Eliora 1

Nadia Eliora

PHE 10

Joshua Blackburn

5 October 2015

Nutrition Plan

After entering my weight, height, and age in a calorie counting website, I’ve

discovered that to maintain my weight I need to consume 1973 calories a day, with exercise

at least 1-3 times a week. I’ve discovered that my BMI falls into the normal weight range. I

believe that the calorie consumption rate for me is correct, because it is under 2000 calories

and over 1200 calories, which is legitimate for a female. And although I fall under normal

weight, I will not fixate myself to BMI standards, because in my personal experience, I’ve

discovered that BMI is not a legitimate standard for healthy weight ranges, as it forgets to

consider factors such as bone and/or muscle mass, which varies in different people.

When looking through my diet diary, I discovered that because I normally only eat

two meals a day, I therefore eat a lot of snacks. Although some of these snacks are fruits, the

others are unhealthy snacks that come in high calories. Instead of getting energy from snacks,

I should focus on instead eating healthy three times a day, so that I don’t binge eat on

unhealthy food but have a regular and healthy calorie and nutritional intake. Aside from that,

I also discover that I am consuming about half my recommended carbohydrate intake in the

morning through rice, which is unhealthy. To fix this, I should avoid rice and other starchy

goods in the morning and replace it with things like cereal, oatmeal, or whole-grain bread, to

avoid over consuming carbohydrates. Generally, I eat about 1350 calories a day, though

sometimes I eat more and sometimes I eat less, inconsistently. With the diet plan, I should

maintain consistency in the amount of calories I consume, so that my body will have

consumed enough calories a day. My water intake is of healthy levels.

Eliora 2

Because I would like to loose weight, I should consume at most 1,473 calories a day.

However, because I regularly only eat 1350 calories a day, I don’t want my body to suddenly

consume an additional 123 calories a day; because of that, 1350-1400 calories becomes my

calorie intake goal. After inputting my weight to protein calculations, I discovered that I must

consume 51.2g of protein everyday. This number is between the 50-100g averages for

women, which is appropriate for me. I regularly consume 300g of carbohydrates a day; in the

interest of a healthier lifestyle, I will decrease that and turn it into 225g-250g of

carbohydrates a day. I will also need to consume 40-65g of total fats a day, and 25-35g of

fiber a day. During breakfast, I will also consistently consume milk, because I discovered that

I don’t do that normally. Although I enjoy eating vegetables and fruits, they’re not part of my

regular diet plan; I must integrate them into the meals, so that I eat at least five fruits and

vegetables varieties a day. I will alternate between apples, oranges, bananas, and carrots, as

those are available all-year-round.

Through eating about 1350-1400 calories a day, I am generally eating enough calories

to loose weight while still being over 1200 calories consistently. Eating less junk food and

replacing those with vegetables and fruits will also decrease the unhealthy calories and fat

intake in my body and replace it with natural sugars. My body will also be more used to

regular and healthy eating, and that will help avoid food deficiency in the futures. Through

consuming the proper amounts of protein, carbohydrate, fat, and fibers a day, I will increase

my health in the long run. Drinking milk will also provide me with the calcium for strong

bones and growing, which will help avoid any future complications regarding bones and

calcium deficiencies. Eating fruits and vegetables at least five times a day in different

varieties will also help create a balanced and nutritional diet that contains natural and

unprocessed sugars.

Eliora 3

The focus of my eating plan is decreasing junk food, avoiding rice for breakfast,

eating three meals a day, and consistently consuming about 1350-1400 calories a day.

Decreasing my junk food intake will turn me into a healthier person in the long run, and

replacing those foods with nutritional fruit and vegetables will increase my health. Avoiding

rice for breakfast will decrease the chances of eating too many carbohydrates and makes for a

healthier breakfast. Eating three meals a day will help with my consistency, and in result I

will have a lesser urge to snack because I have a full stomach. Consuming about 1350-1400

calories a day will help with stability of my diet, so that my body doesn’t have to adjust to

abrupt changes in food intake daily. All these factors will help me loose weight, which is an

interest I have through the diet. Setting up this diet is useful in the long run because it does

three things; helps me control my weight (which will boost confidence), decreases excessive

consumption of unhealthy things, and introduce healthier foods into my diet for a healthier

lifestyle. Because of these three things, my diet becomes worth the time it took to design it,

as it contributes to an ultimately healthier future when implemented and maintained.

Day One

Food Item/ Serving Size

Calo-ries CHO

Total Fat

Sat Fat

Mono Fat

Poly Fat

Trans Fat

Pro-tein Fiber

Breakfast Whole

Wheat Bread (2 Slices)

