Personalized Nutrition and Exercise Plan

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Hi,

Interesting assignment!

One approach to help you with an assignment like this one is to provide suggested goals which you need to tweak to fit your own lifestyle and needs. For example, some people would prefer fast walking for 15 minutes, and others might prefer to use the tread mill in the living room.

Let's take a closer look.

RESPONSE:

1. Identification of the health/nutrition problem that will be targeted (obesity)

You have targeted your problem as obesity. You are a 29 year old male with an excellent activity level (how did you evaluate this?).

A realistic weight loss is from .05- 1 pound a week. Although your 'outcome' goal might be to "Lose 5kg in 10 weeks," this assignment seems to be asking for a program that can be continued, so the focus is on eating nutritionally and exercising which will result in weight loss as well as focus on a healthy lifestyle. However, the program can also be adjusted and modified to meet your needs over time.

2. Four nutritional or physical exercise goals.

The next step is to break your 'outcome' goal into smaller, more manageable behaviors. These are your Process Goals, the most important of all because these are the everyday activities that will enable you to achieve your Outcome Goals. It is essential to clearly define which behaviors you will undertake to keep you focused on attaining your goals.

For example, your nutritional goals would be based on the Food Pyramid redusing your calorie intake based on your weight (you might eat the lower suggested servings, for example):

? Eat 4-6 servings of fruit and vegetables per day
? Reduce fat intake to 20g per day; use sparingly
? Drink 6-8 cups of water per day.
? Eat 2-3 servings of yogurt, milk and cheese
? Eat 6-11 servings of bread, cereal , rice and pasta (see nutritional planner based on age, weight, etc. based on the food pyramid at http://www.mypyramidtracker.gov/planner/launchPage.aspx).

Physical Exercise Goals

Your physical exercise goals will be for at least 30 minutes a day. Physical activity simply means movement of the body that uses energy. Walking, gardening, briskly pushing a baby stroller, climbing the stairs, playing soccer, or dancing the night away are all good examples of being active. For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day.

Moderate physical activities include:
? Walking briskly (about 3 ½ miles per hour)
? Hiking
? Gardening/yard work
? Dancing
? Golf (walking and carrying clubs)
? Bicycling (less than 10 miles per hour)
? Weight training (general light workout)

Vigorous physical activities include:
? Running/jogging (5 miles per ...