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.
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..
Assignment: Achieving a Healthy Weight Through Diet & Physical Activity Bob is a 40-year old man...
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:...
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