Eliora 1

Nadia Eliora
PHE 10
Joshua Blackburn
5 October 2015
Nutrition Plan
After entering my weight, height, and age in a calorie counting website, Ive
discovered that to maintain my weight I need to consume 1973 calories a day, with exercise
at least 1-3 times a week. Ive discovered that my BMI falls into the normal weight range. I
believe that the calorie consumption rate for me is correct, because it is under 2000 calories
and over 1200 calories, which is legitimate for a female. And although I fall under normal
weight, I will not fixate myself to BMI standards, because in my personal experience, Ive
discovered that BMI is not a legitimate standard for healthy weight ranges, as it forgets to
consider factors such as bone and/or muscle mass, which varies in different people.
When looking through my diet diary, I discovered that because I normally only eat
two meals a day, I therefore eat a lot of snacks. Although some of these snacks are fruits, the
others are unhealthy snacks that come in high calories. Instead of getting energy from snacks,
I should focus on instead eating healthy three times a day, so that I dont binge eat on
unhealthy food but have a regular and healthy calorie and nutritional intake. Aside from that,
I also discover that I am consuming about half my recommended carbohydrate intake in the
morning through rice, which is unhealthy. To fix this, I should avoid rice and other starchy
goods in the morning and replace it with things like cereal, oatmeal, or whole-grain bread, to
avoid over consuming carbohydrates. Generally, I eat about 1350 calories a day, though
sometimes I eat more and sometimes I eat less, inconsistently. With the diet plan, I should
maintain consistency in the amount of calories I consume, so that my body will have
consumed enough calories a day. My water intake is of healthy levels.

Eliora 2
Because I would like to loose weight, I should consume at most 1,473 calories a day.
However, because I regularly only eat 1350 calories a day, I dont want my body to suddenly
consume an additional 123 calories a day; because of that, 1350-1400 calories becomes my
calorie intake goal. After inputting my weight to protein calculations, I discovered that I must
consume 51.2g of protein everyday. This number is between the 50-100g averages for
women, which is appropriate for me. I regularly consume 300g of carbohydrates a day; in the
interest of a healthier lifestyle, I will decrease that and turn it into 225g-250g of
carbohydrates a day. I will also need to consume 40-65g of total fats a day, and 25-35g of
fiber a day. During breakfast, I will also consistently consume milk, because I discovered that
I dont do that normally. Although I enjoy eating vegetables and fruits, theyre not part of my
regular diet plan; I must integrate them into the meals, so that I eat at least five fruits and
vegetables varieties a day. I will alternate between apples, oranges, bananas, and carrots, as
those are available all-year-round.
Through eating about 1350-1400 calories a day, I am generally eating enough calories
to loose weight while still being over 1200 calories consistently. Eating less junk food and
replacing those with vegetables and fruits will also decrease the unhealthy calories and fat
intake in my body and replace it with natural sugars. My body will also be more used to
regular and healthy eating, and that will help avoid food deficiency in the futures. Through
consuming the proper amounts of protein, carbohydrate, fat, and fibers a day, I will increase
my health in the long run. Drinking milk will also provide me with the calcium for strong
bones and growing, which will help avoid any future complications regarding bones and
calcium deficiencies. Eating fruits and vegetables at least five times a day in different
varieties will also help create a balanced and nutritional diet that contains natural and
unprocessed sugars.

Eliora 3
The focus of my eating plan is decreasing junk food, avoiding rice for breakfast,
eating three meals a day, and consistently consuming about 1350-1400 calories a day.
Decreasing my junk food intake will turn me into a healthier person in the long run, and
replacing those foods with nutritional fruit and vegetables will increase my health. Avoiding
rice for breakfast will decrease the chances of eating too many carbohydrates and makes for a
healthier breakfast. Eating three meals a day will help with my consistency, and in result I
will have a lesser urge to snack because I have a full stomach. Consuming about 1350-1400
calories a day will help with stability of my diet, so that my body doesnt have to adjust to
abrupt changes in food intake daily. All these factors will help me loose weight, which is an
interest I have through the diet. Setting up this diet is useful in the long run because it does
three things; helps me control my weight (which will boost confidence), decreases excessive
consumption of unhealthy things, and introduce healthier foods into my diet for a healthier
lifestyle. Because of these three things, my diet becomes worth the time it took to design it,
as it contributes to an ultimately healthier future when implemented and maintained.

Food Item/
Serving Size
Whole
Wheat Bread
(2 Slices)
Orchid
Butter (10g)
Full-cream
Milk (200ml)

Day One
Sat
Mono
Fat
Fat
Breakfast

Calories

CHO

Total
Fat

Poly
Fat

Trans
Fat

Protein

Fiber

138

12g

1.8g

0.4g

0.8g

0.4g

n/a

6.2g

3.8g

72

8g

n/a

130

9.8g

7g

4.6g

n/a

6.8g

Lunch
Cooked Rice
(1 cup)
Steamed
Broccoli
(1 cup)
Boiled Egg
(50g)
Cooked Rice

169

37g

1.3g

0.1g

0.1g

0.1g

n/a

3.5g

1.7g

55

11.2g

0.6g

0.1g

n/a

3.7g

5.1g

78

0.6g

5g

1.6g

2g

0.7g

n/a

6g

0.1g

n/a

3.5g

1.7g

169

37g

1.3g

Dinner
0.1g
0.1g

Eliora 4
(1 cup)
Cooked
Tempe (50g)
Cooked
Green Beans
(1 cup)

