Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                

Hae Euns Dietry Plan

Download as docx, pdf, or txt
Download as docx, pdf, or txt
You are on page 1of 4

Hong 1

Hae Eun Hong


Mr. Joshua Blackburn
Physical and Health Education
5 October 2015
Dietary Plan
After visiting the sites called Daily Calculator and Live strong entering my age
and choosing the exercising level, it showed I should consume 1700 calories a day. My age is
15 and I do not really exercise. I exercise only during PHE time in the school, which is two
hours a week. 1700 is the calories that I should eat if I exercise two hours in a week.
Upon finishing the food diary, I realized that the amount of calories I ate for a day
was lower than the amounts of calories that I should consume. My new dietary plan would
help me by increasing the calories I should consume per day by staying healthy and not
gaining weight. I should also increase my exercise by having an hour more because a web
site I went says not having enough exercising is unhealthy. Also I should change my food
style; actually I love to eat junk foods such as Mc. Donald, but from now I will reduce eating
junk foods and changes to healthier food like vegetables and beefs which gives me protein.
I noticed that before having the dietary plan, I ate lots of snacks full of sweets which
are very unhealthy if I consume too much. But now, I changed sweets to fruits, which
provides me vitamins. It gives me healthier eating style and do balance diet.
After looking at my food diary, I realized I was lacking in vegetable and fruits. As I
said before, I will replace fruits instead of having sweets. For vegetables, I will consume at
least a full cup of vegetable per day. Last for not least I usually become dehydrate. Starting
from now, I will always bring a water bottle with me so I will not be dehydrate and stay
healthy.
The changes I made are to have balance diet, by consuming all 5 things called,

Hong 1
carbohydrate, protein, vitamin, fats and sugar. As the name is called Balance Diet, to make
our body balance, out body needs to consume all five things. So the body will be healthier
and I will not gain weight by doing balance diet.
I think this assignment has helped me, my body to stay stronger, healthier and know
my pattern of eating was wrong. It helped me to realize what is good and bad for my own
body and lead me to fix my food patterns. I am going to increase my exercise, reduce the
sweets and try to balance diet. Drinking lots of water and reduce cokes, sprites and other
unhealthy food, replacing with other healthy foods and water. I wish my balance diet will
success and what I have written down will still happen whether the time past.
Day 1
Food Item/ Serving Size

Calories

CHO

Total

Sat. Fat

Fat
Breakfast
1.c of rice
1 c. of chicken vegetable
soup
1 glass of Water
Lunch
2 c. of rice
1 c. of meat
1 c. of kim chi
1 glass of water
Snack
1 c. of grape
Dinner
2 c. of rice
1 c. of kim chi
Chicken breast
1 cup of apple without skin
1 cup of water
Daily Totals
Percentages of Goals for

Mono

Poly

Trans

Fat

Fat

Fat

Protein

Fiber

206
75

45
8.6

0.4
26

0.1
0.8

0.1
1.3

0.1
0.6

0
0

4.2
3.6

0.6
0

412
339
15
0

90
0
2
0

0.8
22.85
0
0

0.2
8.85
0
0

0.2
10.53
0
0

0.2
0.63
0
0

0
0
0
0

8.4
31.18
2.6
1

1.2
0
2.4
1

19

0.5

412
15
97
80
0
1573

90
2
0.3
0
0
242.9g

0.8
0
22
0.2
0
73.05g

0.2
0
0.7
0
0
10.85g

0.2
0
0.9
0
0
13.23g

0.2
0
0.6
0.1
0
2.43g

0
0
0
0
0
0g

8.4
2.6
17.4
0.3
0
79.68g

Calories

CHO

Total

Sat. Fat

Mono

Poly

Trans

Protein

Fat

Fat

Fat

1.2
2.4
0
0
0
9.3g

Calories/Macronutrients

Day 2
Food Item/ Serving Size

Fat

Fiber

Hong 1
Breakfast
1.c of rice
1/2 Salmon
1 Glass of water
Lunch
1.c of rice
1 c beef and vegetable stew
1 cup of apple without skin
Snack
1 c. of sliced Mangos
Dinner
2 c. Spaghetti Bolognese
2 glass of water
1 c. of papaya
Goal for calories/
Macronutrients
Daily Totals
Percentages of Goals for
Calories/Macronutrients
Fruit Servings:

206
90
0

45
0
0

0.4
49
0

0.1
0.9
0

0.1
1.5
0

0.1
2.1
0

0
0
0

4.2
31.7
0

0.6
0
0

206
230
80

45
31
0

0.4
54
0.2

0.1
1.5
0

0.1
0
0

0.1
01
0.1

0
0
0

4.2
14
0.3

0.6
4
0

99

25

0.6

0.2

0.2

0.1

1.4

2.6

356
0
62

12.6
0
16

8.2
0
0.4

3
0
0.1

0
0
0.1

0
0
0.1

0
0
0
0g

40.6
0
0.7

3.2
0
2.5

1329

174.6

113.2

5.8

2.7

97.1

13.5

Vegetable

Mono

Poly

Trans

Protein

Fiber

Fat

Fat

Fat

Servings:

Day 3
Food Item/ Serving Size

Calories

Carbs

Total

Sat. Fat

Fat
Breakfast
1 slice of grain bread
1 tbsp spoon of butter
1 c. of water
Lunch
1 bowl of noodle, egg
1 c of water
Snack
1 c. of orange
2 c. of water
Dinner
1 Salmon
1 c. of chicken vegetable

66
102
0

12
0
0

1
12
0

0.25
7
0

0.25
3
0

0.5
0.4
0

0
0.5
0

3
0.1
0

2
0
0

221
0

40.3
0

30
0

0,.7
0

0.9
0

0.9
0

0
0

7.3
0

1.9
0

111
0

26
0

0.5
0

0.1
0

0.1
0

0.1
0

0
0

1.7
0

0.5
0

208
75

0
8.6

13
26

3
0.8

3.8
1.3

3.9
0.6

0
0

20
3.6

0
0

soup
2 c. of water
Daily Totals
Percentages of Goals for

0
783
(783/1700)

0
86.9

0
82.5

0
11.85

0
9.35

0
6.4

0
0

0
35.7

0
4.4

Calories/Macronutrients
Fruit Servings:

* 100
5

Vegeta

ble
Serving

Hong 1
s:

You might also like