Download - Nutrition and Fitness Program
Nutrition and
Fitness Program
• 33 years old.• Height: 05 feet 08 inches.• Weight 250 lbs.• Morbid obesity.
JaneNOW4 YEARS
BEFORE
2 YEARS MORE
150 lbs.
Previous to the first week.• Smaller portions.• To cut down a spoonful at a time.• Do not skip meals!• To begin eating more of the healthy foods. • Eating approximately every two hours.• Try to stop eating about 3 hours before going to bed.• Food which fill you up. .Vitamins.• Keep an eye on your calories, fat, and carbs.
• Olive oil, vinegar, canola oil.
• Cut out fried foods.
• Add ginger, cayenne pepper, turmeric or mustard.
• Drink at least one cup of green tea daily.
• Drink 8 to 12 cups water daily
What should be included in a nutrition plan? Diet for an overweight person.
Monday Tuesday Wednesday Thursday Friday Sturday SundayBreak_fast8.00 a.m.
-Scrambled eggs with whole-grain toast -Chopped tomatoes.-a big cup of tea/coffee.
-Chopped banana with honey. - A big cup of tea/coffee.- Whole-grain toast.
-A bowl of cereal with flaxseed and nuts with skim milk.-A big cup of tea/coffee.
- A sandwich on whole-grain bread with ham and avocado- A big cup of tea/coffee.
-Whole-grain toast.A big cup of tea/coffee.-Chopped tomatoes with chopped of cheese.
- A biscuit (quaker biscuit) or .-A fruit.-A big cup of tea/coffee.
Some chopped fruitsGoal-grain toasts. - A big cup of tea/coffee.
Snack11.30 a.m.
-A shake of fruits with flaxseed.
-A small handful of raw nuts and a banana.
-Chopped fruits with honey.
-A yogurt with flaxseed.
-A yogurtwith quaker.
-A small handful of raw nuts and a banana.
-A small handful of raw nuts with yogurt.
Dinner2:00p.m.
-SaladJuice-Grilled chicken-Brown rice.-Jelly
-Salad-Juice-Grilled turkey –Mixture of cooked vegetables.-Rice pudding
-Salad-JuiceLegumes-Jelly
-Salad-Juice-Grilled chicken.Whole-grain pasta-Flan
-Salad-Juice-Grilled turkey-Brown rice-Rice pudding
-Salad-Juice- A hard-boiled egg-Jelly
-Salad-Juice-Fish-Potatoes.Flan
Tea6:00p.m.
-Cooked fruit-A cup of green tea
-Quaker biscuit-A cup of green tea
-6 crackers.-A cup of green tea
-Cooked fruit-A cup of green tea
-Quaker biscuit-A cup of green tea-A cup of green tea
6 crackers.-A cup of green tea
-Cooked fruit-A cup of green tea
Sup_per8.00p.m.
= = = = = = =
How often should a person work out?
• Do not go crazy and overdo it. • Walk on a treadmill, starting at 10 minutes each time
(this will help you when you decide to try more difficult exercise).
• To lose weight gradually is to keep it off.
.Crunches weights walking jogging
dancing fun jump rope Climbing
Exercises
.
Monday: walking 30 minutes, 10 crunches ( 4 times).
Tuesday: jogging 20 minutes ,crunches.
Wednesday: Jogging 20 minutes, jumping rope 10 min
Thursday: dancing fun 30 minutes, jumping rope 10 minutes
Friday: jogging 30 minutes, jumping rope 15 minutes
Saturday: Climb a hill 40 minutes, weights 15 minutes
MALNUTRITION
• deficiency of certain vital nutrients in a person’s diet.
• The deficiency of nutrients on the growth, physical health, behavior and other functions of the body.
• affects children and the elderly.
SOME OF THE CAUSES
*Lack of food
*Loss of appetite
*Unhealthy diet
*disorders like anorexia.
*digestive diseases
KATIE • She is a 21-years-woman
who needs to gain weight.
• She suffered anorexia nervosa.
