Creating A Personalized Diet Plan To Complement Your Fitness Goals

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.