Monthly Archives: January 2015

Nutrition Plan for 200 lb man

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DAYS Breakfast Exercise Lunch Dinner Aditional Snacks Normal Calorie Intake- 2,088 Total amount of calories Calories burned
Sunday Oatmeal-150 cal Grilled Chicken sandwich – 350 cal Whataburger #1- 630 cal. apple- 95 cal 2,088 – 1,635 = 453 1,635
water- 0 cal Potato chips- 160 cal Medium Fry- 390 cal popcorn- 106 cal
Dr. Pepper-250 cal Sweet Tea – 88 cal
Monday Oatmeal 150cal 30min weight lifting – burns126 cal Chick-Fil-A 12 count- 400 cal Turkey Sandwich- 350 cal Pretzel- 108 cal 2,088 – 2,013 = 75 2,013 126
Orange Juice – 113 cal Med Waffle fries- 400 cal Potato chips- 160 cal Hershey bar- 210 cal
Sweet Tea- 130 cal Water- 0 cal mini pringles- 118 cal
Tuesday Cheesy omlet – 350 cal 30 min eliptical- burns 432 cal Salmon- 366 cal Grilled chicken ceasar salad- 264 cal banana- 105 cal 2,088 – 1,760 = 328 1,760 432
toast – 30 cal Sweet Tea- 130 cal Lobster- 129 cal 3 chocolate chip cookies- 234 cal
fried rice(1 cup)- 228 cal Water- 0 cal Vanilla milkshake- 356 cal
Wednesday 3 pancakes- 780 cal 30 min jog- burns 480 cal Marie Callender’s Chicken Pot Pie-380 cal steak- 852 cal grapes- 62 cal 2,088 – 2,064 = 24 2,064 480
orange juice- 111 cal Lipton sweet tea- 135 cal baked potato- 161 cal
5 saltine cracker-63 cal
Thursday Bacon, egg, and chesse biscuit-426 cal 30 min of bicycling- burns 382 cal Lasagna – 166 cal spaghetti- 442 cal beef jerky- 410 cal 2,088 – 1,979= 109 1,979 328
Milk-122 cal water-0 cal 2 slices of garlic bread- 412 cal granola bar- 132 cal
Orange-45 cal garlic bread – 206 water- 0 cal
Friday 10oz strawberry shake- 320 cal 20 min swimming- burns 318 cal fried tuna – 64 cal Big Mac- 550 cal Potato chips- 150 cal 2,088 – 1,891 = 197 1,891 318
Dr. Pepper- 250 cal Large fry- 500 cal banana- 105 cal
Lg Dr. Pepper- 270 cal
Saturday Greek yogurt- 100 cal 10 min tennis- 111 cal 6 Tacos- 624 cal BLT- 550 cal 2,088 – 2,020 = 68 2,020 111
pineapple juice – 135 cal Lipton sweet tea- 135 cal med french fries- 365 cal
water- 0 cal

Nutrients in Broccoli

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1 cup of chopped raw broccoli :

 Calories – 30.9    %DV – 2%

  • From Carbohydrate – 21.9
  • From Fat – 2.8
  • From Protein – 6.3
  • From Alcohol – 0.0

Protein – 2.6 %DV – 5%

 Total Carbohydrate – 6.0     %DV – 2%

Dietary Fiber – 2.4   9%

Starch – 0.0

Sugars – 1.5

 

Total Fat – 0.3g     %DV – 1%

Saturated Fat – 0.0g     0%

Monounsaturated Fat – 0.0g

Polyunsaturated Fat – 0.0 g

Total trans fatty acids –

Total trans-monoenoic fatty acids –

Total trans-polyenoic fatty acids –

Total Omega-3 fatty acids – 19.1 mg

Total Omega-6 fatty acids – 15.5 mg

 

