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.
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 |
Assignment: Achieving a Healthy Weight Through Diet & Physical Activity Bob is a 40-year old man who recently went f...
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’...
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’...
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’...
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:...
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:...
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:...
Case Study: Michael is a 40-year-old man who lost about 25 pounds 10 years ago by reducing his fat intake. He has slowly regained the weight and now wants to go back to a low-fat diet to manage his weight. He gives you a sample of his usual daily intake is: Breakfast: 3 cups of coffee with sugar and nondairy creamer On the way to work: A bagel with low-fat cream cheese and jelly Snack before lunch: Low-fat coffee cake;...
Bob is 6’, weighs 225 lbs, and is 40 years old. His waist measurement is 42 inches and his hip measurement is 36 inches. Food Recall: Bkf=2 donuts, 3 cups coffee with creamer Lunch: fast food—cheeseburger, large fries, large coke Dinner: Fried chicken, mashed potatoes and gravy, green beans, canned peaches Snack: ice cream 4. What is his BMI? 5. How is his BMI classified? 6. What are his total calorie needs? (REE x activity factor...
Maggie and Mark are embarking on weight loss programs that include dietary changes and increased physical activity but have differing opinions on which is the best diet plan to use. Maggie chooses the 1,500 kcalorie/day Mediterranean Diet after reading about the health benefits conveyed by this diet. Mark is not fond of most vegetables and thinks that carbohydrate is the nutrient that causes weight gain and health issues. He believes that the Atkins 40 diet is a good fit for...
35 year old female marathon runner that is in the strength training phase of training cycle. She runs 8 miles a day and does resistant training for an hour a day. weight is 112 lbs and 5'3 Breakfast 2 slice wheat bread 2tsbp peanut butter 1 banana 16 oz water 1 hour resistant training snack 8 oz non fat yogurt 1/4 cup almonds lunch 1 cup pinto beans and 1 cup rice 1/2 cup letuce 1 tomato snack 1 slice cheddar cheese 1 small...