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The fitness plan you created for yourself in the previous assignment is only one aspect of overall health and wellness. For exercise to be effective, it needs to be accompanied by a good diet plan. This assignment is designed to help you understand your current eating habits, and to use that knowledge to create a diet plan that complements your fitness plan, based on the principles discussed and activities performed in class

1. Over the course of one week (seven full days), keep a detailed journal of your food intake. Be as specific as you can, recording food group portion sizes andmacronutrient quantities.

a) Food groups, as defined by Canada’s Food Guide, are:

 i. Vegetables and fruit

ii. Grain products

iii. Milk and alternatives

iv. Meat and alternatives

b) Macronutrients, determined by human biochemistry, are:

i. Protein

ii. Carbohydrates (including sugar, dietary fibre)

iii.Fat (including saturated fat, cholesterol)

2. Record everything you consume, even small snacks.

3. Do not change your eating habits while you are keeping your food journal.

4. Tell the truth! You are not being graded on the quality of your food intake, but on the accuracy and detail of the information you record.

1. Consider your fitness goals and whether you want to gain, lose or maintain weight.

2. Decide whether your current diet – as shown through your food journal – is consistent with your fitness goals.

3. Select what – and how many – food group portions you will eat for each daily meal or snack (e.g., “Breakfast: 1 portion protein + 1 portion vegetable/fruit”).

a. Ensure that your plan meets the minimum recommended portions from Canada’s Food Guide.

4. Create a sample menu for three days’ worth of meals and snacks based on your daily portion breakdown from Step 3.

a. Include approximate macronutrient quantities for each day’s menu.

Part I: Food Journal

Food/Beverage items

Amount/Serving size

Banana and strawberry smoothie

Oatmeal with quick cooking oats and one tablespoon of raisins

Scramble eggsin microwave and roll them with wheat tortilla and black peppers

I small glass

1 bowl

2 eggs

Food/Beverage items

Amount/Serving size

Tomato and black bean with lentils, squash, carrot, cauliflower or broccoli soup

Mixed salad greens and toss with fresh or grilled chopped vegetables, goat cheese, and balsamic vinegar dressing.

Stir fry with rice

1 cup

2 cup/ 1 tablespoon

1 bowl

Food/Beverage items

Amount/Serving size

Burger With Mushrooms and Radicchio

Brown Rice Bowl 

Green salads

1 slice

1 bowl

1 bowl

Time of day

Food/Beverage items

Amount/Serving size

10.30 am/pm

 04.00 am/pm

10.00 am/pm

Fresh apple

Green tea

Brown bread

1 small

1 cup (8 Oz)

2 slices

Was this a typical day’s intake?  ? yes ? no                                                  

Comments:

Food/Beverage items

Amount/Serving size

Baked beans on the toast with green peppers

Mix canned peaches with low fat yogurt

Juice made with Tomato and coriander leaves

Cantaloupe slices with dumpling

2 slice

1 cup

1 small glass

1 slice

Food/Beverage items

Amount/Serving size

Diet coke

Presto cheese pasta

French fries

16 Oz

1 plate

1 bag

Food/Beverage items

Amount/Serving size

Baked potato with salsa

Sweet Potato and Spinach Quesadillas

Glass of milk

 2 pieces

1 bowl

 I small glass

Time of day

Food/Beverage items

Amount/Serving size

10.00 am/pm

             3.00am/pm

            9.00 am/pm

Orange

black coffee

chocolate ice-cream

One piece

1 cup (3 Oz)

Half cup

Was this a typical day’s intake?  ? yes ? no                                                           

Comments:

Food/Beverage items

Amount/Serving size

Breakfast biscuit with egg, cheese

Fried eggs and bacon

Salty sandwiches with double cheese slices

Ramen cheesy noodle

4 pieces

2 eggs

1 slice

1 plate

Food/Beverage items

Amount/Serving size

 A glass of fortified soy beverage

 a container of yogurt

 Steamed fish with broccoli and green beans

1 cup

6 Oz

1 slice

Food/Beverage items

Amount/Serving size

Grapefruit and Avocado Salad 

Hotdog with baked beans

Veggies salad

1 bowl

 1 medium

 1 bowl

Time of day

Food/Beverage items

Amount/Serving size

am/pm

04.00am/pm

10.00 am/pm

-

banana shake

chocolate pastry

1 glass

1 slice

Was this a typical day’s intake?  ? yes ? no

Comments:

