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

A. develop a 3 day DIET AND PHYSICAL ACTIVITY plan that would help Bob achieve his desired weight loss of

1 pound per week.

Reduction of 750 - 1000calories daily intake will help to reduce the weight of 1 to 1.5 pounds per week. So the recommended daily calorie intake for Bob is 2000 - 2250 calories per day.

3 days Diet and Physical activity plan for Bob

	Day 1	Day 2	Day 3
Breakfast	1 slice whole wheat grain 1/2 avocado 1 egg with 1/4 tsp olive oil, 1 banana.	1/2 cup granola, 1/2 cup blueberries, 1 cup yogurt plain	1 cup cereal, dry almonds 2 tablespoons, 1 cup skimmed milk
Morning snack	1 apple, 2 tablespoon peanut butter	apricot and walnut with cheese, 1 medium orange	1 cup sliced cucumber with 4tsp yogurt
Lunch	vegetable soup 2 cups, whole wheat 2 slices toasted with 3 tsp cheese, 1 glass orange juice	2 cup mixed green vegetables, chicken breast, 1/4 cup grated carrot with pepper, unsalted almonds - 5	2 slice whole wheat with Boiled egg and hot sauce 1 medium banana
Evening snack	1 cup sliced cucumber and carrot	1 medium orange, dates	1/2 cup blueberries and walnut
Dinner	1 cup brown rice with tofu curry.sprouts	1 cup brown rice, 1/4cup lentils with sausage, 1 apple, salad	1 cup brown rice with chicken masala Dates and walnuts
Physical activity	15 min walk briskly	_	20 min walk briskly

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.

	Day 1 (calories in count)	Day 2 (calories in count)	Day 3 (calories in count)
Breakfast	417	426	428
Morning snack	350	300	220
Lunch	468	487	493
Evening snack	220	195	288
Dinner	550	571	614
Total	2005	1979	2043
Physical activity(calories burnt)	109	-	145

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.

	Day 1	Day 2	Day 3
Calorie intake	2005	1979	2043
Calorie burnt	109	_	145
Total	1896	1979	1898

Bob's diet and physical activity plan

	Day 1	Day 2
Breakfast	1 slice whole wheat grain 1/2 avocado 1 egg with 1/4 tsp olive oil, 1 banana.	1/2 cup granola, 1/2 cup blueberries, 1 cup yogurt plain	1 cup cereal, dry almonds 2 tablespoons, 1 cup skimmed milk
Morning snack	1 apple, 2 tablespoon peanut butter	apricot and walnut with cheese, 1 medium orange	1 cup sliced cucumber with 4tsp yogurt
Lunch	vegetable soup 2 cups, whole wheat 2 slices toasted with 3 tsp cheese, 1 glass orange juice	2 cup mixed green vegetables, chicken breast, 1/4 cup grated carrot with pepper, unsalted almonds - 5	2 slice whole wheat with Boiled egg and hot sauce 1 medium banana
Evening snack	1 cup sliced cucumber and carrot	1 medium orange, dates	1/2 cup blueberries and walnut
Dinner	1 cup brown rice with tofu curry.sprouts	1 cup brown rice, 1/4cup lentils with sausage, 1 apple, salad	1 cup brown rice with chicken masala Dates and walnuts
Physical activity	15 min walk briskly	_	20 min walk briskly