98

4.5g

5.5g

1.7g

1.85g

1.3g

n/a

9g

44

9.9g

0.4g

0.1g

n/a

2.4g

4g

Snack
2 Bananas
(Medium)
Carrot
(Large)
Apple
(Large)

210

54g

0.8g

0.2g

0.2g

n/a

2.6g

6.2g

30

7g

0.2g

0.1g

0.7g

2g

116

31g

0.4g

0.1g

0.1g

n/a

0.6g

5g

2.6g

45g

19.5g

2.63.2g

51.2g

2535g

87%

77%

Daily Total 1309

214g
Goals for
1350- 225Calorie/Ma1400
250g
cronutrients
Percentage 96%
95%
Vegetable Serving 3
Food Item/
Serving Size
Oatmeal
(1 cup)
Banana
(Medium)
Full-cream
Milk (200ml)

Overview
32.3g
9g
3.86g
4060g

9g

80%

100%

2.54.5g

100% 100% 100%

Fruit Serving 2

Day Two
Sat
Mono
Fat
Fat
Breakfast

Calories

CHO

Total
Fat

Poly
Fat

Trans
Fat

Protein

Fiber

158

27g

3.2g

0.5g

0.9g

1g

6g

4g

105

27g

0.4g

0.1g

0.1g

n/a

1.3g

3.1g

130

9.8g

7g

4.6g

n/a

6.8g

Lunch
Cooked Rice
(1 cup)
Boiled Water
Spinach
(2 cups)
Boiled Quail
Eggs (5)

169

37g

1.3g

0.1g

0.1g

0.1g

n/a

3.5g

1.7g

40

4g

0.4g

0.2g

n/a

n/a

n/a

4g

3.8g

80

0g

6g

2g

14g

0g

Dinner
Cooked Rice
(1 cup)
Grilled
chicken (w/o
skin, medium
piece)
Boiled Water
Spinach
(2 cups)

169

37g

1.3g

0.1g

0.1g

0.1g

n/a

3.5g

1.7g

98

0g

3.82g

1.052
g

1.372
g

0.871
g

n/a

14.92
g

0g

40

4g

0.4g

0.2g

n/a

n/a

n/a

4g

3.8g

Eliora 5
Snack
2 Carrots
(Large)
Apple
(Large)

60

14g

0.4g

0.2g

1.4g

4g

116

31g

0.4g

0.1g

0.1g

n/a

0.6g

5g

2.471

60.02

27.1

2.63.2g

51.2g

2535g

117%

108%

Daily Total 1165 190.8

Goals for
1350- 225Calorie/Ma1400
250g
cronutrients
Percentage 86%
84%
Vegetable Serving 4
Food Item/
Serving Size
Whole
Wheat Bread
(2 Slices)
Banana
(Medium)
Full-cream
Milk (200ml)

Overview
24.62 8.952 2.472
4060g

9g

61%

99%

2.54.5g

98%
95% 100%
Fruit Serving 2

Day Three
Total
Sat
Mono
Fat
Fat
Fat
Breakfast

Poly
Fat

Trans
Fat

Protein

Fiber

Calories

CHO

138

12g

1.8g

0.4g

0.8g

0.4g

n/a

6.2g

3.8g

105

27g

0.4g

0.1g

0.1g

n/a

1.3g

3.1g

130

9.8g

7g

4.6g

n/a

6.8g

Lunch
Cooked Rice
(1 cup)
Boiled
Spinach
(1 cup)
Boiled Egg
(50g)

169

37g

1.3g

0.1g

0.1g

0.1g

n/a

3.5g

1.7g

41

7g

0.5g

0.1g

0.2g

n/a

5g

5.3g

78

0.6g

5g

1.6g

2g

0.7g

n/a

6g

Dinner
Cooked Rice
(1 cup)
Cooked
Tempe (50g)
Soylicious
Silken Tofu
(125g)
Cooked
Green Beans
(1 cup)

169

37g

1.3g

0.1g

0.1g

0.1g

n/a

3.5g

1.7g

98

4.5g

5.5g

1.7g

1.85g

1.3g

n/a

9g

50

3g

1g

6g

44

9.9g

0.4g

0.1g

n/a

2.4g

4g

Snack
Banana
(Medium)
Carrot
(Large)
Apple

105

27g

0.4g

0.1g

0.1g

n/a

1.3g

3.1g

30

7g

0.2g

0.1g

0.7g

2g

116

31g

0.4g

0.1g

0.1g

n/a

0.6g

5g

Eliora 6
(Large)
Daily Total 1273 222.8
Goals for
1350- 225Calorie/Ma1400
250g
cronutrients
Percentage 94%
99%
Vegetable Serving 3

Overview
25.2g
9g
4.85g
4060g

9g

63%

100%

2.54.5g

3.2g

52.3g

29.7g

2.63.2g

51.2g

2535g

102%

100%

107% 100% 100%

Fruit Serving 2