Jauwena 1

Abelhard Moshe Jaime Jauwena

Mr. Joshua Blackburn
Health Education 10
5 October 2015
Dietary Plan
According to Freedieting, I as a moderately active 15-year-old exercising four times a
week need 2,126 calories a day to maintain my 55kg-weight. Using Mayo Clinics BMI
Calculator, I have a body mass index of 20.7, which is within the 16.8 23.8 range ideal for a
15-year-old. From my personal experiences, I agree with the amount of caloric intake I
should have per day. I have lost 3-4kgs by moderately exercising and reducing the portion of
my food during the holidays, and I will therefore continue my exercises whilst slightly
increasing my food intake to maintain weight. I know that by eating three meals a day, having
fruits as snacks, and avoiding junk foods, I consume 1,415.2 1,919.9 calories depending on
the portion of my meals. This is still below the 2,126 calories that I need to maintain my
weight; thus, I need to increase my food intake, particularly during breakfasts and lunches, to
meet my caloric needs and stay healthy.
After finishing the Weekly Food Diary assignment, I have found some deficiencies
in my breakfasts. I almost always have a tuna sandwich mostly accompanied by 200ml of
low-fat chocolate milk. It covers my needs for carbohydrate, protein, and calcium intakes.
However, my breakfast menus lack green veggies and fruits, and thus my vegetable, fruit, and
fiber needs werent abundantly met. My breakfast menu only changes during Sundays, where
I consume a plate of Manadonese porridge consisting of kales, spinaches, sweet potatoes,
corn kernels, pumpkins, basil, and rice (sometimes also accompanied by fried shreds of tuna).
All necessary macronutrients, except for protein, which can be fulfilled by adding side dishes,
were consumed during Sunday breakfasts only. Therefore, I will need to include greens in my

Jauwena 2
breakfast menus and combine that with fruits. For my lunches, I regularly consume white rice
accompanied with a side dish (or side dishes) and vegetables. I also noticed that I ate either
fish or chicken as side dishes and ate a variety of vegetables, which enables me to get
different nutrients from different foods everyday. My dinner menus are similar to my lunches.
Therefore, I need to maintain both my lunch and dinner habits in my diet plan. I mainly eat
fruits as snacks. However, since I only eat apples, bananas, and mangoes, I should expand the
variety of food that I eat to get different nutritional benefits.
Before planning this Dietary Plan, I realized that I sometimes didnt drink enough
water. I drink four-to-five glasses of water a day, or eight or more glasses should I exercise.
Therefore, I will require myself to drink eight glasses of water on days in which I dont
exercise, and more should I do. I will include vegetables and fruits in my breakfasts to ensure
the fulfillment of all macronutrients. Lastly, I have noticed that I consume most calories when
I eat outside. Thus should I eat in restaurants I will firstly only consume one portion of
meal consisting of carbohydrates, protein, vitamins, fat, and fiber. Secondly, I must not eat
foods that are high in sugar and in saturated and trans fats. I will apply the second
requirement to every meal I plan to eat, too. The rest of my diet practices stay the same, as
they address my caloric, macronutrients, vegetable, fruit, and fiber needs.
By drinking more water, I will reduce the chances of getting kidney stones and
becoming dehydrated due to lack of water intake. At the same time, drinking more water can
energize my muscles and helps maintain bowel function (Zelman, 6 Reasons to Drink
Water). I will also lower the chances of getting heart diseases, lower blood pressure, prevent
cancer, promote gastrointestinal health, and aid eye vision by consuming more vegetables and
fruits (Vegetables and Fruits). By not eating sugary foods, I will not consume empty
calories, which will aid me in weight control, and I will reduce the chance of heart disease
due to an increase in triglycerides (Coila, What Are the). Lastly, by not consuming foods

