DAYS	Breakfast	Exercise	Lunch		Dinner		Aditional Snacks	Normal Calorie Intake- 2,088	Total amount of calories	Calories burned
Sunday	Oatmeal-150 cal		Grilled Chicken sandwich – 350 cal		Whataburger #1- 630 cal.		apple- 95 cal	2,088 – 1,635 = 453	1,635
	water- 0 cal		Potato chips- 160 cal		Medium Fry- 390 cal		popcorn- 106 cal
			Dr. Pepper-250 cal		Sweet Tea – 88 cal
Monday	Oatmeal 150cal	30min weight lifting – burns126 cal	Chick-Fil-A 12 count- 400 cal		Turkey Sandwich- 350 cal		Pretzel- 108 cal	2,088 – 2,013 = 75	2,013	126
	Orange Juice – 113 cal		Med Waffle fries- 400 cal		Potato chips- 160 cal		Hershey bar- 210 cal
			Sweet Tea- 130 cal		Water- 0 cal		mini pringles- 118 cal
Tuesday	Cheesy omlet – 350 cal	30 min eliptical- burns 432 cal	Salmon- 366 cal		Grilled chicken ceasar salad- 264 cal		banana- 105 cal	2,088 – 1,760 = 328	1,760	432
	toast – 30 cal		Sweet Tea- 130 cal		Lobster- 129 cal		3 chocolate chip cookies- 234 cal
			fried rice(1 cup)- 228 cal		Water- 0 cal		Vanilla milkshake- 356 cal
Wednesday	3 pancakes- 780 cal	30 min jog- burns 480 cal	Marie Callender’s Chicken Pot Pie-380 cal		steak- 852 cal		grapes- 62 cal	2,088 – 2,064 = 24	2,064	480
	orange juice- 111 cal		Lipton sweet tea- 135 cal		baked potato- 161 cal
			5 saltine cracker-63 cal
Thursday	Bacon, egg, and chesse biscuit-426 cal	30 min of bicycling- burns 382 cal	Lasagna – 166 cal		spaghetti- 442 cal		beef jerky- 410 cal	2,088 – 1,979= 109	1,979	328
	Milk-122 cal		water-0 cal		2 slices of garlic bread- 412 cal		granola bar- 132 cal
	Orange-45 cal		garlic bread – 206		water- 0 cal
Friday	10oz strawberry shake- 320 cal	20 min swimming- burns 318 cal	fried tuna – 64 cal		Big Mac- 550 cal		Potato chips- 150 cal	2,088 – 1,891 = 197	1,891	318
			Dr. Pepper- 250 cal		Large fry- 500 cal		banana- 105 cal
					Lg Dr. Pepper- 270 cal
Saturday	Greek yogurt- 100 cal	10 min tennis- 111 cal	6 Tacos- 624 cal		BLT- 550 cal			2,088 – 2,020 = 68	2,020	111
	pineapple juice – 135 cal		Lipton sweet tea- 135 cal		med french fries- 365 cal
					water- 0 cal

-1 cup of broccoli chopped

 

                                                           Nutrients in broccoli:

Vitamin K – essential for the functioning of many proteins involved in blood clotting

Vitamin A – helps vision and is required for the immune system and production of red blood cells.

Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals.

Fiber – diets high in fiber promote digestive health. A high fiber intake can also help lower cholesterol.

Potassium – a mineral and electrolyte that is essential for the function of nerves and heart contraction.

Folate – is necessary for the production and maintenance of new cells in the body.

Lutein – may slow progression of age-related macular degeneration and cataracts.

source:http://www.healthyeating.org/Healthy-Eating/All-Star-Foods/Vegetables/Article-Viewer/Article/91/health-benefits-of-broccoli.aspx

10 sources of fiber:

Beans

Whole grains

Brown rice

Popcorn

Nuts

Baked potato with skin

Berries

Bran cereal

Oatmeal

Vegetables

 

10 sources of protein:

Turkey and chicken breast

Fish

Cheese

Pork chops

Lean beef

Tofu

Soy beans

Eggs

Yogurt & Milk

Nuts and seeds

 

10 sources of fat:

Avocados

Eggs

Olive Oil

Nuts

Nut Butter

Fatty fish

Coconut

Butter

Cheese

Processed meat

 

Sources of B12:

Meat

Fish

Liver

Crab

Fortified soy products

Dairy products

Fortified cereals (all bran)

Swiss cheese

 

 

Amino acids combine to make protein. They help us break down food, grow, repair body tissue, and perform many other bodily functions.

