StressreductionNutritionplanexample.docx

    Stress Reduction Plan

    Example #1

    Name___Johnny B Good__________________ Section #__8400__ Date_9/9/20__

    For full credit, all lines must be filled in (see chapter 9 for help.)

    My top 5 sources of stress are:

    1. My Dog

    2. My Car

    3. Health Problem

    4. Job Performance

    5. Personal Issues

    Ways I will use stress management to reduce my top 5 sources of stress are:

    1. Nutrition (eating better will give me more energy through-out the day)

    2. Exercise (it’s a healthy way to release stress)

    3. Create some “down-time” (I need to make time for myself, down-time)

    4. Time Management (I’m only one person; I can’t be everywhere at once.)

    5. Saying “NO (I can’t please everyone sometimes I must say NO!)

    The relaxation technique I will practice is __Exercise and eating healthier.____________

    Amount of time I will spend in relaxation is ___few hours a day___________________

    Time of day I will practice relaxation is _____mornings and afternoons______________

    Place I will practice relaxation is ______at home and at work.______________________

    Nutrition and Weight Control Plan Example #1

    Name ___________________________

    Section # ______

    Date _________

    Based upon the results of Lab 8a, how will you change your diet to bring it into line with the food guide (reference: chapter 8 & web page supplemental material).

    I’ve started eating more fruits and vegetables, also I look at the nutrition facts, to see all of the calories.

    ___161_____ Current weight

    ___161_____ Desired weight

    My goal is to:

    X maintain my weight

    lose weight

    gain weight

    You will choose a category on the next few pages based on your goal.

    Nutrition and Weight Control Plan Example #1

    Page 2

    Choose only one of the following three categories:

    Weight Maintenance

    If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.

    Extra Calories Spent in Exercise

    Activity

    Minutes

    Calories burned

    Wii boxing

    15 min

    125

    Wii tennis

    20 min

    134

    Walking

    45 min

    162

    TOTAL CALORIES: 420

    Additional Foods I Will Eat

    Food

    Amount

    Calories

    Fruits apples

    2

    106

    Vegetables carrots

    1 ½ cup

    78

    Egg whites

    3 large eggs

    41

    Pink Salmon

    ½ fillet

    185

    TOTAL CALORIES: 420

    Are totals daily or weekly? (Circle one answer) DailyWeekly

    For weight maintenance, totals should be equal (energy in = energy out)

    Nutrition and Weight Control Plan Example #1

    Page 3

    Weight Loss (fat mass)

    To lose weight you want to create a daily calorie deficit of 500-1000 calories through a combination of diet and exercise. This will result in a weight loss of approximately 1-2 pounds per week. In choosing ways to reduce calories, keep in mind the web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).

    Ways I Will Increase My Daily Energy Expenditure

    Activity

    Minutes

    Calories burned

    TOTAL CALORIES:

    Ways I Reduce My Daily Caloric Intake

    Food

    Amount

    Calories

    TOTAL CALORIES:

    Nutrition and Weight Control Plan Example #1

    Page 4

    Weight Gain (muscle mass)

    To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).

    Ways I Will Increase My Daily Caloric Intake

    Activity

    Minutes

    Calories burned

    TOTAL CALORIES:

    Ways I Will Adjust My Exercise Program

    Food

    Amount

    Calories

    TOTAL CALORIES:

    Nutrition and Weight Control Plan Example #2

    Name ___________________________

    Section # ______

    Date _________

    Based upon the results of Lab 8a, how will you change your diet to bring it into line with the food guide (reference: chapter 8 & web page supplemental material).

    Cut down sugarCut fried foodsEat more fiber

    ___265_____ Current weight

    ___175_____ Desired weight

    My goal is to:

    maintain my weight

    X lose weight

    gain weight

    You will choose a category on the next few pages based on your goal.

    Nutrition and Weight Control Plan Example #2

    Page 2

    Choose only one of the following three categories:

    Weight Maintenance

    If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.

    Extra Calories Spent in Exercise

    Activity

    Minutes

    Calories burned

    TOTAL CALORIES:

    web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).

    Ways I Will Increase My Daily Energy Expenditure

    Activity

    Minutes

    Calories burned

    Relax

    60

    0

    Walking

    160

    1200

    Hip Hop Aerobics

    40

    660

    TOTAL CALORIES: 1860

    Ways I Reduce My Daily Caloric Intake

    Food

    Amount

    Calories

    Substitute sugar for sweetener

    2 tbs

    0

    Drink water

    1 quart

    0

    Special K cinnamon cereal for breakfast

    1 cup

    120

    Eat whole wheat bread

    2 slices

    140

    Eat tuna or chicken for lunch w/fat free mayo

    2 oz. meat, 1 tsp mayo

    75

    Baked, roasted, or grilled dinner mean w/vegetables

    4 oz. meat, 4 oz. vegetable

    900

    100 calorie snacks

    3 serving

    300

    TOTAL CALORIES: 1535

    Nutrition and Weight Control Plan Example #2

    Page 4

    Weight Gain (muscle mass)

    To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).

    Ways I Will Increase My Daily Caloric Intake

    Activity

    Minutes

    Calories burned

    TOTAL CALORIES:

    Ways I Will Adjust My Exercise Program

    Food

    Amount

    Calories

    TOTAL CALORIES:

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