Saint Louis University

SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS

Department of Physical Education

NAME: Castillo, Krissia Pauline C.

COURSE & YEAR: 1st Year BS Architecture
Using the format below, design your own healthy lifestyle plan by inserting the appropriate ideas that would work best for you. The
rubric will further guide you to complete the task properly.

HEALTHY LIFESTYLE CHOICE PLAN

THINGS TO DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

CONSIDER
Diet and Determine my Breakfast: Breakfast: Breakfast: Breakfast: Breakfast Breakfast: Breakfast:
Nutrition goal which is to Oatmeal- Oatmeal Two Omelette Meal: Pancakes Two
have a healthy Almond smoothie with poached sandwich Apples and honey poached
and fit body Protein banana eggs, with cheese and milk eggs, toast,
Pancakes toast, and and hot It provides and low-fat
and green It provides low-fat milk cocoa It provides calories, milk
tea magnesium , fibre, carbohydr
fiber, and It gives It gives vitamins, ates, fat It gives
It is fiber-rich protein calories, calories, protein, and calories,
and provides protein, protein, calcium, protein protein,
protein carbohydr carbohydrate magnesiu carbohydra
ates, and s, and fat m and tes, and fat
fat phosphoru
s
Lifestyle and Before Before Before Before Before Before Before
personality eating, drink eating, drink eating, eating, drink eating, eating, eating,
water water drink water water drink water drink water drink water
Food Lunch: Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:
preferences Roasted Spicy chicken Ampalaya Ginataang Fish fillet Tuna and Chicken
chicken liver with rice con carne manok and with rice salad curry with
breast with rice kalabasa with rice
excellent rice a good a good
Provides source of good source of source of a good
calories, both iron and source of provides phosphoru Niacin and source of
protein, vitamin B12 carbohydr protein, iron, s, Vitamin Vitamin K,
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

carbohydrat ates, phosphorus, manganes B12, and a Niacin,

es and fat vitamin A, selenium and e, very good Vitamin B6,
iron, vitamins B selenium, p source of Manganese
phosphoru and D rotein, and Protein and
s, carbohydr and Selenium,
potassium ates Selenium and a very
and good
essential source of
fatty acids Protein
Portion sizes in Drink at least Drink at least Drink at Drink at least Drink at Drink at Drink at
a meal 8 classes of 8 classes of least 8 8 classes of least 8 least 8 least 8
water water classes of water classes of classes of classes of
water water water water
Addressing Snack: Snack: Snack: Snack: Snack: Snack: Snack:
allergy Sweet Nuts without Hard- Apple slices Grapes Mango Dark
concerns potatoes salt boiled with peanut chocolate
eggs butter a good low-calorie
a great provide source of fruit that Contains
source of protein and provide high in fiber potassium is high in antioxidant
fiber, good fats protein and fibre, and is
vitamins, polyphenol a great
and minerals antioxidants source of
vitamins A
and C
Nutritious and Use small Use small Use small Use small Use small Use small Use small
tasty meals but plates when plates when plates plates when plates plates plates when
budget-friendly eating eating when eating when when eating
especially especially eating especially eating eating especially
during during dinner especially during dinner especially especially during
dinner during during during dinner
dinner dinner dinner
Availability of Dinner: Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:
resources Chicken Malunggay Pork and Chicken Grilled fish Beef with Chicken
Tinola with squash Sayote noodle soup with rice green and
rice cream soup Guisado bean and vegetable
with rice gives protein, source rice fried rice
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

