Sci Week 6 Essay

BMI, Diet and Exercise Program
Ayano Moon
DeVry University
Professor: Erin Hetrick
Week 6

By definition of BMI, Body Mass Index is a measurement representing the ratio of a person’s body weight to his or her height. The BMI describes the body weight relative to height, and it correlates strongly (in adults) with the total body fat content. A body mass index of less than 20 is considered to be underweight, while a body mass index between 20 and 25 is considered healthy. A body mass index in the range of 25 to 30 is regarded as overweight. A body mass index over 30 is regarded as obese. A body mass index of 100 or greater is regarded as morbidly obese.
Determining my Body Mass Index, the formula for determining Body Mass Index is:
BMI (kg/m2) = weight (kg) / height (m) 2
For my personal BMI calculation, I will use the following factors:
Weight –134lbs. 134lb / 2.2 = 60.9kg.
Height = 5 feet tall. 5ft and 0 inches = 60in. 60 in. x 0.0254 m/in. = 1.524m.
Square root of my height in Meters = 1.524 x 1.524 = 2.323 m2
60.9kg / 2.323 m2 = 26.2 BMI
We can also create a daily meal plan for healthy diet. I’ll use myself as an example for this plan. I exercise daily and eat right to maintain my body weight and appearances. I have just giving birth to my son so I expected this, but my BMI shows that I am over weight, so I have developed a daily eating regiment to allow me to lose the weight necessary to reach my healthy BMI. With what I know and based on what I used to do to maintain and control my diet, I have developed a 4-meal plan for a given day based on 2000 calories per day regimen:
Breakfast - Garden Scramble: This meal has 352 calories and contains 32g of carb, 38g of protein and 8g of fat. This meal’s ingredients are 1 cup mushroom, ¼ cup onions, 1 ½ medium tomatoes, 5 egg whites, ½ tsp oil, 1 cup broccoli and 1oz low-fat cheese.
Lunch - Triple Berry Fruit Salad: This meal has 297 calories and contains 32g of carb, 31g of protein and 5g of fat. This meal’s ingredients are ¼ tsp of vanilla extract, ¼ cup of grapes, 6 tbs of vanilla protein powder, 1 tbs of chopped walnuts, 1 tbs Splenda, ¼ cup of blueberries, 1cup of strawberries, 1cup of raspberries and 4tbs of non-fat plain yogurt.
Snack - chocolate bar: This snack has 315 calories and contains 31g of card, 32g of protein and 7g of fat. The ingredients are 10tbs of unsweetened applesauce, ¼ vanilla extract, 4tbs of uncooked oatmeal, 1tbs of vanilla protein powder, 7 egg whites, 2tsp of Splenda, 1 ¼ of oil and ½ of unsweetened cocoa.
Dinner - Bruschetta with Chicken: This meal has 346 calories and contains 31g of carb, 33g of protein and 10g of fat. The ingredients for this meal is 1 slice of rye bread, 2oz of broiled chicken, 1tsp of olive oil, 3tbs of non-fat ricotta cheese, 3 medium tomatoes, 2tsp of garlic and 1tsp of basil.
Late Dinner (before 9pm) – Turkey and Black Beans: This meal has 397 calories and contains 35g of carb, 44g of protein and 9g of fat. This meal’s ingredients are ½ cup of black beans, 2 ½ cup of broccoli, 3tbs tomato sauce, 2oz of skinless turkey breasts, 2 ½ cup of zucchini, 1tsp of garlic, 1 ½ tbs of oil and 2 slice of red onions.
This meal plan for a day contains total of 1,707 calories, 161g of carbs, 178g and more of protein and 39g of fat. Sometimes, it’s hard to eat healthy, especially you’re having a lunch or dinner with your family and friends, but I always try to match up with something that will not go out of my diet plan. As far as exercise, I haven’t made it to my six weeks mark of having a baby yet, so I’m not working out. However, this is the exercise plan I have and what I’m planning to do when I do get to the point. * 30 minutes to 1 hour of cardio workout for five days a week. * About an hour of strength training (weight lifting) for two to three times a week. * Keep myself away from electronics such as TV, phone, PC, etc. * Check my weight and BMI weekly bases to see the progress.

Show More

Resistance Training On Strength And Power In Upper Extremities In Wheelchair Athletes

Broiler Chicken Case Study

animals 02 00261 Essay

Notes On Neuroprosthetics

Spinal Cord Injury and Pregnancy Essays

Case2-Loewen Group-Capital Structure Essay

Solution on Southern Discomfort Case Essays

Achievement Standard Chemistry 92389 V2 Essay

Eggshell Membrane Reduces Joint Pain Essay

Hsm/240 Sentence Outline Week 4 Essays