Food/Beverage items

Amount/Serving size

 Chocolate strawberry smoothie

 Cheesy pasta

 Omelette

1 glass

1 plate

 2 piece

Food/Beverage items

Amount/Serving size

Broccoli soup with sour cream

Mixed fruit and veggies salad

pizza

1 cup / 1 tablespoon

2 bowls

1 large

Food/Beverage items

Amount/Serving size

 Chicken soup with cream

Shrimp Ceviche

 Soya milk

1 bowl/1 tablespoon

1 bowl

1 large glass

Time of day

Food/Beverage items

Amount/Serving size

09.00 am/pm

05.00 am/pm

08.45 am/pm

Green grapes

Lemon juice

Pastries

1 bowl

1 glass

1 chocolate/1 vanilla

Was this a typical day’s intake?  ? yes ? no                                                  

Comments:

Food/Beverage items

Amount/Serving size

Apple shake

Cheese toasts

Veggie sandwich

1 glass

2 slices

2 pieces

Food/Beverage items

Amount/Serving size

Stir fry with rice

Diet coke

Red velvet muffins

1 plate

16 Oz

3 pieces

Food/Beverage items

Amount/Serving size

Chicken with Cheesy Broccoli Soup

Zesty Tofu and Quinoa

Lemon and honey juice

I cup/ 2 cheese pieces

1 plate

1 cup

Time of day

Food/Beverage items

Amount/Serving size

10.00 am/pm

02.00am/pm

09.00 am/pm

Water melon juice

Bananas

Cheesy puff

1 small glass

2 pieces

2 slices

Was this a typical day’s intake?  ? yes ? no

Comments:

Food/Beverage items

Amount/Serving size

strawberry shake

noodles

 crispy corns

1 glass

1 plate

 1 plate

Food/Beverage items

Amount/Serving size

Cheesy Marconi

butter milk

burgers

1 plate

2 glasses

2 burgers

Food/Beverage items

Amount/Serving size

Pork with Roasted Vegetables

Seared Scallops with Lemon Juice and Sage

Glass of milk

1 plate

1 plate

1 glass

Time of day

Food/Beverage items

Amount/Serving size

am/pm

am/pm

am/pm

-

-

-

Was this a typical day’s intake?  ? yes ? no

Comments:

Food/Beverage items

Amount/Serving size

Cold coffee with ice-cream

Masala oats

 Toasts with beans  

1 cup

1 plate

 2 toasts

Food/Beverage items

Amount/Serving size

Honey chilly potato

Fried rice

Blue lagoon

1 plate

1 bowl

2 glasses

Food/Beverage items

Amount/Serving size

Cheesy Veggie Pasta

 Hot and sour soup with sour cream

Shrimp and Broccoli Pasta Salad with cheese slice

1 bowl

1 cup/ 1 tablespoon

1 bowl/ 2 slices

Time of day

Food/Beverage items

Amount/Serving size

11.00   am/pm

am/pm

   11.00 am/pm

green apples

-

Butter scotch ice cream

2 apples

1 cup

Was this a typical day’s intake?  ? yes ? no                                                  

Comments:

My fitness goal is to lose fat and build muscles. I want to improve my athletic skills and joint flexibility. According to food journal, my current diet is not so consistent because I do three or four cheat meals per week to stay sane.

Foods are grouped together because they provide similar amounts of key nutrients (Miraj, & Kiani, 2016).The five food groups are following:

  • vegetable and legumes or beans
  • fruits
  • lean meats, poultry, fish, egg, nuts and seeds, tofu  legumes/beans
  • grain food or wholegrain and high cereal fibre assortments
  • milk, yoghurt, cheese and alternatives, mostly reduced fat (Dabawala, et. al, 2017)

1 1/2 - 2 bowls of fruits and 2 1/2 - 3 1/2 bowls of vegetables. 5-8 ounces of grains, 1/2 from whole grain. Three bowls of non-fat or low-fat dairy food. 5-6 1/2 ounces of protein such as meats, bean, and seafood per day. I will include these in my diet (Kundi, et. al, 2016).