138 12g 1.8g 0.4g 0.8g 0.4g n/a 6.2g 3.8g

Orchid Butter (10g) 72 0 8g 0 0 0 n/a 0 0

Full-cream Milk (200ml) 130 9.8g 7g 4.6g 0 0 n/a 6.8g 0

Lunch Cooked Rice

(1 cup) 169 37g 1.3g 0.1g 0.1g 0.1g n/a 3.5g 1.7g

Steamed Broccoli

(1 cup) 55 11.2g 0.6g 0.1g 0 0 n/a 3.7g 5.1g

Boiled Egg (50g) 78 0.6g 5g 1.6g 2g 0.7g n/a 6g 0

Dinner Cooked Rice 169 37g 1.3g 0.1g 0.1g 0.1g n/a 3.5g 1.7g

Eliora 4

(1 cup) Cooked

Tempe (50g) 98 4.5g 5.5g 1.7g 1.85g 1.3g n/a 9g 0

Cooked Green Beans

(1 cup) 44 9.9g 0.4g 0.1g 0 0 n/a 2.4g 4g

Snack 2 Bananas (Medium) 210 54g 0.8g 0.2g 0 0.2g n/a 2.6g 6.2g

Carrot (Large) 30 7g 0.2g 0 0 0.1g 0 0.7g 2g

Apple (Large) 116 31g 0.4g 0.1g 0 0.1g n/a 0.6g 5g

Overview Daily Total 1309 214g 32.3g 9g 3.86g 2.6g 0 45g 19.5g

Goals for Calorie/Ma-cronutrients

1350-1400

225-250g

40-60g 9g 2.5-

4.5g 2.6-3.2g 0 51.2g 25-

35g

Percentage 96% 95% 80% 100% 100% 100% 100% 87% 77% Vegetable Serving 3 Fruit Serving 2

Day Two

Food Item/ Serving Size

Calo-ries CHO

Total Fat

Sat Fat

Mono Fat

Poly Fat

Trans Fat

Pro-tein Fiber

Breakfast Oatmeal

(1 cup) 158 27g 3.2g 0.5g 0.9g 1g 0 6g 4g

Banana (Medium) 105 27g 0.4g 0.1g 0 0.1g n/a 1.3g 3.1g

Full-cream Milk (200ml) 130 9.8g 7g 4.6g 0 0 n/a 6.8g 0

Lunch Cooked Rice

(1 cup) 169 37g 1.3g 0.1g 0.1g 0.1g n/a 3.5g 1.7g

Boiled Water Spinach (2 cups)

40 4g 0.4g 0.2g n/a n/a n/a 4g 3.8g

Boiled Quail Eggs (5) 80 0g 6g 2g 0 0 0 14g 0g

Dinner Cooked Rice

(1 cup) 169 37g 1.3g 0.1g 0.1g 0.1g n/a 3.5g 1.7g

Grilled chicken (w/o

skin, medium piece)

98 0g 3.82g 1.052g

1.372g

0.871g n/a 14.92

g 0g

Boiled Water Spinach (2 cups)

40 4g 0.4g 0.2g n/a n/a n/a 4g 3.8g

Eliora 5

Snack 2 Carrots

(Large) 60 14g 0.4g 0 0 0.2g 0 1.4g 4g

Apple (Large) 116 31g 0.4g 0.1g 0 0.1g n/a 0.6g 5g

Overview Daily Total 1165 190.8 24.62 8.952 2.472 2.471 0 60.02 27.1

Goals for Calorie/Ma-cronutrients

1350-1400

225-250g

40-60g 9g 2.5-

4.5g 2.6-3.2g 0 51.2g 25-

35g

Percentage 86% 84% 61% 99% 98% 95% 100% 117% 108% Vegetable Serving 4 Fruit Serving 2

Day Three

Food Item/ Serving Size

Calo-ries CHO

Total Fat

Sat Fat

Mono Fat

Poly Fat

Trans Fat

Pro-tein Fiber

Breakfast Whole

Wheat Bread (2 Slices)

138 12g 1.8g 0.4g 0.8g 0.4g n/a 6.2g 3.8g

Banana (Medium) 105 27g 0.4g 0.1g 0 0.1g n/a 1.3g 3.1g

Full-cream Milk (200ml) 130 9.8g 7g 4.6g 0 0 n/a 6.8g 0

Lunch Cooked Rice

(1 cup) 169 37g 1.3g 0.1g 0.1g 0.1g n/a 3.5g 1.7g

Boiled Spinach (1 cup)

41 7g 0.5g 0.1g 0 0.2g n/a 5g 5.3g

Boiled Egg (50g) 78 0.6g 5g 1.6g 2g 0.7g n/a 6g 0

Dinner Cooked Rice

(1 cup) 169 37g 1.3g 0.1g 0.1g 0.1g n/a 3.5g 1.7g

Cooked Tempe (50g) 98 4.5g 5.5g 1.7g 1.85g 1.3g n/a 9g 0

Soylicious Silken Tofu

(125g) 50 3g 1g 0 0 0 0 6g 0

Cooked Green Beans

(1 cup) 44 9.9g 0.4g 0.1g 0 0 n/a 2.4g 4g

Snack Banana

(Medium) 105 27g 0.4g 0.1g 0 0.1g n/a 1.3g 3.1g

Carrot (Large) 30 7g 0.2g 0 0 0.1g 0 0.7g 2g

Apple 116 31g 0.4g 0.1g 0 0.1g n/a 0.6g 5g

Eliora 6

(Large) Overview

Daily Total 1273 222.8 25.2g 9g 4.85g 3.2g 0 52.3g 29.7g Goals for

Calorie/Ma-cronutrients

1350-1400

225-250g

40-60g 9g 2.5-

4.5g 2.6-3.2g 0 51.2g 25-

35g

Percentage 94% 99% 63% 100% 107% 100% 100% 102% 100% Vegetable Serving 3 Fruit Serving 2