 

9 amino acids:

histidine,

isoleucine,

leucine,

lysine,

methionine,

phenylalanine,

threonine,

tryptophan,

valine

 

Foods with all amino acids:

Eggs

Meat

Soybeans

Quinoa

Poultry

Seafood

Dairy

DAYS	Breakfast	Exercise	Lunch		Dinner		Aditional Snacks
Sunday	Oatmeal-150 cal	runs 1 mile -burns 155 cal	Grilled Chicken sandwich – 350 cal		Whataburger #1- 630 cal.		apple- 95 cal
	water- 0 cal		Potato chips- 160 cal		Medium Fry- 390 cal		popcorn- 106 cal
			Dr. Pepper-250 cal		Sweet Tea – 88 cal
Monday	Oatmeal 150cal	30min weight lifting – burns126 cal	Chick-Fil-A 12 count- 400 cal		Turkey Sandwich- 350 cal		Pretzel- 108 cal
	Orange Juice – 113 cal		Med Waffle fries- 400 cal		Potato chips- 160 cal		Hershey bar- 210 cal
			Sweet Tea- 130 cal		Water- 0 cal		mini pringles- 118 cal
Tuesday	Cheesy omlet – 350 cal	30 min eliptical- burns 432 cal	Salmon- 366 cal		Grilled chicken ceasar salad- 264 cal		banana- 105 cal
	toast – 30 cal		Sweet Tea- 130 cal		Lobster- 129 cal		3 chocolate chip cookies- 234 cal
			fried rice(1 cup)- 228 cal		Water- 0 cal		Vanilla milkshake- 356 cal
Wednesday	3 pancakes- 780 cal	30 min jog- burns 480 cal	Marie Callender’s Chicken Pot Pie-380 cal		steak- 852 cal		grapes- 62 cal
	orange juice- 111 cal		Lipton sweet tea- 135 cal		baked potato- 161 cal
			5 saltine cracker-63 cal
Thursday	Bacon, egg, and chesse biscuit-426 cal	30 min of bicycling- burns 382 cal	Lasagna – 166 cal		spaghetti- 442 cal		beef jerky- 410 cal
	Milk-122 cal		water-0 cal		2 slices of garlic bread- 412 cal		granola bar- 132 cal
	Orange-45 cal		garlic bread – 206		water- 0 cal
Friday	10oz strawberry shake- 320 cal	20 min swimming- burns 318 cal	fried tuna – 64 cal		Big Mac- 550 cal		Potato chips- 150 cal
			Dr. Pepper- 250 cal		Large fry- 500 cal		banana- 105 cal
					Lg Dr. Pepper- 270 cal
Saturday	Greek yogurt- 100 cal	10 min tennis- 111 cal	6 Tacos- 624 cal		BLT- 550 cal		Hershey bar- 210 cal
	pineapple juice – 135 cal		Lipton sweet tea- 135 cal		med french fries- 365 cal		apple- 95 cal
					water- 0 cal

Skeletal Nutrition Assignment

A poor diet and lack of exercise can hurt the skeletal system due to inadequate nutrients and increased stress due to excess weight. However, a balanced diet can strengthen the skeletal system.

Foods with high calcium such as dairy, dark green leafy vegetables, or fortified foods can make your bones stronger. Since milk provides 300mg. Ca./8oz glass, it is often assumed it is the best food source of calcium. There are other excellent whole food choices for supplying Calcium, and the necessary minerals (e.g. magnesium, phosphorus, silicon) and vitamins

Consumption of high quality fats help the absorption of vitamins A and D into your bloodstream. Vitamin A is needed to keep your intestinal lining healthy and readily able to absorb minerals in the foods that you eat.

Here are some examples of foods that are rich in healthy fats: Extra virgin olive oil, avocados, organic eggs from cage-free birds, soaked nuts and seeds (about a handful per day at most), cold-water fish and high quality fish oils, coconuts and coconut oil, bone broths, and organically raised red and white meats (should be eaten sparingly if eaten at all – with proper planning, there is no physiological requirement for red and white meats)

Foods that are strongly acid-forming in your blood and should not be in your diet include: artificial sweeteners, soft drinks (pop), sugar, cookies, cakes, and pastries made with white flour, table salt, and alcohol. These foods will not make your skeletal system stronger.

sources-

http://naturalfoodpantry.ca/nurture-and-nourish-your-bones/

http://drbenkim.com/prevent-osteoporosis.html