Vitamin A – 567 IU     %DV – 11%

Vitamin C – 81.2mg  135%

Vitamin D ~ ~

Vitamin E (Alpha Tocopherol) – 0.7mg     4%

Vitamin K – 92.5mcg 116%

Thiamin – 0.1mg 4%

Riboflavin – 0.1mg 6%

Niacin – 0.6mg 3%

Vitamin B6 – 0.2mg 8%

Folate – 57.3mcg 14%

Vitamin B12 – 0.0mcg 0%

Pantothenic Acid – 0.5 mg   5%

Choline – 17.0mg

Betaine – 0.1mg

 

Calcium – 42.8mg %DV – 4%

Iron – 0.7mg 4%

Magnesium – 19.1mg 5%

Phosphorus – 60.1mg 6%

Potassium – 288mg 8%

Sodium – 30.0mg 1%

Zinc – 0.4mg   2%

Copper – 0.0mg 2%

Manganese – 0.2mg 10%

Selenium – 2.3mcg 3%

Fluoride ~

 http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2356/2

 

10 sources of fiber:

Pears

Raspberries

Oatmeal

Artichokes

Green peas

Whole wheat pasta

Almonds

Beans

Water squash

Popcorn

http://positivemed.com/2013/04/22/10-best-natural-sources-of-fiber/

 10 sources of Protein:

Turkey breast

Fish

Cheese

Pork loin

Lean beef and veal

Tofu

Beans

Eggs

Yogurt, Milk, and Soymilk

Nuts and Seeds

http://www.healthaliciousness.com/articles/foods-highest-in-protein.php

 10 sources of Fat:

Processed meat

Nuts

Cream

Cheese

Fish oils

Chocolate

Animal fats

Butter

Coconut

Hydrogenated oils

http://www.healthaliciousness.com/articles/foods-highest-in-saturated-fat.php

 10 sources of B12:

Clams

Beef

Turkey

Oysters

Chicken

Crab

Salmon

Ready-To-Eat cereals (Dairy products)

Trout

Herring

http://www.goodhousekeeping.com/health/nutrition/vitamin-b12-super-foods-47012607#slide-11

Foods with 9 Amino Acids

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Amino acids are the building blocks for proteins, which are necessary for the body to repair and maintain muscles, bones, body organs and blood.

The 9 Amino Acids are:

 

  • Histidine
  • Isoleucine
  • Leucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Threonine
  • Tryptophan
  • Valine

The best foods to find Amino Acids are:

Lean meat – such as red meat.

Poultry/seafood – salmon, pork, turkey, cod, tuna, chicken

Eggs and dairy – most types of cheese, yogurt, big eggs, egg whites

Plant based protein sources – quinoa, tofu, soybeans, beans, nuts, seeds

 

http://www.livestrong.com/article/237785-list-of-foods-that-contain-the-most-amino-acids/

http://www.symptomfind.com/nutrition-supplements/essential-amino-acids/

 

Skeletal Nutrition Assignment

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Added sugar is a disaster, it can cause diseases and even kill people. Omega 3 fats are crucial, for example DHA. Most people don’t get enough.

Adults need 15 mcg of vitamin D a day. Foods that contain vitamin D include dairy, eggs, fatty fish such as salmon or tuna, and fortified orange juice and cereal. The sun triggers vitamin D synthesis as well.  It’s important to avoid vitamin D deficiency because it functions as a steroid hormone for the body.

Professional surgeons recommends that men and women, especially over 40 years old, get at least 1,000 mg of calcium a day. Milk, cheese and other dairy products contain calcium. Broccoli, kale, sardines, salmon, Brazil nuts, almonds, oranges and calcium-fortified foods are popular sources of calcium too.

You want to avoid smoking and drinking, it only weakens the bones and helps cause osteoporosis.

Some healing foods for the skeletal system are: Swiss chard, mustard greens, soy, soybeans, prunes, and sardines. Some healing herbs are: alfalfa, red raspberry, and horsetail.

High-protein diets are often recommended for adolescent and child athletes undergoing rigorous training.