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 references in APA
format for any sources used. Answer the questions located below the
tables.

| |Healthy Meal Components|Meal summary including calories, fat,|
| | | |
| | |and general health value |
| |Bowl of cereal | |
|Breakfas| |Calories |
|t | |124 |
| | |Fat |
| | |1.12g |
| | |Carbs |
| | |27.4g |
| | |Protein |
| | |2.39g |
| | |There are 124 calories in 1 cup of |
| | |Cereal. |
| | |Calorie breakdown: 8% fat, 85% carbs,|
| | |7% protein. |
| Lunch |Chicken salad with |Calories from Fat: 100 100 No unit of|
| |water |measurement |
| | |Saturated Fat: 4.5g (22% DV) 4.5 |
| | |grams (22% DV) |
| | |Trans Fat: 0g 0 grams |
| | |Cholesterol: 110mg (37% DV) 110 |
| | |milligram (37% DV) |
| | |Sodium: 1070mg (45% DV) 1070 |
| | |milligram (45% DV) |
| | |Dietary Fiber: 6g (24% DV) 6 grams |
| | |(24% DV) |
| | |Sugars: 9g 9 grams |
| | |Vitamin A: 9180IU (180% DV) 9180 IU |
| | |(180% DV) |
| | |Vitamin C: 29mg (50% DV) 29 milligram|
| | |(50% DV) |
| | |Calcium: 200mg (20% DV) 200 milligram|
| | |(20% DV) |
| | |Iron: 2.5mg (15% DV) |
| Dinner |Chicken rice and |229 calories of Chicken Breast |
| |carrots |(cooked), no skin, roasted, (0.80 |
| | |breast, bone and skin removed) |
| | | |
| | |218 calories of Brown Rice, medium |
| | |grain, (1 cup) |
| | | |
| | |67 calories of Cream of Chicken Soup,|
| | |(0.30 cup) |
| | | |
| | |33 calories of Carrots, cooked, (0.60|
| | |cup slices) |
| Snack |Carrots with ranch |25 calories of Baby Carrots, raw, (5 |
| | |large) |
| | | |
| | |12 calories of Kraft Fat Free Ranch |
| | |Salad Dressing, (0.50 tbsp.) |
| | |

| | Unhealthy Meal |Meal summary including calories, |
| |Components |fat, |
| | |and general health value |
| |Chips, juice cookies |Lays Bbq Chips (1 serving) |
|Breakfas| |Calories: 150, Fat: 10g, Carbs: |
|t | |15g, Protein: 2g |
| | |Grape Juice - Welch' S Light Grape|
| | |Juice (1 Cup) (1 cup) |
| | |Calories: 70, Fat: 0g, Carbs: 18g,|
| | |Protein: 0g |
| | |Chips Ahoy Chocolate Chip Cookies |
| | |(4 Cookies) (1 serving) |
| | |Calories: 190, Fat: 9g, Carbs: |
| | |27g, Protein: 2g |
| Lunch |Chili cheese dogs and|Chili Cheese Dog (1 serving) |
| |fries |Calories: 340, Fat: 17g, Carbs: |
| | |31g, Protein: 14g |
| | |French Fries - Kroger Crinkle |
| | |French Fries (1 oz) |
| | |Calories: 43, Fat: 1g, Carbs: 7g, |
| | |Protein: 1g |
| Dinner |Pizza and wings |Calories: 190, Fat: 6g, Carbs: |
| | |29g, Protein: 10g |
| | |There are 81 calories in 1 small |
| | |Chicken Wing. (SuperTracker: My |
| | |Foods. My Fitness. My Health., |
| | |2017) |
| | |Calorie breakdown: 62% fat, 0% |
| | |carbs, 38% protein. |
| Snack |Honeybun |There are 550 calories in a 1 bun |
| | |serving of Hostess Jumbo Honey |
| | |Buns. Calorie breakdown: 49% fat, |
| | |48% carbs, 4% protein. |
| | |(SuperTracker: My Foods. My |
| | |Fitness. My Health., 2017) |
| | |Top of Form |
| | | |
| | | |
| | |Bottom of Form |
| | | |
| | | |

a) Discuss which meal diary is more reasonable for you when considering
work and family schedules? (100- to 200-words). Their both pretty
reasonable for me just because I only have myself to take care. I don't
have any kids and I no longer live or speak to any family. I would rather
much do the healthy one because I actually like to cook my meals instead
of eating out. I did it a lot while in the army and I will pick home
cooked over eating out. I mean when cooking your food you get to choose
the portions