Jauwena 3
high in saturated and trans fats, my lipoprotein cholesterol levels will not rise, which results
in a reduction in the likelihood of getting heart diseases (Pruthi, et al., Dietary fats:
Know).
In conclusion, I will add fruits and vegetables into my breakfasts in order to fulfill the
needs of all macronutrients and the requirement of having 2.5 3 cups of vegetables and 2
2.5 cups of fruit each day. I will also drink at least 1.9ml of water everyday, or more should I
exercise, to maintain hydration. I must stay away from junk and sugary foods, which contain
high amounts of added sugar and saturated and trans fats, and watch my food portion to avoid
eating too much calories. This Dietary Plan assignment helped me control my macronutrient
intakes and realize the deficiencies in my water consumption. Also, by planning what will I
eat, I will be able to control my calorie consumption and apply those habits into my future
diets, thereby making me able to maintain my weight.

Dietary Plan Day One

Food Item/Serving Size

Calor Carb
ies
s (in
g)

Tot
al
Fat
(in
g)

Sat
Fat
(in
g)

Mono
Fat
(in g)

Poly
Fat
(in
g)

Tra
ns
Fat
(in
g)

Prot Fib
ein
er
(in (in
g)
g)

0.397

1.01
9

0.01
3

7.97

3.8

Breakfast
Whole wheat bread (2
slices)

161

27.33 2.24 0.46

2

Canned tuna in olive oil

(43g)

60

Low-fat cheddar cheese

(1 slice)

35

Sunny-side up egg (50g)

72

0.36

1.821

0.95
2

0.01
9

6.26

4.74 1.55
6

Jauwena 4

Cucumber (sliced, 20g)

0.73

0.02 0.00
7

0.001

0.00
6

0.13

0.1

Tomatoes (sliced, 20g)

0.80

0.02 0.00
3

0.003

0.00
9

0.19

0.1

26.95 0.39 0.13

2

0.038

0.08
6

1.29

3.1

Banana (1, 18.5cm)

105

HiLo Teen Low-Fat

Chocolate Milk (200ml)

170

32

2.5

Lunch
White rice (100 g)

130

28.17 0.28 0.07

7

0.088

0.07
6

2.69

0.4

Boiled cauliflowers (50g)

12

2.06

0.22 0.03
5

0.016

0.10
8

0.92

1.2

Grilled chicken breast

(skinless, 196g)

296

6.21 1.94
4

2.376

1.49
7

0.02
0

59.8
6

0.420

0.21
3

2.46

4.8

Snacks
Mango (2, 150g)

180

44.94 1.14 0.27

6
Dinner

White rice (100g)

130

28.17 0.28 0.07

7

0.088

0.07
6

2.69

0.4

Grilled salmon (300g)

513

1.47

22.6 3.93
8
6

8.208

7.88
1

71.9
1

Boiled kale (50g)

14

2.82

0.20 0.02
6

0.015

0.09
6

0.95

1.0

0.14 176g
6g

15.
3g

Daily Totals

1885

198.5 73.0 14.7

6g
2g 78g

29.86
1g

20.2
44g

Goals for
Calories/Macronutrients

2126

318g 47.2 16.1

4g
2g

16.12
g

15g

0g

106g 30g

Percentages of Goals for

Calories/Macronutrients

88.67
%

62.44 154. 91.6

%
57 3%
%

185.2
4%

134.
96%

0%

166.
04%

51
%

Jauwena 5

Vegetable Servings

1.153 Fruit
Servings

Dietary Plan Day Two

Calo
ries
Food Item/Serving Size

Car Total SatF Mon Poly Tra Pro Fib

bs Fat (in at
oFat Fat ns tei er
(in
g)
(in (in g) (in Fat n
(in
g)
g)
g)
(in (in g)
g) g)
Breakfast

White rice (100g)

130

28.1
7

0.28

0.07
7

0.088

0.07
6

2.6
9

0.4

Boiled egg (medium, 45g)

70

0.50

4.77

1.47
0

1.835

0.63
6

5.6
6

Boiled Bok Choy (100g)

12

1.78

0.16

0.02
1

0.012

0.07
7

1.5
6

1.0

Sliced apple (skinless,

185g)

89

23.6
0

0.24

0.03
9

0.009

0.06
8

0.5
0

2.4

Sliced papaya (100g)

