My Healthy Meal Plan - Meal Plan PDF

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Meal Plan...

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HUN1201, Sec 79 3 December 2015

Plan for my Perfect Day Time 7:00 am 7:30 am 8:15 am 12:00 pm

3:00 pm

6:00 pm

9:00 pm

Meal or Activity

Breakfast: 1 cup of oatmeal with 1 cup of dried walnut halves with 1 cup of water. Activity: 45 minute run (8 minute mile) Snack: 1 cup of water with 1 apple and 1 avocado. Lunch: A turkey sandwich with 2 slices of whole wheat bread, 2 pieces of turkey breast lunch meat, 1 cup of iceberg lettuce, and 1 slice of provolone cheese with 1 cup of water. Snack: 1 cup of plain yogurt with 1 cup of strawberries and 1 banana with 1 cup of skim milk. Dinner: 5 oz. chicken breast w/o skin, 2 cups of snap beans, 9 baby carrots, 1 cup of steamed broccoli, and 2 cups of water. Snack: 1 banana with 1 cup of water

Reflections & Conclusions A. The main factor when making the My Healthy Meal Plan was budget and the likes and dislikes. I don’t have any allergy restrictions other than pineapples or any religious restrictions when I was planning my diet. When planning there where several healthy food that I just didn’t like so I had to find a different option to put into my meal plan. There were also foods that where a little too expensive to add so I had to find a cheaper alternative for them. I think that when I select healthy food that I end up eating less calories throughout the day because many of the foods are low fat or don’t heave sugar in them so that leads to less calories throughout the day. I also substituted water and skim milk in for any sweetened beverages so that also reduced my calorie intake. B. One nutritional myth I found out not to be true is that after exercising all you need to rehydrate is water. That is true but it is only part of the answer, you actually need small amounts of sports drinks with sodium and electrolytes to properly rehydrate. Another myth is that you should drink eight glasses of water a day, when you really don’t have to measure you water intake if you are eating enough food and drinking when you’re thirsty. C. During the course of this class I have lost about two pounds due to the fact that I have completely stopped drinking sodas and sweetened beverages. I have also cut down the amount of added sugars that I would normally eat such as candy or adding sugar to tea. I have also

HUN1201, Sec 79 3 December 2015

gained strength in my bench, clean and jerk, and snatch. During the course I have also competed in the Florida Weightlifting Federation State Championships where I placed 6 th. D. I have made the change in my diet to stop drinking sodas or other beverages with added sugars and have mostly been drinking water, skim milk, and tea (without adding sugar). I have also been watching what I eat more often. E. I might see a friend or family member going to add salt to their food or going to drink a sugar sweetened beverage and tell them that not adding salt or not drinking that sweetened beverage can be better for your health. F. My favorite topic was the nutrition for physically active lifestyles, because it helped me learn what I need to put into my body to become stronger. My least favorite topic was learning about vitamins and minerals, because it was difficult remembering the safe amounts for each and which ones where water soluble and fat soluble. G. This class doesn’t really relate to any of my others courses besides psychology, the only reason this course relates to psychology is because we went over eating disorders and then went over the same disorders in psychology....