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

Day 1:

Breakfast:

1cup of oatmeal mixes with raisin and almond

1cup fat free milk

I apple

Lunch:

1/4 cup tuna dressed with tomato, sweet pepper and onion

1cup of brown rice

1 broccoli salad

Snack:

15 crackers,wheat unsalted

1 sports bar

1 cup protein shake

Dinner :

2cup egg noodles

6 Oz filer mignon steak

Day 2:

Breakfast:

2 sliced whole grain bread

4tsp peanut butter

1 boiled egg

Lunch:

4 Oz chicken mixed with 1cup of broccoli,spinach, mushroom,onion,tomato sauce

1 fresh apple

Snack:

1cup brussels sprouts in olive oil

1tsp raw almond butter

6 wheat biscuits

Dinner:

1large banana

1cup cheese almond cinnamon mix

Day 3:

Breakfast:

1 boiled sweet potato

1cup pasta mixed with carrot, beans,onion,cabbage

Lunch:

6 ounce roasted chicken

2 carrot

1cup fat-free yogurts

2 sliced of cheddar cheese from grass fed cows

Snack:

1cup mixed nuts, seeds and berries cereal

1glass of avocado juice

Dinner:

1 Thai beef lettuce wraps

2 stalks of celery

Physical activity

- running 6miles per hour

- cycling atleast 16miles an hour

- swimming 1hour

- walking 4miles per hour

In this he can lose 1pound per week..he can burn 500calories per day..