excellent contains fiber, B of carbohy

source of folate, provides vitamins, drate and provides pr gives
protein, and calcium, minerals vitamin C, major otein, fiber, calories, car
vitamin B3 potassium, zinc, amino acids, nutrients folate, iron, bs, fat,
zinc, vitamins magnesiu antioxidants zinc, protein,
E, and B3 m, and anti- potassium fiber, and
calcium, inflammatory and cholesterol
phosphoru ingredients magnesiu
s and m
potassium
Stress Emotional and Wake up Wake up Wake up Wake up Wake up Wake up Wake up
Management stress triggers/ early and early and do early and early and do early and early and early and
Stressors start the day yoga start the yoga start the do yoga go out with
with an day with day with dogs to
exercise an exercise an exercise have a
short walk
Lifestyle and Get out in Do hobbies Play and Eat well Take a Get out in Do hobbies
personality the sunlight for relaxation interact break the sunlight for
for a while with dogs relaxation
How I respond Do Have some Do hobbies Listen to Do hobbies Listen to Take a rest
to stress breathing time to think music for music
exercises relaxation
Knowing what I Take a rest Listen to Listen to Take a break Take a rest Organize Write a
can and or siesta music music or siesta self reflection in
cannot control a journal
when stressed
Time and Play games Write a Meditate Go out with Write a Write a Meditate
availability to and browse reflection in a before dogs and reflection reflection before
relax phone for journal sleeping have a short in a journal in a journal sleeping
some time to walk
relax and
take a break
Behavior Desired Wake up Wake up Wake up Wake up Wake up Wake up Wake up
Modification behavior early early and early and early early early early
have a walk do small
Target with the dogs exercises
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

Behavior: Consequences Make a Plan meals Start the Practice Start the Have a Do yoga
Getting and changes schedule ahead of day with a yoga day with walk with
regular and a time healthy an exercise the dogs
physical weekly plan meal
activity, for physical
healthy activity
eating, and Past behaviors Start the day Start doing Do Go out and Eat well Practice Go out in
obtaining with an small activities expose self to and meditation the sunlight
daily sufficient exercise changes in and sunlight healthily and and walk
sleep meals for homework breathing the dogs
healthy ones in the exercises
morning
Techniques SMART goal Self-monitor Don’t Start using Start Go to bed Eat well
setting forget to small plates practicing 10-15
have a when eating meditation minutes
snack before early
sleeping
Habit Problem- Do not use Use Listen to Before Do not use Listen to
solving gadgets breathing relaxing going to gadgets relaxing
barriers hours before method to music to bed, read hours music to
going to easily sleep improve books before improve
sleep quality of going to quality of
sleep sleep sleep

Rubric for Healthy Lifestyle Choice Plan

Exceptional Good Fair Poor
(10pts) (8pts) (6pts) (4pts)
Nutrition Plan Daily eating plan was created with Daily eating plan was Daily eating plan was No information was
respect to calories, meals and created with some lacking information as given.
nutrients. respect to calories, requested.
meals and nutrients.
 Saint Louis University
SCHOOL OF TEACHER EDUCATION AND LIBERAL ARTS
Department of Physical Education

Suggest healthy food changes Suggest healthy food Suggested a few Make inappropriate
including adding more grains, fruits changes including healthy food changes suggestions or does
and vegetables, and limiting fat, adding more grains, and in the suggested not suggest a menu for
sugar and salt and in the suggested fruits and vegetables, menu for 1 meal to 1 meal that is more
menu for 1 meal to make it more OR limiting fat, sugar make it somewhat nutritious than the
nutritious and salt and in the more nutritious original
suggested menu for 1
meal to make it more
nutritious
Stress Stressors were identified with an Stressors were identified Stressors were No sample training log
Management accompanied plan for with an accompanied identified. No is included
Plan management. plan that was lacking accompanied plan for
information for management was
management. given.
Identified 3 or more stress Identified 2 stress Identified 1 stress No stress management
management technique provided in management technique management technique provided
the plan provided in the plan technique provided in
the plan
Behavior Identifies a clearly defined and Identifies a goal but Goal is not appropriate No clear goal is stated
Modification measurable goal for his/her plan some of the for a behavior
components are not modification plan.
clearly defined and Goals would not result
measured in a change of
behavior
Clearly states a behavior he/she State a behavior, but States behavior he/she No clear behavior is
wishes to increase or decrease that doesn’t clearly define wishes to change, but stated that will help
would help him/her meet his/her who is in control and either the behavior is meet his/her goal.
goal. The behavior must be under how the behavior not in his/her control, or Does not correctly
his/her control. The behavior must be change will be it is not measurable. incorporates support
stated in measurable terms. measured. Correctly Vaguely incorporates and accountability,
Correctly and clearly incorporates incorporates support support and strategies and
support and accountability, and accountability, accountability, reinforcement of the
strategies and reinforcement of the strategies and strategies and behavior
behavior reinforcement of the reinforcement of the
behavior behavior