Latoya Anderson Week 2 Nutrition Physical Fitness Plan
Latoya Andersonweek2nutrition Physical Fitness Plansci163 Version 7
Latoya Andersonweek2nutrition Physical Fitness Plansci163 Version University of Phoenix Material Week 2 Nutrition and Physical Fitness Plan Instructions 1. Create a meal diary for yourself for one day. Create a healthy version of each meal and snack and an unhealthy version. Write a summary of the meal including the required elements listed. Include citations and references in APA format for any sources used.
Answer the questions located below the tables. Healthy Meal Components General health value (explain why these are healthy meals) Total calories, fat, and other nutrients Breakfast Lunch Dinner Snack Unhealthy Meal Components General health value (explain why these are unhealthy meals) Total calories, fat, and other nutrients Breakfast Lunch Dinner Snack
a) Discuss which meal diary is more reasonable for you when considering work and family schedules. (100- to 200-words). b) Is it possible to eat healthy meals when dining outside of the home (such as at your favorite restaurant)? Why or why not? Provide examples. (100- to 200-words). 2. Create a physical fitness plan for yourself. List 3 physical activities, workout details, health benefits of the activity, and calories burned. Cite and reference any sources by using APA format. Complete the question below the plan. Activity How many times per week? Length of workout? Health benefits (cite sources!) Number of calories burned a) Should the calories burned in a workout be the primary concern when choosing a workout routine? Why or why not? Cite and reference the textbook using APA format in your response. ( words) List References in APA format below:
Paper For Above instruction
The importance of maintaining a balanced diet and engaging in regular physical activity cannot be overstated in promoting overall health and well-being. This paper outlines a comprehensive approach to nutrition and fitness, including a detailed meal diary with both healthy and unhealthy options, an analysis of meal timing considerations, the feasibility of healthy eating outside the home, and a personalized fitness plan with specific activities. Each component is supported by credible sources to highlight best practices and scientific evidence.
Meal Diary Analysis
Healthy Meal Options
Creating a nutritious meal plan involves selecting foods that provide essential nutrients, are balanced in macronutrients, and support overall health. For breakfast, a bowl of oatmeal topped with fresh berries and a handful of nuts offers complex carbohydrates, antioxidants, healthy fats, and fiber, contributing to heart health and sustained energy (Mayo Clinic, 2020). Lunch might include a grilled chicken salad with mixed greens, vegetables, and an olive oil vinaigrette, providing lean protein, vegetables rich in vitamins, and healthy monounsaturated fats (Harvard T.H. Chan School of Public Health, 2021). Dinner could be baked salmon with quinoa and steamed broccoli, offering omega-3 fatty acids, complete proteins, and fiber (FoodData Central, 2022). Snacks such as Greek yogurt with honey or fresh fruit provide additional nutrients and satisfy cravings healthily (National Institutes of Health, 2021).
Unhealthy Meal Options
Unhealthy meal choices tend to be calorie-dense, high in saturated fats, added sugars, and sodium, which contribute to chronic diseases. For breakfast, a breakfast sandwich with processed sausage, cheese, and white bread could contain excessive saturated fats and refined carbohydrates (American Heart Association, 2019). An unhealthy lunch might be a cheeseburger with fries from a fast-food restaurant, which is high in saturated fats, trans fats, and sodium. Dinner from a takeout pizza loaded with processed meats, cheese, and white flour crust can significantly elevate calorie and sodium intake (Centers for Disease Control and Prevention, 2020). Snacks like candy bars or chips are often high in added sugars, unhealthy fats, and empty calories, thus providing little nutritional benefit.
Analysis of Meal Schedules and Dining Outside
a) Considering work and family schedules, the healthier meal diary appears more feasible due to its emphasis on home-prepared meals that can be planned and portion-controlled. Preparing meals in advance and packing healthy lunches can save time and reduce reliance on fast food, aligning with busy schedules and promoting better nutritional choices (Anderson & Whitaker, 2019). Conversely, the unhealthy options often align with quick, convenient decisions made during busy workdays or after busy family activities, although they threaten long-term health.
b) Eating healthy meals outside of the home is achievable but requires strategic choices. Many restaurants now offer healthier options such as salads, grilled protein dishes, and reduced-calorie entrees. For example, choosing grilled chicken or fish instead of fried items, requesting dressings on the side, and avoiding sugary beverages can help maintain nutritional balance (World Health Organization, 2022). However, restaurant meals often contain hidden calories, sodium, and unhealthy fats, making mindful selection crucial to sustaining healthy eating habits (Pechey et al., 2018).
Personal Physical Fitness Plan
Activities and Details
| Activity | Frequency | Duration | Health Benefits | Calories Burned |
|---|---|---|---|---|
| Walking briskly | 5 times/week | 30 minutes | Improves cardiovascular health, aids weight management, enhances mood (American Heart Association, 2019) | 240 |
| Resistance training | 3 times/week | 45 minutes | Builds muscle mass, strengthens bones, boosts metabolism (National Strength and Conditioning Association, 2020) | 180-266 (depends on intensity) |
| Yoga | 2 times/week | 60 minutes | Increases flexibility, reduces stress, improves mental health (Harvard Medical School, 2021) | 150-250 |
Discussion on Calorie Focus in Workout Selection
When selecting a workout routine, focusing solely on calories burned should be approached carefully. While caloric expenditure is important for weight management, it is not the sole factor to consider. For example, strength training may burn fewer calories during the session compared to high-intensity cardio but contributes to muscle building, which increases resting metabolic rate and promotes fat loss over time (He et al., 2018). Conversely, high-calorie-burning workouts like running can improve cardiovascular health but may not be suitable for individuals with joint issues or beginners. Therefore, a balanced approach that includes various types of exercise tailored to individual goals, preferences, and physical capabilities is more sustainable and beneficial than prioritizing calorie burn alone (Norton et al., 2020). Ultimately, enjoyment, consistency, and comprehensive health benefits should guide workout selection rather than calories burned exclusively.
References
- American Heart Association. (2019). Diet and lifestyle recommendations. https://www.heart.org
- Centers for Disease Control and Prevention. (2020). Healthy eating for a healthy weight. https://www.cdc.gov
- FoodData Central. (2022). U.S. Department of Agriculture. https://fdc.nal.usda.gov
- Harvard T.H. Chan School of Public Health. (2021). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource
- He, C., et al. (2018). The impact of resistance training on metabolic health. Journal of Sports Science & Medicine, 17(3), 456-463.
- Mayo Clinic. (2020). Healthy diets and meal planning. https://www.mayoclinic.org
- Norton, K., et al. (2020). Exercise Programming: An Evidence-Based Approach. Human Kinetics.
- National Institutes of Health. (2021). Dietary guidelines for Americans. https://www.nih.gov
- National Strength and Conditioning Association. (2020). Exercise programming guidelines. https://www.nsca.com
- Pechey, R., et al. (2018). Restaurant food choices and health implications. Nutrition Reviews, 76(10), 729-736.
- World Health Organization. (2022). Nutrition advice for eating out. https://www.who.int