Nutrition and Fitness Program. 33 years old. Height: 05 feet 08 inches. Weight 250 lbs. Morbid obesity. Jane NOW 4 YEARS BEFORE 2 YEARS MORE 150 lbs.

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Presentation transcript:

Nutrition and Fitness Program

33 years old. Height: 05 feet 08 inches. Weight 250 lbs. Morbid obesity. Jane NOW 4 YEARS BEFORE 2 YEARS MORE 150 lbs.

Previous to the first week. Smaller portions. To cut down a spoonful at a time. Do not skip meals! To begin eating more of the healthy foods. Eating approximately every two hours. Try to stop eating about 3 hours before going to bed. Food which fill you up.. Vitamins. Keep an eye on your calories, fat, and carbs.

Olive oil, vinegar, canola oil. Cut out fried foods. Add ginger, cayenne pepper, turmeric or mustard. Drink at least one cup of green tea daily. Drink 8 to 12 cups water daily

What should be included in a nutrition plan? Diet for an overweight person.

MondayTuesdayWednesdayThursdayFridaySturdaySunday Break _ fast 8.00 a.m. -Scrambled eggs with whole-grain toast -Chopped tomatoes. -a big cup of tea/coffee. -Chopped banana with honey. - A big cup of tea/coffee. - Whole-grain toast. -A bowl of cereal with flaxseed and nuts with skim milk. -A big cup of tea/coffee. - A sandwich on whole-grain bread with ham and avocado - A big cup of tea/coffee. -Whole-grain toast. A big cup of tea/coffee. -Chopped tomatoes with chopped of cheese. - A biscuit (quaker biscuit) or. -A fruit. -A big cup of tea/coffee. Some chopped fruits Goal-grain toasts. - A big cup of tea/coffee. Snack a.m. -A shake of fruits with flaxseed. -A small handful of raw nuts and a banana. -Chopped fruits with honey. -A yogurt with flaxseed. -A yogurt with quaker. -A small handful of raw nuts and a banana. -A small handful of raw nuts with yogurt. Dinner 2:00 p.m. -Salad Juice -Grilled chicken -Brown rice. -Jelly -Salad -Juice -Grilled turkey –Mixture of cooked vegetables. -Rice pudding -Salad -Juice Legumes -Jelly -Salad -Juice -Grilled chicken.Whole-grain pasta -Flan -Salad -Juice -Grilled turkey -Brown rice -Rice pudding -Salad -Juice - A hard- boiled egg -Jelly -Salad -Juice -Fish -Potatoes. Flan Tea 6:00 p.m. -Cooked fruit -A cup of green tea -Quaker biscuit -A cup of green tea -6 crackers. -A cup of green tea -Cooked fruit -A cup of green tea -Quaker biscuit -A cup of green tea 6 crackers. -A cup of green tea -Cooked fruit -A cup of green tea Sup_ per 8.00 p.m. =======

How often should a person work out? Do not go crazy and overdo it. Walk on a treadmill, starting at 10 minutes each time (this will help you when you decide to try more difficult exercise). To lose weight gradually is to keep it off.

. Crunches weights walking jogging dancing fun jump rope Climbing Exercises

. Monday: walking 30 minutes, 10 crunches ( 4 times). Tuesday: jogging 20 minutes,crunches. Wednesday: Jogging 20 minutes, jumping rope 10 min Thursday: dancing fun 30 minutes, jumping rope 10 minutes Friday: jogging 30 minutes, jumping rope 15 minutes Saturday: Climb a hill 40 minutes, weights 15 minutes

MALNUTRITION deficiency of certain vital nutrients in a person’s diet. The deficiency of nutrients on the growth, physical health, behavior and other functions of the body. affects children and the elderly.