43

10.8
2

0.26

0.08
1

0.072

0.05
8

0.4
7

1.7

Lunch
White rice (100g)

130

28.1
7

0.28

0.07
7

0.088

0.07
6

2.6
9

0.4

Stir-fried collard greens

(56g)

86

13

One whole tilapia fish

(grilled, 333.3g)

427

8.83

3.13
3

3.183

87.
16

Snacks
Watermelon wedges (4,
approx. of watermelon)

343

86.3
7

1.72

0.18
3

0.423

0.57
2

6.9
8

4.6

Elle & Vire Banana Yogurt

(1 cup)

103

22

Dietary Plan Day Three

Calor Carbs Total SatF Mono Poly Tra Protei Fiber
ies
(in g) Fat at (in Fat
Fat
ns n (in (in g)
Food Item/Serving
(in g) g)
(in g) (in g) Fat
g)
Size
(in
Dinner
g)
Potatoes (wedged, boiled,
100g)
Manadonese
Broiler chicken breast
porridge
consisting
(meat only,
stewed)
of:
Sweet soy sauce (3 tbsp)
Rice (20g)
26
Boiled broccoli (100g)
Boiled spinach
5
(20g)
Boiled carrots (100g)
Boiled sweet corn
10
kernels (10g)
Boiled kale (20g)
Daily Totals
Boiled sweet
potatoes (20g)

6
15

Boiled
(20g) 26
Goals cassava
for
Calories/Macronutrients
Boiled pumpkin
4
(20g)
Percentages of Goals for
Calories/Macronutrients
Boiled basil leaves
2
(10g), and
Vegetable Servings
Water (300 ml)
0

r e a k 0.10
f a s t 0.02
86 B20.0
1
6

0.002

0.04
3

1.7
1

1.8

226

1.545

0.99
0

43.
47

4.54

1.27
5

140
5.63
35
0.75

34
0
0
0
0
0.06 0.015 0.018 0.015 0
7.18 0.41 0.07 0.040 0.17
0.05 0.009 0.001
0.022 00
9

0
1
0
0.54
0.1
0 2.3 3.3
0.59 8 0.5

35
2.10

8.22 0.18 0.03 0.006 0.08

0.15 0.020 0.037
0.537 90
0

0 0.7
3
0.34 6 0.2

1.13
1955
3.54

0.08 0.010 0.006 0.039 0

283. 26.77g 6.49 7.303 4.85
0.03 0.006 1g
0
0.012
0
82g
g
5g

0.38
0.4
0g 163 22.
0.27 .03 0.56g
g

6.571
0 47.24g
0
0
2126 318g
16.1
2g
0.98 0.01 0.007 0.002
91.9 89.2 56.67 40.2
6% 5%
%
7%
0.26 0.06 0.004 0.009
4.91 Fruit
0
0
0
Servings

2
0

0
0
16.12
15g
0g0 1060.214
30g
g
g
0.001 0
0.14
0.2
45.3 32.3 0% 153 75.
%
7%
.8
33
0.039 0
0.32 % 0.2%
0

0.30 0.102 0.069 0.088 0.00 14.58

10

Yellowfin tuna
(grilled, 50g)

65

Honeydew melon
(1, 185g)

67

16.82

0.26 0.070 0.006 0.109

1.5

Pear (1, 185g)

105

28.18

0.26 0.041 0.155 0.174

0.67

5.7

Ultra Milk Low-Fat

Milk (1, 250ml)

110

13

3.23

0.5

Lunch
White rice (120g)

156

33.80

0.34 0.092 0.106 0.091

Chicken and chop

suey (1 cup, 240ml)

220

18

15

Grilled chicken on
skewers (5 skewers,
1 skewer has 3
pieces)

200

15

15

Orange (1, large,

approx. 31/16 in
diameter)

86

21.62

1.73

4.4

0.22 0.028 0.042 0.046

Jauwena 6

Jauwena 7
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Jauwena 8
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Jauwena 9
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