Nutrition conspectus

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Nutrition conspectus

Category: Research Paper

Subcategory: Nutrition and Diet

Level: College

Pages: 5

Words: 1375

NUTRITION CONSPTECUS:
Name:
Institution:
There is no single high level of exercise that can help if you keep feeding yourself with food considered to be crap. This is a very big problem that I had for quite a very long time. I loved each and every type of food. Whenever I had a feeling that certain type of food tasted good, I would eat a lot of it. There is no way someone would eat so much food and then experience weight loss even after doing exercises. When it comes to eating smart, it does not necessarily mean eliminating every food that you eat. However, it is all about being aware of the types of food you eat.
For my case, I had to do a track down of the calories. Now I necessarily do not give much concern for the person who is going to dispute my method and say that he or she is not for the idea of tracking down calories. It is a very simple formula in the sense that more calories mean additional gain in total wait. I have a feeling that this is the easiest way or approach that most people would understand and then use it to manage what they eat.
This was my usual food budget before I started calorie track down.
Breakfast: I concentrate on one large scrambled egg. I also included two tablespoons of chopped, sweet, green, bell peppers. I also took three tablespoons of whole mushroom and a one teaspoon of oil or coconut. There was always coffee or cream with no sig. This equals to 24 fluid ounces. Finally, I completed the breakfast with two tablespoons either cheddar or shredded cheese. My budget for the breakfast used to go for 272.
Lunch: Depending on my schedule, I preferred taking protein not unless otherwise. For lunch, I used to take one crescent rolls of big butter. This was accompanied by 3 ounces thin-sliced, deluxe, ham honey.In addition to that I would eat 1 sliced cheddar cheese.
Dinner
For dinner, I used to take a lot of food. This included 3 ounces grilled chicken breast with or without skin. I would also add 1 cup of soft blue gorgonzola creamy cheese. For the vegetables, I added chopped spinach. In addition to that, I made use of 1 teaspoon of mustard Dijon or 1 serving Canadian whiskey also was my best choice of the drink for dinner. 6 fluid ounces of lemon-lime or sprite or soda completed my drinks. The whole budget for dinner amounted to 464.
Snacks: for snacks, I always did nonfat, Grande or coffee lattice
Exercises: Exercises took a budget of 138 with a walking with a slow speed of 2.5 miles per hour for 40 minutes on daily basis.
With this program, I was bound to lose 52 lbs that would mark the day of attaining objective on 12th may 2016. I took 35.3 percent of fat equivalent to 31.2g, cholesterol level of 141.5g, saturated fat of 14.5g, sodium amounting to 1,203.4mg, carbohydrates 54.3g, fiber, 2.7, sugars 22.1g, protein 74.4g.
Sunday, September 13th, 2015
I had changed my dietary behavior, and I was more into exercises as much as I was eating.
Breakfast: For breakfast, I only did coffee cream accompanied with no sug. This contained 20 ounces of fluid. The breakfast budget turned out to be 55.
Lunch: I increased the intake level for my lunch. I did a budget for lunch to be 1586. Eggs Benedict in a traditional form is what I took the most. I also took a quarter serving of the reindeer sausage. I increased the level of liquid intake with six fluid ounces champagne. On to it, I added orange juice that comprised of 4 fluid ounces. The scientific data shows that taking a lot of water is healthy (Agaston, 2003).
Dinner: For dinner, my budget stood at 138. This comprised of a grilled chicken breast. Green bean cut was also in the list of the food taken. It was wrapped up with tap water to substitute for drinks such as juice and whiskey.
Exercise: the exercise time also went up. I did a slow walking of 2.5mph for 1 hour 10 min. My walking budget was 241.
Monday, September 14th, 2015
For my budget, I did spend 295.
Breakfast: Drink comprised of 1 bottle of muscle milk and one bottle and 20 fluid ounces coffee with no sug.
Lunch: 3 ounces of chopped pork, one half of the Spanish rice, Salad dressing that comprised of vinegar and oil and 16 cups of tap water.
Dinner: my dinner budget goes for 610.with this approach, it can be deduced that I am ing quite well regarding cutting down the weight. For my dinner, I took two tortillas and flour. In addition to that, there were four tablespoons of both shredded ad cheddar cheese.
Snacks: My snack budget was 320. The snacks included crunchy and Cheetos.
Exercise: I walked slowly for 40minutes using a speed of 2.5 miles per hour.
Thursday, September 17th, 2015
Similar to other programs, I reduced my food intake but then increased a number of exercises.
Lunch: For lunch, I completely reduced the intake. In fact, I did not e
Dinner: I took only 32 cups of tap water.
Snacks
For snacks, I took one piece of pizza and one piece of the original cowboy. My budget for snacks was 337.
Exercise: the budget for exercise was 310. I walked slowly at a speed of 2.5 miles per hour for 1hour 30min.
The total fat intake 83.1g, saturated fat was 25.7g, the cholesterol level of 150.8 mg, sodium 2,981.1mg, the level of sugars was 11.9g, protein level was 80g, carbohydrates 147.5g. The scientific data shows that such a low percentage intake for calories is healthy.
Wednesday, October 7th
I thought that it was a good idea to cut down on food but to concentrate much on exercises. It is proven scientifically that the easiest way for people to lose weight is to reduce high intake of carbohydrates, proteins, sugars, cholesterol and the likes.
Breakfast: I had a total of 555 for the breakfast budget. In addition to that, there were two servings with a budget of 290 for breakfast.
Lunch: my budget for lunch was 267. It included a very high reduction level of food intake. It was made of field green salad, 3 ounces of cooked tenderloin pork and a half a cup of cottage cheese with a fat of 2%.
Dinner: My budget for dinner was 515. This included 93 % of grounded beef. There was also field greens salad equal to1 cup. This was supplemented with 16 pieces tortilla chips and yellow corns. For the cream, there were two tablespoons. I also added two tablespoons of crunchy salsa.
Snacks:
My budget for the snacks was 428. I took 32 pieces of slat potato chips. That was also a 16 fluid soda.
Thursday, October 8th, 2015
On this date, I reduced the amount of food intake as I added exercises. As per the dietary data, it has been scientifically proven that reduction in food intake and taking more exercises leads to reduced weight (Atkins, 2003).
Breakfast: my budget for breakfast on this date was 290. I took one small plain bagel. I then completed my breakfast with two servings of cream cheese.
Lunch: my budget for lunch was 290. It included a very high reduction level of food intake. It was made of field green salad, 3 ounces of cooked tenderloin pork and a half a cup of cottage cheese with a fat of 2%. This means I had cut down calories.
Summary
May be you are facing challenges such as no exercise, crap food that makes you feel it is convenient may be due to lack of time, constant sitting for long times and perhaps the same laziness I have been the same thing you suffer from. If you care for someone or care for yourself, then it is high time you also start a program to reduce your calories intake and as well engage in more exercises. The biggest diet step starts from tracking of the food that you are eating. Despite the fact that you might be lazy, you can resolve by writing down your healthy food for a week. This will then be followed by eating smart and doing a lot if exercises.
References
Agatston, A. (2003). The South Beach Diet: The delicious, doctor-designed, foolproof plan for fast and healthy weight loss. Emmaus, Penn.: Rodale:.
Atkins, R. (2003). Atkins for life: The complete controlled carb program for permanent weight loss and good health. New York: St. Martins Press.