
home and do some homework, I usually eat a lot of snacks when Im hungry but now

Lee 2
I ate fruits rather than snacks. From these routines that I changed I felt much healthier
on morning, because I ate some fruits than empty stomach.
From this diet plan there are a lot of good things to our body. It makes my
daily food routine healthy that makes my body healthier and I could adjust how many
calories I should eat per day so I can lose weight. It is also a healthy diet plan, because
I can eat what I want with calories I should consume and do some exercises. I think it
is bad to not eat or starve and do some exercises to lose weight. Healthy diet plan also
gives healthy mental for the day. Eating breakfast makes our brain works fresher and
gives better concentration. By the diet plan our body got healthy and make our body
lose weight fast and safe with no stresses.
From this diet plan I changed a lot of my food that I consume and I eat less
than before. Calories that I should consume for a day is 1950 calories, and I should
active more to loss weight. It is healthy to make diet plan and follow, because it is
healthy diet with no stresses and healthy for our body.
Day 1
Dietary Plan Day One
Food
Item/Serving Size

Calor Car
ies
bs

Tot SatF Mono

al
at
Fat
Fat

Poly
Fat

Tra
ns
Fat

Prot Fibe
ein
r

0.01g

0.07g

0.3g

2.4g

Breakfast
Apple

52

14g

0.2g 0.04
g

Hamburger

660

53g

46g

15g

1.5g

35g

Coke

90

25g

French Fries

207

29g

9g

1.5g

2g

2g

Lunch

Dinner

Lee 3
Tomatoes

32

7g

0.4g 0.1g

0.1g

0.2g

1.6g

2g

Daily Totals

1041

128

55.6 16.6
4

0.11

0.27

1.5

38.9

10.4

Goals for
Calories/Macron
utrients

1300

130

55

20

40

15

Percentages of
Goals for
Calories/Macron
utrients

124.9
%

98.5
%

101
%

83.2
%

11%

27%

75
%

97.3
%

69.3
%

Vegetable
Servings

Fruit
Servings

Day 2
Dietary Plan Day Two
Food
Item/Serving
Size

Calor
ies

Car
bs

Tota
l Fat

Sat
Fat

Mono Poly Tra

Fat
Fat ns
Fat

Prot Fib
ein
er

Mango

60

15g

0.4g 0.1g

0.1g

0.1g

0.8g

1.6
g

Milk

103

12g

2.4g 1.5g

0.7g

0.1g

8g

Rice

242

0.4g 0.4g

0.1g

0.1g

1.8
g

5g

3.5
g

Duck Meat

337

28g

10g 13g

3.6g

19g

80

50g

0.14 0.21g
g

0.11
g

1.6
g

Rice

242

0.4g 0.4g

0.1g

0.1g

1.8
g

5g

3.5
g

Fish

58

3.5g 0.7g

5g

Breakfast

Lunch

Snack
Mango Juice

Dinner

32g 6.3g

Lee 4
Daily Totals

1122
2

Goals for
Calories/Macro
nutrients

1200 80

Percentages of
Goals for
Calories/Macro
nutrients

93.5
%

Vegetable
Servings

77g

95.2
5%

35.1 13.2 19.21

g
4g
g
40

20

20

87.7 66% 96.11

5%
%

Fruit
Servings

4.01
g

35.
6g

44.1

10.
2

40

40

10

100.
3%

89
%

110
%

102
%

Dietary Plan Day Two

Food
Item/Serving
Size

Calor
ies

CH
O

Tot
al
Fat

Sat Mono Poly Tran Prot Fib

Fat
Fat
Fat
s
ein er
Fat

Apple

52

14g

0.2
g

0.04
g

0.01g

0.07g

Bread

24

4.4g 0.3
g

0.1
g

0.3g

Milk

103

12g

2.4
g

1.5
g

0.7g

0.1g

8g

Rice

242

0.4
g

0.4
g

0.1g

0.1g

1.8g

5g

3.5
g

Potato

110

30g

3g

3g

3g

2g

Fish

58

3.5 0.7
g g

5g

32g

6.3g

80

50g

0.11
g

1.6
g

242

0.4

0.1g

1.8g

5g

3.5

Breakfast
0

0.3g

2.4
g

0.3g 0.8g 0.2

g

Lunch

Snack
Mango Juice

0.14 0.21g
g

Dinner
Rice

0.4

0.1g

Lee 5

Egg

197

15g

1.5
g

4g

3g

1g

0.09

2g

1g

6g

13.5

0.05

26.9

Chicken

142

Daily Totals

1250 125.
4g

11.
7g

8.3
g

11.21

4.83

41.9

41.9

13.
2

Goals for
Calories/Macro
nutrients

1300 125

10

10

10

10

40

45

20

Percentages of
Goals for
Calories/Macro
nutrients

96.2
%

100. 117
3%
%

83
%

112.1
%

48.3
%

104.
8%

93.1
%

66
%

Fruit
Servings

Vegetable
Servings