SOME OF THE CAUSES *Lack of food *Loss of appetite *Unhealthy diet *disorders like anorexia. *digestive diseases

KATIE She is a 21-years-woman who needs to gain weight. She suffered anorexia nervosa. She weights 40 kg. and heightes 1.68 Mt. She needs to gain 25 Kg.

… TO OBTAIN EXCELLENT RESULTS SHE MUST FOLLOW THE NEXT ADVICES…

Make 4 meals a day respecting the same schedule Do not skip any meals Try the food stand. Sleep at least 8 day hours. consume coffee or tea and biscuits Write down everything If one day you get a stomach ache Do not give up never to dessert

Some foods that should be on your diet: Beef Eggs, including the yolk Three. whole milk burgers rice Salads fruit vegetables fried chicken Bread Mashed Potatoes tuna Pasta Soup Within a week you should eat: 2 to 3 times rice 2-3 times paste 2 to 3 times legumes 2-3 times potatoes 2 to 3 times fish THE FOLLOWING ARE COMPLEMENTS: Creatine monohydrate Smoothie with protein powder and carbohydrates Vitamin B, C, E

Daily Plan Example *Breakfast Cereal Milk Fruits *Lunch fruit nectar 2 sandwiches (bread, 4 slices of turkey breast ham, 100g of cheese, onion, lettuce, and mayonnaise light) Fruits like papaya or melon

*Snack liquid yoghurt A cereal bar Fruit like apple or pear *Dinner Fruit juice 2 cans tuna loin in water or fish fillet 200g steamed rice vegetables to taste Gelatin Dyet

Monday Breakfast: yogurt with honey or sugar. cereals. Seasonal fruit into chunks or nuts. Tuesday Breakfast: glass of skimmed milk with chocolate. Toasted bread with olive oil and tomato. 1 fruit juice. Wednesday Breakfast: coffee with milk semidesnatada. Galletas of breakfast with jam. Juice of 1 orange. Thursday Breakfast: 1 coffee with milk semidesnatada. Toasted bread with butter and honey. 1 fruit juice Friday Breakfast: 1 plain yogurt. Breakfast cereals. 1 banana. Saturday Breakfast: 1 coffee with milk semidesnatada. Churros. Juice of 1 orange. Sunday Breakfast: coffee with milk semidesnatada. 1 piece of bread or homemade pie. 1 fruit juice. Lunch: lentil dish. Eggs any style with lettuce. Cheese of your choice. Lunch: Salad with avocado. Meatballs gardener. Lunch: Rice with vegetables. Pollo with apple. 1 yogurt of fruits. Lunch: Salad verdeuras with a portion of meat and cheese. Peach in syrup. Lunch: salad vegetables. Salmon with mashed potatoes. 1 kiwifruit. Lunch: Potatoes cooked to taste. Baked fish with salad. 2 tangerines. Lunch: Seafood Paella. Mixed salad. custard. Snack: ham sandwich. One fruit juice Snack: Banana with hot chocolate Snack: 1 bread with paté. 1 fruit juice. Snack: fruit plate with yogurt. Snack: Cottage cheese with honey. Snack: Bread with olive oil and tomato. 1 glass of skimmed milk Snack: yogurt with nuts. Dinner: Cream of carrot. Nuggets of cod. Pineapple in syrup. Dinner: Julienne. Fried chicken with tomato. Grapes. Dinner: Strawberries with kiwi and fresh cheese. pear. Dinner: Egg and spinach with tomatoes like "cherry". 1 flan. Dinner: Chicken breast and vegetables, 1 glass of skimmed milk. Dinner: Mashed potatoes. Loin steaks. 1 slice of fresh pineapple. Dinner: tortilla soup, baked fish with potatoes. 1 pear.

EXCERCISES TO DO WEEKLY Monday: Chest and biceps Tuesday: Shoulder and trapezoid Wednesday: Back and triceps Thursday: Legs and abs Friday: Chest and biceps EACH IN 30 MIN.

THE END…. THANKS FOR PAYING ATTENTION !!!