• She weights 40 kg. and • heightes 1.68 Mt.
• She needs to gain 25 Kg.
…TO OBTAIN EXCELLENT
RESULTS SHE MUST FOLLOW THE NEXT
ADVICES…
Make 4 meals a day respecting the same schedule
• Do not skip any meals
• Try the food stand.
• Sleep at least 8 day hours.
• consume coffee or tea and biscuits
• Write down everything
• If one day you get a stomach ache• • Do not give up never to dessert
Some foods that should be on your diet:
Beef Eggs, including the yolk Three. whole milk burgers rice Salads fruit vegetables fried chicken Bread Mashed Potatoes tuna Pasta Soup
•Within a week you should eat:
•2 to 3 times rice
•2-3 times paste
•2 to 3 times legumes
•2-3 times potatoes
•2 to 3 times fish
•THE FOLLOWING ARE COMPLEMENTS:
•Creatine monohydrate
•Smoothie with protein powder and carbohydrates
•Vitamin B, C, E
Daily Plan Example*BreakfastCereal Milk Fruits
*Lunchfruit nectar2 sandwiches (bread, 4 slices of
turkey breast ham, 100g of cheese, onion, lettuce, and mayonnaise light)
Fruits like papaya or melon
*Snackliquid yoghurtA cereal barFruit like apple or pear
*DinnerFruit juice2 cans tuna loin in water or fish fillet 200gsteamed ricevegetables to tasteGelatin Dyet
MondayBreakfast: yogurt with honey or sugar. cereals. Seasonal fruit into chunks or nuts.
TuesdayBreakfast:glass of skimmed milk with chocolate. Toasted bread with olive oil and tomato. 1 fruit juice.
WednesdayBreakfast: coffee with milk semidesnatada. Galletas of breakfast with jam. Juice of 1 orange.
ThursdayBreakfast: 1 coffee with milk semidesnatada. Toasted bread with butter and honey. 1 fruit juice
FridayBreakfast: 1 plain yogurt. Breakfast cereals. 1 banana.
SaturdayBreakfast: 1 coffee with milk semidesnatada. Churros. Juice of 1 orange.
SundayBreakfast: coffee with milk semidesnatada. 1 piece of bread or homemade pie. 1 fruit juice.
Lunch: lentil dish. Eggs any style with lettuce. Cheese of your choice.
Lunch: Salad with avocado. Meatballs gardener.
Lunch: Rice with vegetables. Pollo with apple. 1 yogurt of fruits.
Lunch: Salad verdeuras with a portion of meat and cheese. Peach in syrup.
Lunch: salad vegetables. Salmon with mashed potatoes. 1 kiwifruit.
Lunch: Potatoes cooked to taste. Baked fish with salad. 2 tangerines.
Lunch: Seafood Paella. Mixed salad. custard.
Snack: ham sandwich. One fruit juice
Snack: Banana with hot chocolate
Snack: 1 bread with paté. 1 fruit juice.
Snack: fruit plate with yogurt.
Snack: Cottage cheese with honey.
Snack: Bread with olive oil and tomato. 1 glass of skimmed milk
Snack: yogurt with nuts.
Dinner:Cream of carrot. Nuggets of cod. Pineapple in syrup.
Dinner: Julienne. Fried chicken with tomato. Grapes.
Dinner: Strawberries with kiwi and fresh cheese. pear.
Dinner: Egg and spinach with tomatoes like "cherry". 1 flan.
Dinner: Chicken breast and vegetables, 1 glass of skimmed milk.
Dinner: Mashed potatoes. Loin steaks. 1 slice of fresh pineapple.
Dinner: tortilla soup, baked fish with potatoes. 1 pear.
EXCERCISES TO DOWEEKLY
Monday: Chest and biceps
Tuesday: Shoulder and trapezoid
Wednesday: Back and triceps
Thursday: Legs and abs
Friday: Chest and biceps
EACH IN 30 MIN.
THE END….
THANKS FOR PAYING ATTENTION !!!