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Healthy Eating, Nutrition, and Exercise Plan

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Final Project Healthy Eating, Nutrition, and Exercise Plan


August 11,2013

Dr. Louis Cohen

Final Project Healthy Eating, Nutrition, and Exercise Plan

I have dieted much of my adult life. Once I get started, I find that it is easy to stick with, to lose the weight that I want to. My weight problem comes from keeping the weight off after I reach my goal. In order for me to start a diet plan, I need to be motivated. I feel that adding an exercise plan to an eating plan will help my progress as well as make me a healthier person. I, as very many Americans live a very busy life-style. I work full time, have a large family, and go to school full time. My biggest challenge is making the time to exercise and sticking with it. During my adult years, my weight has fluctuated in between 125lbs and 200lbs. My height is 5''8' I feel the ideal weight for my height is in the 140lbs to 150lbs range. Currently I am 185lbs so getting down to my desired weight is not impossible, but will need me to be prepared to make the time and get myself on the right track.

Choosing an eating and exercise plan is not easy, you have to choose goals that are achievable, If you set your schedule and plan to strict, you will grow tired or find the regime to hard to maintain. I have chosen an eating and activity plan that will fit easily into my daily schedule with just a few modifications.

Nutrition Plan:

My nutrition plan that I plan on implementing will improve my eating habits. I have followed this plan the last three days, and when I compare the results to the results of the assignment earlier in the class, it certainly shows an improvement.

Breakfast: I rarely eat breakfast other than having a large amount of coffee. This does not give me a good start for my day. By 11am, I am starving and need to grab something quick and easy. This quick choice is usually fatty, and has high empty calories.

My plan involves a breakfast that is sound; 1 cup Cheerios with one half a cup of Skim Milk, and a banana.

Lunch: As I said I normally skip breakfast which leads me to a bad choice for lunch, or I skip lunch and wind up with a headache and a grouchy attitude. A sensible lunch will compliment my breakfast choice and get me through the rest of the day.

My plan involves a planned lunch, so I do not make a hasty bad decision. 2 cups mixed greens, hard-boiled egg, avocado and 3 ounces grilled salmon or chicken.

Dinner: Dinner is chaotic in my home. Five boys are expensive to feed; we need to buy more rice and pasta to help stretch our food budget. I have made the conscious decision to switch to more wheat pasta and brown rice. We will add more beans to the menu which will add protein, this combined with an appropriate portion of chicken, fish, pork or beef, will provide a healthy amount of protein. I tend to serve more protein then necessary and not enough vegetables and fiber. My plan involves a dinner that is the appropriate portions. 4 ounces of chicken, fish, pork, or beef with a serving of whole wheat pasta or brown rice and a healthy size portion of fresh vegetables. I also plan on putting a dish of beans or fruit on the table. Offering a choice of baked beans or applesauce would be a healthier idea than offering seconds on pasta or meat.




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