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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 on theme: "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."— Presentation transcript:

1 Nutrition and Fitness Program

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

5 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.

6 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

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

8 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. =======

9 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.

10 . Crunches weights walking jogging dancing fun jump rope Climbing Exercises

11 . 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

12 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.

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

14 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.

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

16 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

17 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

18 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

19 *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

20 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.

21 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.

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23 THE END…. THANKS FOR PAYING ATTENTION !!!


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