Every plan involves three meals and three snacks to make feeling satisfied for long time (Madhuri, et. al, 2014). Sample menu is as follows-

  • fruits like grapes
  • 2 pieces whole grain toast One cup low-fat milk
  • 1 cup black coffee or tea

(Macronutrients: about 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)

  • 1 banana
  • 1 cup plain yogurt including honey
  • 1 Glass of water

(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates)

  • Baked chicken breast
  • Salad dressing
  • Glass of water 

(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

  • 1 cup carrots
  • Half piece of pita bread
  • 1 glass of water (Parisotto, et. al, 2015)

(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

  • 1 bowl broccoli
  • 1 bowl  brown rice
  • Small garden salad with one cup spinach leaves, tomato, and onion
  • Lemon water

(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

  • 1 cup blueberries
  • 2 tablespoons whipped cream
  • Glass of water

(About 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)

  • 1 whole wheat muffins with two tablespoons peanut butter
  • 1 fruit
  • 1 butter milk
  • 1 cup black tea

(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)

  • 1 turkey sandwich
  • 1 cup low-sodium vegetable soup
  • Some water

(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)

  • One bowl potatoes
  • 1 bowl spinach
  • 1 bowl beans
  • 1 lemon water

(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)

  • 2 pieces brown bread
  • 1 cup non-fat milk
  • 1 Glass of water

(Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)

  • 1 medium bran muffin
  • 1 orange
  • 1 cup butter milk
  • 1 cup black coffee

(Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)

  • 1 fresh pear
  • 1 cup flavored soy milk
  • Hot tea

(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)

  • Low sodium chicken noodle soup
  • 1 green apple
  • Water

(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)

  • 1 bowl baked beans
  • 1 bowl  cooked carrots
  • 1 cup cooked kale

(784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)

  • 1 cup of frozen yogurt
  • 1 cup fresh raspberries (Gopinath,  Rahman &Awad, 2015).

(Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)

References

Dabawala, S., Suprabha, B. S., Shenoy, R., Rao, A., & Shah, N. (2017). Parenting style and oral health practices in early childhood caries: a case–control study. International journal of paediatric dentistry, 27(2), 135-144.

Gopinath, V. K., Rahman, B., & Awad, M. A. (2015). Assessment of gingival health among school children in Sharjah, United Arab Emirates. European journal of dentistry, 9(1), 36.

Kundi, F. M., Habib, A., Habib, A., & Asghar, M. Z. (2016). Android-Based Health Care Management System. International Journal of Computer Science and Information Security, 14(7), 77.

Madhuri, S., Hegde, S. S., Ravi, S., Deepti, A., & Simpy, M. (2014). Comparison of chewing ability, oral health related quality of life and nutritional status before and after insertion of complete denture amongst edentulous patients in a Dental College of Pune. Ethiopian journal of health sciences, 24(3), 253-260

Miraj, S., & Kiani, S. (2016). Menstrual diseases as stated in canon fil-Tibb. Der Pharmacia Lettre, 8(6), 261-268.

Parisotto, T. M., Stipp, R., Rodrigues, L. K. A., Mattos-Graner, R. O., Costa, L. S., & Nobre-Dos-Santos, M. (2015). Can insoluble polysaccharide concentration in dental plaque, sugar exposure and cariogenic microorganisms predict early childhood caries? A follow-up study. Archives of oral biology, 60(8), 1091-1097.

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My Assignment Help. (2021). Creating A Personalized Diet Plan To Complement Your Fitness Goals. Retrieved from https://myassignmenthelp.com/free-samples/scie2230-science-of-health-and-wellness/food.html.

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My Assignment Help (2021) Creating A Personalized Diet Plan To Complement Your Fitness Goals [Online]. Available from: https://myassignmenthelp.com/free-samples/scie2230-science-of-health-and-wellness/food.html
[Accessed 15 July 2024].

My Assignment Help. 'Creating A Personalized Diet Plan To Complement Your Fitness Goals' (My Assignment Help, 2021) <https://myassignmenthelp.com/free-samples/scie2230-science-of-health-and-wellness/food.html> accessed 15 July 2024.

My Assignment Help. Creating A Personalized Diet Plan To Complement Your Fitness Goals [Internet]. My Assignment Help. 2021 [cited 15 July 2024]. Available from: https://myassignmenthelp.com/free-samples/scie2230-science-of-health-and-wellness/food.html.

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