Question

Assignment: Achieving a Healthy Weight Through Diet & Physical Activity

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.

ANSWER THE FOLLOWING:

A. develop a 3 day DIET AND PHYSICAL ACTIVITY plan that would help bob achieve his desired weight loss of 1 pound per week.

B. 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.

C. Total the calories consumed and subtract calories expended through physical activity. Include the total calorie count for each of the 3 days). Organize Bob’s diet and physical activity plan in a table.

Answer 1

In the present scenario Bob 40year old man, who recently found that after the doctor appointment the doctor told him that he is obese and is at risk for type II diabetes, Bob's Estimated Caloric Requirements to maintain current weight is 3000calories.For Achieving a healthy weight through diet and physical activity

$\rightarrow$ A and B

DAY I :

Timing	Diet	Calories
Break Fast	Scrambled Egg with Cheddar Chorizo--1serving, Bacon - 42strips	692 calories
Lunch	Cheese Slices - 1 serving, Almonds - 1 ounce, Coconut Milk Protein Shake - 1 shake	639 calories
Snacks	Avocado -1	322 calories
Dinner	Garlic and Thyme seared Sirloin Steak - 2 serving, Zuchetti - 1 cup	810 calories

Total calories

2462 calories

DAY II :

Time	Diet	calories
Breakfast	Veggie omelet- 1 serving	479 calories
Lunch	Plain Tuna Salad - 1 serving, Avocado - 1	501 calories
Snacks	Lemon Parmesan Salad - 1 salad, Cheese Slices - 1 serving	284 calories
Dinner	Keto Taco Salad Meal Prep - 3 serving	638 calories

Total

1902 calories

DAY: III

Timing	Diet	Calorie
Breakfast	Onion and Tomato Omelet - 1 Omelet, Bacon - 2 strips	400 calories
Lunch	Tuna Avocado Salad -1 serving, Almond - 1 ounce	288 calories
Snacks	Turkey Salad -	276 calories
Dinner	Grilled Cheddar Stuffed hamburgers -1 serving, Asparagus with horseradish Butter - 1serving	501 calories

Total

1465 calories

Physical Activity:

Physical Activity	Duration	Calories Burned
Walking (Monday)	5 mins -3.5mph (Walking fast or Moderate)	41
Walking (Tuesday)	10 min - 4.0mph (Walking very brisk)	95
Walking (Wednesday)	5 min - 3,5mph (Walking Fast or moderate)	41

C. Total calorie count for each day.

According to his doctor for a healthy weight loss, he would cut back 500 calories per day. According to the planned diet and physical activity the total calorie count for each of the 3 days can be :

DAY	CALCULATION	TOTAL CALORIE COUNT EACH DAY
DAY I	2462-41	2421
DAY II	1902-95	1807
DAY III	1465-41	1424