Question

Assignment:

Bob is a 40-year old man who recently went for a doctor’s appointment. His doctor told him that he is obese and is at risk for type II diabetes. Bob’s doctor explained to Bob that it would be very beneficial for him to lose weight, to decrease his risk for type II diabetes and improve his cardiovascular health.

Bob’s Measurements at his recent doctor’s appointment:

Weight: 240 pounds

Height: 6’ 0”

Bob’s Estimated Caloric Requirements to maintain current weight:

Calories: 3,000

Bob’s Current Physical Activity:

Walk 1 day a week for 20 minutes

Example of Bob’s Current Dietary Intake (3-days):

Monday

Breakfast:

            1 Blueberry Muffin

            16 oz Orange Juice       

Lunch:

            1 Cheeseburger

            1 oz Chips

            16 oz Pop

Dinner:

            2 slices Pepperoni and Sausage Pizza

            4 Chicken Wings

            16 oz Pop

Snack:

            2 cups Ice Cream

Tuesday

Breakfast:

            3 Waffles         

            ¼ cup Maple Syrup

            3 Sausage Patties

            16 oz Grape Juice

Lunch:

12” Meatball Sub with Mozzarella Cheese (Italian Bread)

            Salad (lettuce, cheese, croutons, Ranch dressing)

            12 oz Pop

Dinner:

            8 oz Sweet n’ Sour Chicken (breaded, fried)

            2 cups Fried Rice

            1 Egg roll

            12 oz Pop

Snack:

            2 cups Buttered Popcorn

Wednesday

Breakfast:

            Skipped

Lunch:

            1 cup Cream of Potato soup

Chicken tenders salad (6 oz breaded/fried chicken tenders, cheese, croutons, Ranch dressing)

            2 Breadsticks

            2 Chocolate chip cookies

            16 oz Pop

Dinner:

            8 oz Steak

            2 cups Cheesy Au Gratin Potatoes

            1 cup Buttered Corn

            2 Biscuits

            16 oz Pop

Snack:

            Hot Fudge Sundae (2 cups ice cream, ½ cup hot fudge, nuts, whipped cream)

Bob’s doctor explained to him that healthy weight loss for him would be to lose 1 pound a week. His doctor explained to him that to lose 1 pound a week, he would need to cut back 500 calories per day. Bob’s doctor said that cutting back calories could be achieved through both diet and physical activity.

A. Help Bob develop a 3 day DIET AND PHYSICAL ACTIVITY plan that would help him achieve his desired weight loss of 1 pound per week. Include calorie counts in your DIET AND PHYSICAL ACTIVITY plan (include the number of calories in each meal and the number of calories expended with physical activity. Total the calories consumed and subtract calories expended through physical activity. Include the total calorie count for each of the 3 days).

B. Organize Bob’s diet and physical activity plan in a table.

C. explain the dietary and physical activity changes that you made and explain your justification for making these changes. INCLUDE CITATIONS for the justification portion of your summary.

Answer 1

A, day 1:

Breakfast

1bowl porridge with blueberry compote (168)

1cup black coffee (5)

1 turkey and spring onion wraps (267)

Lunch:

1cup of toasted tuna (490)

Water 1glass

1scoop of Vennila ice cream (137)

1bowl beetroot and onion seed soup(275)

Snack:

1fresh orange lollies (72)

Chicken, sweetcorn and noodle soup (288)

Dinner:

1egg nicoise salad (383)

1cup roasted mixed vegetables (100)

1cup Greek yoghurt (260)

Day 2:

Breakfast:

1banana pancake (243)

1glass of lemon juice (250)

BLT pasta salad 1bowl (332)

Lunch:

Chicken Satay salad 1bowl (353)

1/2grilled chicken breast( 529)

1/2 cup carrot and ginger immune boosting soup(223)

Snack:

1cup almond,raisin,popcorn trail mix (99)

1slice potato, spring onion, dill and cheese frittuta (224)

Dinner:

1cup of cardamom and peach quinoa porridge (231)

1/2 cup berry yoghurt pots(134)

Day 3:

Breakfast:

1 cup roasted veg and couscous salad (399)

1kale, tomato and poached egg on toast (251)

1cup low-fat milk (122)

Lunch:

1 fresh tuna tortillas (370)

1glass of avocado juice(370)

1bowl Greek courgette salad (293)

1bowl sweet potato and lentil soup (287)

Snack:

1watermelon salsa(46)

1 basil and olive eggs (137)

Dinner:

1smoky beef stew (341)

1/2poached salmon with tarragon (383)

1/2 sweetcorn beignets (124)

He needs to refure 7700 calories each week or 1100 calories each day to reduce 1kg weight..

He can do 15minutes skipping daily it will reduce 300 calories

Brisk walking upto 3.5mph burns 250calories

One hour swimming will reduce 651 calories

So total he can burn 1100calories per day with this Activities to lose the weight..