Tanaya 1

Jerrycho Tanaya
Mr. Joshua Blackburn
Physical and Health Education
5 October 2015
Dietary Plan Assignment
After calculating my calories in calculator.net, I obtained some information regarding to
my weight and calories. As a 15 year old boy with a 163 cm height and 63 kg weight, I need
2.706 calories/day in order to maintain my weight. Those calories calculation occur if I do 6-7
times exercise in a week. According to the BMI calculation my weight falls in 23.34 kg/m2 which
are in the edge of the normal ranges and nearly falls into the obesity range. I dont really agree
with this BMI calculation because it just calculates the height and weight of our body. The BMI
calculator doesnt calculate the amount of muscle inside the body which is a high percentage in
boys puberty period.
Based on my weekly food diary, I found out the excesses and deficiencies of my diet. In
my daily life, I have consumed the suitable amount of carbohydrate and protein. I have drunk
enough amount of water most of the time and I do exercise minimal 4 times in a week. The
deficiencies of my diet are the amount of vitamins I gained from vegetables and fruits. I eat
carbohydrate and protein for every meal, but I dont eat any vegetables nor fruits on several
meals. The calories I take also unstable each day. Sometimes I take more than 3000 calories a
day and sometimes I consume less than 1500 calories in a day. In my dietary plan, I will raise the
amount of vitamins intake in a day. I will also make the calories I take more stable.
Before this diet plan, my calories were unstable in the range of 1400 up to 3100. I want to
maintain my weight so I will not become an obesity person. In order to do this, I will keep my

Tanaya 2
calories between 2000 and 2900. I will make sure that I eat a fruit or drink a glass of juice every
breakfast and eat another one every dinner. In every meal, I want a portion of vegetables on my
plate in order to provide my body with fiber. I will eat fat around 25 percents of my calories need
which is 75 grams. For the carbohydrate, I will eat carbohydrate on around 50% of my calories
need which is 338 grams. The amount of my protein intake will be around 169 grams. I will also
consume more water which is at least 9 glasses in a day. I will consume 35 grams of fiber in a
day. In my diet plan, I should burn more than 4800 calories in a week which means 8 hours of
exercise in a week.
By planning my diet plan, I will gain another benefit other than gaining enough nutrients.
Through my diet plan I could reduce the risk of obesity and heart attack. Obesity and heart attack
are caused by the pile of fat in our body. By reducing the amount of fat and increasing the hours
of exercise, I will reduce the risk of getting those sicknesses. When our body gets sufficient
amount of nutrients and exercise, our body will be fitter so we will not get sick easily. Hours and
hours of exercise will help us build our stamina which will be very helpful for athletes.
Based on the health calculator, I should consume 2.706 calories a day in order to maintain
my weight in the normal range. Three day dietary plan will be my guide to achieve my goal
which is to live a healthier life. From the process of creating these three day dietary plan, I can
monitor and observe my previous diet. I am able to tell the excesses and deficiencies of my diet.
I have lived a healthy live before, but it was not perfect yet. In my diet plan, I should consider
several things from my several diets such as the amount of fruit and vegetables consumed. In
order to live a healthier live, I should control my calories and nutrients intake and also the
exercises I do.

Tanaya 3
Day 1
Food
Items

Calori
es

Carb
s

Total
Fat

Satura
ted fat

Mono
Fat

Poly
fat

Trans
fat

Prote
in

Fiber

0.5 Cup
of rice

100

23

A glass
of
orange
juice
10
pieces
of
Chinese
broccoli
200
grams
of spicy
wings
Lunch
0.5 Cup
of rice
1
portion
of opor
ayam
4 oz of
long
beans
Snack
1
chocola
te
croissa
nt
1 cup of
chocola
te milk
Dinner
Hainan
s
chicken
rice
(170
grams)
1
Mango
4 oz of
water

132

33

190

30

10

10

20

440

26

16

100

23

320

11

25

12

15

145

13

220

25

11

230

31

309

38

11

13

1.5

135

35

22

Tanaya 4
spinach
Daily
total
Fruits
Vegetab
les
Goals
Percent
age of
Goals

2343

262

101

35

82

53.5

304
86%

75
135
%

30
116%

30
30%

15
53%

0
100
%

169
49%

35
153
%

2
3
2706
87%

Day 2
Food
Items

Calorie
s

Carbs

Total
Fat

Satura
ted fat

Mono Fat

Poly
fat

Trans
fat

Protei
n

Fiber

50
grams
of fried
noodles
8 oz of
mango
juice
3 oz of
fried
shrimp
3 oz of
broccoli
Lunch
0.5 cup
Chicken
Fried
rice
1 cup of
the
tarik
3.5 oz
of leaf
mustar
d
Snack

84

100

25

206

10

10

18

26

200

67

15

98

19

79

15

510

80

17

12

190

24

93

20

One
oreo
mc.flurr
y
1
shrimp
burger
(2 oz)
Dinner
3 ounce
of
grilled
chicken

Tanaya 5
300
grams
of
spaghet
ti
bologna
ise
cup
papaya

255

44

13

165

41

1
contain
er of
salad
Daily
total
Fruits

190

14

10

2196

314

67

18

121

35

2706

304

75

30

30

15

169

35

81%

103%

89%

60%

13%

20%

>100%

72%

100%

Vegetab
les
Goals
Percent
age of
Goals

2
3

Day 3
Food
Items

Calorie
s

Carbs

Total
Fat

Saturated
fat

Mono Fat

Poly
fat

Trans
fat

Protein

Fiber

5 oz tuna
sandwich
A cup of
Broccoli
soup
1 cheese
omelet
1 cup of
strawberr
y juice
Lunch
cup of
fried
potatos
One thigh
of crispy
KFC
3 ounce of
baby
spinach
Snack
1 glass of
low fat
milk

350

17

31

100

10

200

29

12

130

32

225

29

12

370

15

26

18

25

100

12

Tanaya 6
Dinner
4 oz of
steamed
potato
4 ounce of
beef
rendang
100 grams
of daun
singkong
1 banana
Daily total
Fruits
Vegetables
Goals
Percentage
of Goals

80

20

21

369

19

15

24

74

15

105
2128

27
227

91

0
14

0
1

0
0

0
0

112

23

2
3
2706
78.64%

304
75%

70
130%

30
46%

30
3%

15
0%

0
100%

70
160%

35
66%

Work Cited
"BMI Calculator." Calculator.net. Calculator.net, n.d. Web. 28 Sept. 2015.
"Calorie Calculator." Calculator.net. Calculator.net, n.d. Web. 28 Sept. 2015.
"Calorie Counter." Free , Diet & Exercise Journal. N.p., n.d. Web. 03 Oct. 2015.
"Macronutrient Calorie Calculator." Carb, Protein, Fat Calorie Calculator. N.p., n.d. Web. 04
Oct. 2015.