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Salim 1

Sally Salim
Joshua Blackburn
PHE 10
September 22 2015
Dietary Plan
As a 14-year-old girl, it says that I need to at least eat around
1500 calories a day. My current weight is 199 pounds (54kg) and
based on the online calculator it is says that Im in my healthy
weight right now. My BMI is currently 21.77 kg/m 3. Based on research
it says that in my current height and weight right now the normal
BMI is between 39.2 kg - 58.3 kg. I dont know if I can agree on this
or not because sometimes teenagers just tend to eat more if they
feel stress or bored, but sometimes they forget to eat too which
makes them cant control
their calories.
Based on my observation from the previous diet diary that I
get, most of the time my calories are below 1000 calories which is
not appropriate. Aside from that the lack of exercising also affects
my body. In this new 3-days dietary plan I will at least include
exercising at least 15 minutes every Monday, Wednesday and Friday
night. I will also make sure that the calories that I get everyday is at
least 1.771. My previous dietary plan I could see that I ate oatmeal,
and salad at least twice or three times a week but I realize that
those food have a little calories. So I decided to put more proteins
and carbs food such as salmon, tuna, beef, banana and smoothies. I

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will be putting that on my 3 days dietary plan, and also I will be
including more vegetables on my meal because I rarely eat
vegetables except for the salad vegetables, which is cabbage.
Before making this dietary plan, almost everyday my calories
are below 1000 calories. Most of it consists of 600 calories or 700
calories. Breakfast is the most important meal of the day, but I tend
to skip it almost everyday. Sometimes I got fresh juice for my
breakfast but I know that I dont get enough energy this leads me to
grab some more unhealthy snack such as French fries, fried rice or
sausage. From this dietary plan I will be eating 3 times a day and
this includes breakfast, lunch, and dinner. Sometimes I also tend to
skip dinner either because I got to much homework to do or Im not
in the mood on eating. So in this 3- days dietary plan I will be
changing my bad habits.
Vegetables are one of the foods that I rarely eat. My parents
will be forcing me to eat them but I still dont like it. Vegetables are
very healthy because it contains a lot of vitamins and also nutrition
for your body. So in this 3- days dietary plan I will be eating as many
vegetables as I possibly could so that I could possibly change my
habit on avoiding eating vegetables.
This assignment helps me to have a healthy diet. It tells me
how many calories should a 14-year-old girl eat everyday. It tells me
that even though youre in diet you still need to consume food so
you still have energy. I will also include exercises into it because
based on the diet diary I dont to enough exercises so Im going to

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make sure to include it into my diet planning. I also dont drink
enough water; I will be drinking more water from now on.

Total energy needed: 1500 calories

Day 1
Food item
Calories
1
cup
of 112
fresh

Carbs
25

Total fat
1

Breakfast
Sat. fat
Mono fat
0
0

13

11

Poly Fat
0

Trans Fat
0

Protein
2

Fiber
0

12

orang

juice
2

Hard 155

boiled egg
Lunch
50 grams of

56

11

brown rice
1 fried

120

14

90

23

chicken
(drumsticks)
One cup of
ice tea
Dinner
100 grams

110

22

of brown rice
2 slices of

710

55

pork belly
1 bunch of

13

27

broccoli
1 apple
3 slices of

53
256

14
64

2
1

0
0

0
1

0
1

0
0

0
5

3
4

watermelon
Daily Total

1675

215

83

16

44

Goals of

1500

300

85

10

20

25

50

10

chopped

macronutrie
nts
Fruits

Vegetables

Percentage

110%

71%

90%

9%

8%

36%

100%

88%

9%

Day 2
Food item
Calories
1
cup
of 112
fresh
juice
2

Carbs
25

Total fat
1

Breakfast
Sat. fat
Mono fat
0
0

13

11

Poly Fat
0

Trans Fat
0

Protein
2

Fiber
0

12

orang
Hard 155

boiled egg

Lunch
50 grams of

56

11

brown rice
2 fish fillet

422

31

23

11

27

(drumsticks)
One cup of

90

23

ice tea
200 grams

94

0.4

0.1

0.2

2.8

of long
beans
Dinner
100 grams

110

22

of brown rice
1 serving of

230

16

0.5

22

beef
6 oz of water

39

312

41

15

0.1

spinach
Snacks
1 cup of
French fries

3 slices of

256

64

watermelon
Daily Total

1876

215

83

16

44

Goals of

1500

250

90

15

20

25

50

10

macronutrie
nts
Fruits

Vegetables

Percentage

125%

86%

92%

6%

8%

36%

100%

88%

9%

Day 3
Food item
Calories
1
cup
of 112
fresh
juice
2

Carbs
25

Total fat
1

Breakfast
Sat. fat
Mono fat
0
0

13

11

54

Poly Fat
0

Trans Fat
0

Protein
2

Fiber
0

12

orang
Hard 155

boiled egg
2 banana

210

Lunch
50 grams of 56

11

brown rice
200
grams 46

21

25

0.1

of

bean

sprout
3
Chicken 308
wings

Dinner

cup

of 158

27

160

17

11

106
256

28
64

4
1

0
0

0
1

0
1

0
0

0
5

6
4

1567
1500

246
250

56
60

13
15

15
20

11
25

4
0

67
70

31.1
40

oatme
al
Snacks
1 jolly time
popcor
n
flavore
d
cheese
2 apples
3 slices of
water
melon
Daily Total
Goals of
macro
nutrien

ts
Fruits
Vegetables
Percentage

3
1
104%

36%

10%

86%

75%

44%

>100%

10%

77%