StressreductionNutritionplanexample.docx

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StressreductionNutritionplanexample.docx

Stress Reduction Plan

Example #1

Name___Johnny B Good__________________ Section #__8400__ Date_9/9/20__

For full credit, all lines must be filled in (see chapter 9 for help.)

My top 5 sources of stress are:

1. My Dog

2. My Car

3. Health Problem

4. Job Performance

5. Personal Issues

Ways I will use stress management to reduce my top 5 sources of stress are:

1. Nutrition (eating better will give me more energy through-out the day)

2. Exercise (it’s a healthy way to release stress)

3. Create some “down-time” (I need to make time for myself, down-time)

4. Time Management (I’m only one person; I can’t be everywhere at once.)

5. Saying “NO (I can’t please everyone sometimes I must say NO!)

The relaxation technique I will practice is __Exercise and eating healthier.____________

Amount of time I will spend in relaxation is ___few hours a day___________________

Time of day I will practice relaxation is _____mornings and afternoons______________

Place I will practice relaxation is ______at home and at work.______________________

Nutrition and Weight Control Plan Example #1

Name ___________________________

Section # ______

Date _________

Based upon the results of Lab 8a, how will you change your diet to bring it into line with the food guide (reference: chapter 8 & web page supplemental material).

I’ve started eating more fruits and vegetables, also I look at the nutrition facts, to see all of the calories.

___161_____ Current weight

___161_____ Desired weight

My goal is to:

X maintain my weight

lose weight

gain weight

You will choose a category on the next few pages based on your goal.

Nutrition and Weight Control Plan Example #1

Page 2

Choose only one of the following three categories:

Weight Maintenance

If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.

Extra Calories Spent in Exercise

Activity

Minutes

Calories burned

Wii boxing

15 min

125

Wii tennis

20 min

134

Walking

45 min

162

TOTAL CALORIES: 420

Additional Foods I Will Eat

Food

Amount

Calories

Fruits apples

2

106

Vegetables carrots

1 ½ cup

78

Egg whites

3 large eggs

41

Pink Salmon

½ fillet

185

TOTAL CALORIES: 420

Are totals daily or weekly? (Circle one answer) DailyWeekly

For weight maintenance, totals should be equal (energy in = energy out)

Nutrition and Weight Control Plan Example #1

Page 3

Weight Loss (fat mass)

To lose weight you want to create a daily calorie deficit of 500-1000 calories through a combination of diet and exercise. This will result in a weight loss of approximately 1-2 pounds per week. In choosing ways to reduce calories, keep in mind the web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).

Ways I Will Increase My Daily Energy Expenditure

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Reduce My Daily Caloric Intake

Food

Amount

Calories

TOTAL CALORIES:

Nutrition and Weight Control Plan Example #1

Page 4

Weight Gain (muscle mass)

To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).

Ways I Will Increase My Daily Caloric Intake

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Will Adjust My Exercise Program

Food

Amount

Calories

TOTAL CALORIES:

Nutrition and Weight Control Plan Example #2

Name ___________________________

Section # ______

Date _________

Based upon the results of Lab 8a, how will you change your diet to bring it into line with the food guide (reference: chapter 8 & web page supplemental material).

Cut down sugarCut fried foodsEat more fiber

___265_____ Current weight

___175_____ Desired weight

My goal is to:

maintain my weight

X lose weight

gain weight

You will choose a category on the next few pages based on your goal.

Nutrition and Weight Control Plan Example #2

Page 2

Choose only one of the following three categories:

Weight Maintenance

If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.

Extra Calories Spent in Exercise

Activity

Minutes

Calories burned

TOTAL CALORIES:

web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).

Ways I Will Increase My Daily Energy Expenditure

Activity

Minutes

Calories burned

Relax

60

0

Walking

160

1200

Hip Hop Aerobics

40

660

TOTAL CALORIES: 1860

Ways I Reduce My Daily Caloric Intake

Food

Amount

Calories

Substitute sugar for sweetener

2 tbs

0

Drink water

1 quart

0

Special K cinnamon cereal for breakfast

1 cup

120

Eat whole wheat bread

2 slices

140

Eat tuna or chicken for lunch w/fat free mayo

2 oz. meat, 1 tsp mayo

75

Baked, roasted, or grilled dinner mean w/vegetables

4 oz. meat, 4 oz. vegetable

900

100 calorie snacks

3 serving

300

TOTAL CALORIES: 1535

Nutrition and Weight Control Plan Example #2

Page 4

Weight Gain (muscle mass)

To gain weight you want to eat 700-1000 calories more a day and perform weight lifting exercise (muscular strength program). This will result in a weight gain of approximately l-2 pounds per week. In choosing foods to add to your diet, keep in mind the web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).

Ways I Will Increase My Daily Caloric Intake

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Will Adjust My Exercise Program

Food

Amount

Calories

TOTAL CALORIES:

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