Nutrition and Exercise Plan

Nutrition and Exercise Plan

Axia College

Nutrition

This personal nutrition and exercise plan will address my current nutrition and exercise habits, and a plan to make positive changes for a healthier lifestyle. Currently my diet is high in carbohydrates, cholesterol, sodium, and fat. My exercise level is sedentary. This personal nutrition plan will lower the daily intake of carbohydrates, cholesterol, sodium, and fat. The plan will increase the daily intake of vegetables, milk, fruits, and grains. The plan will also provide an exercise plan to increase daily activity levels from sedentary to active.

To increase my diet with nutrient-rich foods, and daily exercise I have established the following goals.

1. Decrease daily intake of foods high in sodium, fat, cholesterol, and carbohydrates.

2. Increase daily intake of foods from the vegetables, milk, fruits and grains groups.

3. Change the daily multi-vitamin I currently take to one that includes Iron, Vitamin B6, Vitamin B12, Choline, Potassium, Chloride, Phosphorus, Sulfur, Selenuim, Iodine, Fluoride, and Molybenum.

4. Add 30 minutes of moderate exercise to my daily routine.

To decrease the daily intake of foods high in sodium, fat, cholesterol, and carbohydrates

I will read labels on foods when shopping at the grocery store. I will choose foods lower in sodium, fat, cholesterol, and carbohydrates. I will purchase fresh foods rather than canned or other processed foods. Shopping with a list will also help ensure I am choosing the right foods.

To increase the daily intake of foods from the vegetables, milk, fruits and grains groups I will plan to consume 6 ounces of grains per day, making 3 ounces whole grains. I will also consume 2 ½ cups of vegetables daily. The vegetables consumed in a week should include 3 cups of dry beans and peas, 2 cups of orange vegetables, 3 cups of starchy vegetables, and 6 ½ cups of other vegetables (My Pyramid Plan, 2010). The amount of...