Complete 6 page APA formatted essay: Personalized Nutrition and Exercise Plan.Download file to see previous pages... Exercise regularly, using health guidelines 2. Eat healthy: Include all the necessa

Complete 6 page APA formatted essay: Personalized Nutrition and Exercise Plan.

Exercise regularly, using health guidelines 2. Eat healthy: Include all the necessary vitamins and other nutrients in my diet. Restrict the amount of carbohydrates and fats in my diet, using the limits set by RDA. 3. Maintain adequate body weight. Address being overweight by using weight loss strategies. 4. Have regular health checkups and take the medications, if any, prescribed by the doctor regularly. The following gives more details regarding the four components of my plan: - what actions to take to implement these goals, the anticipated setbacks, outcomes to measure success, and evidence of effectiveness: 1. Exercise regularly: I need to make sure that I spend 60 minutes of moderate to vigorous intensity physical activity on most days. According to My Pyramid Tracker my current physical assessment was “good,” which means I am getting the recommended amount of daily moderate physical activity. I expend around 1300 calories a day according to My Pyramid Tracker. I am not over weight but I could use a little more exercise in my daily routine to help increase muscle tone. I believe adding 30 minutes of light jogging on the treadmill would help me burn a couple hundred more calories a day. Some sit ups would also help tone my stomach. Both of these activities could be done year round. However, if I started running outdoors I would need to fine a gym in the winter time. I have never been good at exercising for long periods of time so short bursts a couple of times a week would most likely work best for me. Moderate intensity physical activity refers to about as much energy as a brisk walk. This equals to about 1? to 2 miles in 30 minutes, a pace at which breathing will quicken and the heart beats faster. To meet this goal, I will aim to take a daily 30-minute jog in the evenings, before dinner. I will go to the nearby fitness centre for this jogging on the treadmill, as the socializing will be an incentive to go for the exercise, and it will be easier to do the exercise with other people in a similar situation as me. On days when physical activity is very low, such as when studying all day, I will extend this to 45 minutes. I anticipate that I will fail to carry out this much activity on very busy days, such as when close to exams, however, I will try to compensate for loss of activity on such days by a little more exercise on other days. Moreover, I will make sure to keep in touch with other people at the gym, as they will give me encouragement whenever my own mood is not inclined to exercise. 2. Eat healthy: In order to gain a balanced diet, my meals must consist of half my plate being food and vegetables, the rest being protein and whole grains. My RDA based on age and weight are the following: Protein 68 g / day Iron 6 mg per day Vit A 750 mcg /day Vit D 2.5 mcg / day Calcium 800 mg / day Nutritious food, that would include the nutrients such as Vitamin B,folate, iron, iodine, etc that I must include in my diet include: -fruits: oranges, peaches, -vegetables: carrots, spinach, chickpeas, broccoli -wheats: oatmeal, enriched wheat flour, fortified cereals, sunflower seeds, legumes, nuts -dairy foods: egg yolk, milk -meats: salmon, chicken, turkey, beef liver. Foods recommended for my breakfast include muffins, cold cereal, 2 slices French toast, pancakes.