Nutrition Project

Jeaneth Rivera
Period 5
Level 4
Dietary Food Guidelines

● After talking with a trainer, the suggested types of food that assist with weight loss
are carbs, proteins, and fruits or vegetables
● Should not drink anything other than protein shakes and water (lots of water)
● EVERYTHING YOU EAT HAS TO FIT YOUR CALORIE INTAKE
● How much a person exercises and how much they weight also comes into a big effect
❖ For example a person weighing at 150 lbs who works out twice a day for 2 hours
should be eating...
● High in protein meals, 140 grams
● Low carbs. (1 cup of rice, 100 calorie piece of bread etc. )
● As many vegetables as they want
● Also, for the entire the day, a person who weighs at 150 and exercises a lot, should be
taking 1,600-1,700 per day
 Calorie intake
According to Anthony Gonzalez, G-Fit trainer;

There really is not that many differences on how a male and female should eat. It all depends on the person's
weight and activity level and whether they want to gain muscle, maintain weight, or lose weight.

The way to count how many calories you need to take is simple

Step 1- weigh yourself ex. 150 lbs

Step 2 - Multiply weight with activity level. The more you workout, the more calories you have to intake
because you need to energy and you need to be able to regain all nutrients. 14 being little to no exercise, 15
being - moderate( 1 hour) and 16 being very active( 2 or more hours) ex. 150 x 15 =2250

Step 3- you subtract whether your goal from previous number. You would subtract 400 if you want to gain
muscle. You would subtract 500 if you want to maintain weight. Or you would subtract 600 if you want to
lose weight. Ex. 2250 -600= 1650

So this person would have to count their calories and meet 1650 calories per day
 Breakfast
● It is suggested that fruits should be only eaten in the morning and no other meal of the
day or snack because they have lots of sugar
● Your breakfast has to be something healthy that you can eat enough of it and get full
so you do not get hungry throughout the day
● Lots of people suggest to eat oatmeal while dieting but if you're on a low carb diet, try
to skip the oatmeal for it is full of carbs

Example 2 Example 3
Example 1 ● Protein Shake ● Breakfast sandwich
Veggie Omelet - If your workouts are early in the -because you want low carbs,
● Filled with morning, once you get home, make a you want to buy flat bread that
vegetables (bell shake! has 100 calories for both
peppers, - Add whatever serving size the pieces of the bread.
tomatoes, squash, protein suggested - 1 cup of egg whites- 125 cal.
onion etc) - Add peanut butter(protein)banana, -1 slice of WHITE cheese 90cal
● 2 cups of egg strawberries, or any fruit that makes -any vegetables (bell peppers,
WHITES ONLY - a good combination tomatoes, spinach, etc)
250 cal. - If still hungry, eat one serving of the
fruit that you added to the shake
 Lunch
● Lunch should also be healthy like all other meals
● Still needs to meet your calorie intake
● Eat your lunch at least 2 hours after eating breakfast
● High in protein
● Lots of vegetables (try to skip eating fruits)
● Low carbs

Example 1
Example 2 Example 3
● Chicken salad 580 cal
● Tuna salad 167 ● Sandwich 240 cal
- 2 cups of Lettuce (10 cal)
calories - Flat bread (100 cal)
- 1 Chicken breast (220 cal)
- 1 can of tuna(157 cal) - 1 cup of lettuce (5 cal)
- SKIP THE RANCH
- 2 cups of lettuce (10 - White cheese (90 cal)
- 50 grams of Corn (carbs)
cal) - Half of an Avocado
(180 cal)
- Add salt, pepper, and (carbs) (115 cal)
- 50 grams of Black beans
lemon - Other vegetables
(170 cal)
This is best to eat for lunch (averaging 20 cal)
- Vegetables (bell pepper,
when you want a breakfast or
spinach, tomatoes, etc…)
dinner with higher calories.
 Dinner
● Dinner tends to contain the most calories
● Always keep it as healthy as possible
● Meal prepping has to be done since this being the last meal of the
day, your calories have to fit
● Avoid juices
● Drink a glass of water before so you can eat less
● Once you’re full, STOP EATING
Example 1
Example 2 Example 3
● Shrimp Asparagus over
● Chicken Fajitas 255 cal ● Lemon Pepper Tilapia
Rice - about 200 cal
- 1 chicken breast (231 cal) - 1 tilapia fillet (112 cal)
- 10 medium shrimp (99
- Enhance the flavor of the - Lemon pepper
Cal)
meat by adding herbs and You can then make your side
- Asparagus (1 cal per
spices such as thyme, dish
asparagus)
allspice, paprika, oregano - Cooked squash with
- Half a cup of rice (100
and rosemary vegetables
cal)
- Bell peppers, yellow, red, - Salad
- Salt and pepper and
and green (24 cal) - Green beans
other condiments
- Any other vegtables
 Calorie Output

● everything we do burns calories

● Calorie input has more of an effect than calorie output
● Losing weight depends on what you put inside your body
● To lose weight, your calorie input needs to be lower than your calorie output because as you are working out,
you want to be burning the calories you ate plus the excess fat you are wanting to lose
● To maintain weight, you can basically eat with a balanced enough diet as long as you are burning the calories
you ate
● To gain weight, your calorie input has to be pretty high. The way you workout also involves a lot of weight
lifting
 Workouts
Leg day at Gym
Cardio workouts at gym
Core workouts at Gym
Round 1; 3 sets, 15 reps Arm day at Gym
Round 1; 3 sets Round 1; 4 sets,10 Reps
● Squats Round 1; 4 sets, 12
● Burn 300 cal on reps ● Hanging leg lifts
● sumo deadlifts
tredmil ● Medicine ball sit-ups
● Hallway lunges with
● Run up 9 flights of ● Pull-ups ● Cable oblique
weight crunch
stairs ● Curls
● kettle bell swings ● Tricep extension ● 3 flights of stairs
● Push sled 4 times
Round 2; 3 sets; 15 reps Round 2; 3 sets, 15 Round 2; 3 sets, 15 reps
Round 2; 3 sets
reps
● Hip thrusters ● Crunches
● 2 filed laps ● Barbell rows ● Bench press+ leg
● Barbell sumo squats
● 12 step-ups each leg ● Push-up ins lifts
● Leg extensions
● 20 suicide jumps ● Bench press ● Smith machine sit-
● Stair jumps up
Works cited

● Most of the information on here came from G-Fit trainer Anthony Gonzalez
● “Daily Calorie Intake - Why Calories In vs Calories Out Is Key!” The Best Diet Plan To
Lose Fat, Build Muscle & Be Healthy, 13 Aug. 2013,
www.acaloriecounter.com/diet/daily-calorie-intake-calories-in-vs-calories-out/
● Network, Food. “Top 20 Most-Saved Healthy Recipes.” Food Com, Food Network, 26
Jan. 2017, www.foodnetwork.com/healthy/packages/healthy-every-week/healthy-
mains/foodnetwork-most-saved-healthy-recipes.
● Robinson, Lawrence. “Healthy Eating.” Helpguide, Oct. 2017,
www.helpguide.org/articles/healthy-eating/healthy-eating.htm.
● Morin, Kate. “39 Healthy Breakfasts for Busy Mornings.” Greatist, 2 June 2017,
greatist.com/health/healthy-fast-breakfast-recipes