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Marry Nurcahya
Joshua Blackburn
Health
October 4th 2015
Dietary Plan Assignment
After visiting the energy calculation site, entering my age, weight, height and
activity level, I learned that as a 15 year old female who is lightly active, with 1-3
times of activity or exercise per week, I should consume 1871 calories per day to
maintain my weight and 1371 calories per day to lose 1 pound per week, and
according to the BMI calculator, I am at risk of overweight. I agree to the calculator
that I am at risk of overweight because I like to eat snacks while I am doing my
homework, studying or when I am watching movies, which I think, is the reason
behind the extra calorie consumption. I think that 1871 calories per day would not
maintain my weight, but it would increase my weight. In my weekly food diary, I
consume about 1600 calories per day, and for the whole month, I have been eating the
same amount of food and when I weigh myself, I did not gain or lose weight. So it
means that 1600 calories would maintain my weight and 1871 calories would
probably increase my weight. Following the article by mayoclinic.org, I should cut
500 calories from my diet each day, and I would lose about 1 pound a week.
I realized that I was taking too many calories for the little exercise I was
getting. So I decided to aim for at least a 30 minute of overall physical activity
everyday. My three-day diet plan addresses that I need to keep my calorie intake
lower and in a healthy range. It also keeps my calorie intake at 1300 calories or less.
Instead of getting calories from unhealthy snacks and junk foods, I am getting calories
from healthier foods such as fruits, vegetables and oatmeal. I also realized that I have

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been taking protein a little more than I should. The average of protein is 50 to 100
grams per day. Since I do not like eating vegetables, I eat more on animal products
like meat, fish, eggs or dairy. So I incorporated vegetables into my three-day plan to
reduce a little of the protein that I am consuming.
Before this diet plan, I was only eating two meals a day, which is lunch and
dinner. I rarely eat breakfast, which cause me to eat more at lunchtime and dinner. In
this diet plan, I am eating three well-portioned meals a day, and some healthy snack,
like apple. I used to take chips or chocolates when I get hungry for a snack.
It is recommended to eat 2.5 to 3 cups of vegetables and 2 to 2.5 cups of fruit
each day. So I incorporated the recommended amount of fruits and vegetables each
day. It means that I should eat one piece of fruit either during breakfast, lunch or
dinner and then eat some more fruits as a snack when I get hungry and feeling for a
snack. I try to get vegetables mainly at lunch and dinner. I realized that I have not
been drinking much water whenever I am thirsty. I usually drink iced tea, or anything
sweet. So now, I will have a glass of milk or juice for breakfast and drink water for
every time I get thirsty on that day. I want to lose some weight at a slow and steady
phase, so that I do not get sick or feel stressed about losing my weight.
This assignment helped me realize that I was making a mistake by taking in
more calories that I needed. Now with my diet plan, I know that by reducing my
calorie intake per day and a 30-minute exercise per day, I will be able to lose the
weight I want to lose. I need to focus on eating more fruits and vegetables instead of
unhealthy junk foods and drinking more water instead of sweet tea, or any other kind.
I believe with the changes, I will reach the goals of losing weight and become healthy.

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Dietary Plan Day 1
Food
Item/Serving
Size

Calor Car Tota

ies
bs l Fat

Sat
Fat

Mono
Fat

Poly
Fat

Tra
ns
Fat

Prot
ein

Fib
er

Breakfast
1 Fried Egg

90

0.4

2.8

1.5

2 Slices of bread

158

48

0.4

5.6

1.6

1 Cup of Milk

148

12

4.6

0.5

0.2

1 Medium Banana

105

38

15

N/A

N/A

0.5

20

1 Cup of Broccoli

54

12

0.6

0.2

0.2

N/A

2.4

5.2

100g Pesto Pasta

101

13

3.8

0.7

1.9

1.2

3.8

2.4

Grilled Chicken
Fillet (100g)

239

11

10

3.8

3.1

1.3

0.3

31

82

17.3

0.5

0.1

0.3

N/A

5.1

Lunch
Lunch

Dinner
Homemade 2
Mixed Vegetable
Salad

Snacks

Dinner

1 Whole MediumSized Apple

93

24.7

0.3

0.1

N/A

N/A

N/A

0.5

4.4

1 Cup of Grapes

104

27

Daily Totals

1174

203.
4g

32.2
g

26.5
g

10.2g

6g

1g

83.4
g

25.6
g

Goals for
Calories/Macron
utrients

1300

225
g

15g

15g

15g

15g

0g

60g

30g

Percentages of
Goals

90%

90.4
%

214.
7%

176.
7%

68%

40%

0%

139
%

85.3
%

Vegetable
Servings

Fruit
Servings

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Dietary Plan Day 2

Food
Item/Serving Size

Calor Car
ies
bs

Tot SatF Mono

al
at
Fat
Fat

Poly
Fat

Tra
ns
Fat

Prot
ein

Fibe
r

Breakfast
Corn Flakes
Cereal

117

24.6

0.9

N/A

N/A

N/A

N/A

2.1

1 Cup of
Strawberries

47

11

0.4

0.1

0.2

N/A

2.9

1 Cup of Milk

148

12

4.6

0.5

0.2

1 Cup of Brown
Rice

138

23

0.5

0.5

Turkey Breast (3
oz.)

85

20

Red Lettuce (1/2

cup)

Lunch

Dinner

Snack

2 Servings of
Spaghetti Noodle

400

84

N/A

N/A

2 Servings of
Spaghetti Sauce

140

26

30

51

Snacks

Dinner

Nonfat Frozen
Yogurt (8 oz.)

300

36

2.5

2 Cups of
Steamed Broccoli

50

N/A

N/A

4.5

Daily Totals

1427

225.
6g

53.
3g

10.1
g

7.1g

52.7g 0.2g 52.6g 29.9

g

Goals for
Calories/Macron

1300

225
g

15g

15g

15g

15g

0g

60g

30g

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utrients
Percentages of
Goals
Vegetable
Servings

110%

2.5

100
%

355 67.3
%
%

Fruit
Servings

47.3% 351.3
%

0%

87.7
%

99.7
%

Tra
ns
Fat

Prot
ein

Fib
er

Dietary Plan Day 3

Food
Item/Serving
Size

Calor
ies

Car
bs

Tota
l Fat

Sat
Fat

Mono
Fat

Poly
Fat

Breakfast

Breakfast

1 Whole MediumSized Apple

93

24.7

0.3

0.1

N/A

N/A

N/A

0.5

4.4

Whole Grain
Toast
(2 slices)

138

23

0.5

0.5

Lunch

Lunch

1 Cup of Brown
Rice

138

23

0.5

0.5

Chicken Cooked
with Soy Sauce

616

N/A

37

11

N/A

N/A

Orange (1
medium)

69

18

Dinner

Snack

Steamed Salmon

133

3.9

0.64

1.075

1.556

22.9
3

Baked Potato

161

37

0.2

0.1

0.1

4.3

3.8

Snacks

Dinner

Stir Fry
vegetables (2
cups)

30

Daily Totals

1378

131.
7g

45.4
g

12.8 2.075g 3.656

4g
g

0g

44.7
3g

21.2
g

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Goals for
Calories/Macron
utrients

1300

225g

15g

15g

15g

15g

0g

60g

30g

Percentages of
Goals

106%

58.5
3%

302.
7%

85.6
%

13.83
%

24.4
%

0%

74.5
5%

70.7
%

Vegetable
Servings

Fruit
Servings