Rantetoding 1
Samuel Palungan Rantetoding
Joshua Blackburn
PHE
5 October 2015
Diet Plan
According to Calorie Calculator in freedieting.com, my body needs 2382 calories
per day to maintain my body weight, but I think it’s pretty accurate because I can put my
exact age. Age can be the center point to calculate your calories because every age has
different needs. For my age, my weight isn’t in normal weight with others with the same
ages. From the BMI calculator, my BMI is 36.8.
I realized that I was eating too much junk food in my life. My body is lack of
fibers and vitamins. I should maintain my calorie intake at 2200 or below to lose some
weight. I also need to put more exercises maybe 30 minutes a day. I also want to put more
protein and less carbohydrates and fats every time I eat. I also need to eat more fruits and
vegetables and try to not eating junk food.
I will make a new diet plan consists of many nutrients in my daily food. I always
eat 2 meals a day maybe 1 meal a day. Maybe that’s the main problem because I always
skip breakfast that make me always hungry when eating my lunch and take big portion. I
also want to maintain my calorie intake 2200 or below to lose weight. If I’m hungry, I
will eat healthy snacks, like fruits not potato chips. I want to lose weight in a slow pace
because if I lose the weight so fast, it will come again. It may happen because I’m not use
Rantetoding 2
to eat low calorie meals. I also lack of drinking healthy beverages, like water. In a week,
maybe I drink 2-3 large cups of Starbuck Frappuccino. My target is to drink minimum 2.5
liters of water a day. From this 3 days, I’m not that consistently achieve my goal. I
achieve my maximum calorie intake, but I’m lack of eating fruits. I just eat 2 servings of
fruit a day. I also was eating junk food in day 2. I need to organize my daily food again. I
need to limit my appetite to eat junk food. I need to decrease my BMI to maximum 24.9
to make my body in normal range.
From my new diet plan, I can get more nutrients in healthy food, not food that can
bring diseases to my body. This will also make me to do more exercises and try to lose
some weight for my own benefits. With eating more fruits and vegetables than junk food,
it will make me get a lot of nutrients and full faster than eating junk food. Because fruits
can make you full faster than junk food and provide less calories.
From this assignment, I regret that I eat too many fats and consume too much
calories for my body. Because of that, my weight is not in the normal range. From now
on, I can maintain my calorie intake to lose some weight. I need to stay away from junk
food to get more nutrients for my body. I also need to drinks more water and stop
drinking Frappuccino. Maybe I can drink Frappuccino 1 time a week or 2 weeks. I
believe if I can control my food intake, I will reach my goal for losing weight and eating
healthier food and be a healthier man in the future.
Food Item/ Calori
Carbohydra
Dietary Plan Day One
Tota Saturat Mono
Serving
tes
l
size
es
Fat
ed Fat
Polyu
unsatu nsatur
rated
ated
Trans
Fat
Protein
Fiber
Rantetoding 3
Fat
Fat
Breakfast
2 slice of 150
26.8
2
0.5
0
0
0
6.2
0
bread toast
Egg
Mayonnais
78
45
0.6
4.7
5.3
1.6
1.6
0.4
0
0
0
0
0
0
6.3
2
0
0
660
32
34
12
4
10
0
56
0
380
48
19
2.5
7
6
0.1
4
5
60
4
0
0
0
0
0
0
0
21
3.3
0.4
<0.1
0
0
0
2.6
2
spinach
2 serving 162
43.3
0.3
<0.1
0.2
0.4
0
1.1
8.7
of pear
1 serving 53
14
0.1
<0.1
0
0.1
0
0.3
2.6
e (2
Tablespoon
)
Lunch
Fried
Chicken
(Thigh) (2
Piece)
French
Fries
(Medium)
Tomato
Ketchup (3
Tbsp.)
Dinner
3 cup
serving of
of
Apple
without
Rantetoding 4
skin
Snacks
Pringles
304
30.4
18.2 5.1
0
0
0
2
2
1913
203.1
80.9 22
7.2
6.5
0.1
80.5
38.3
Totals
Goals For 2200
225 g
79 g 24
18
18
19
80.4 g
35 g
calories
Percentages 87%
90%
102
40%
36%
1%
100%
109%
Fruits
%
3
(1/3
serving)
Daily
for Goals
Vegetable
3
Servings
91%
Serving
Food Item/ Calori
Carbohydra
Dietary Plan Day Two
Total Saturat Mono
Serving
tes
Fat
es
ed Fat
size
Polyu
Trans
unsatu
nsatur
Fat
rated
ated
Fat
Fat
Protein
Fiber
Breakfast
1 Banana 105
27
0.4
0.1
0
0.1
0
1.3
3.1
(medium)
Mark and 471
62
20
8
0
0
0
9
6
Spencer
Triple
Chocolate
Crunch
Cereal (100
Rantetoding 5
g)
Greenfields
87
12
3
2
0
0
0
4
1
268.4
22.3
4.1
0
0
0
0
32.8
0
Breast)
Steam Rice 199
45
0.4
0.1
0
0
0
4.2
1.2
(1 Cup)
2
390
60
10
6
0
0
0
16
8
e (100 g)
Dinner
2 Oranges
124
1 cup of 98
15
25
0.4
0.6
0
0.2
0
0.2
0
0.1
0
0
2.4
1.1
6.2
3.9
Papaya
Snacks
Delfi Chic 170
33
4
1
1
0
0
2
1
301.3
42.9
17.4
1.2
0.2
0
72.7
30.4
Totals
Goals For 2200
225 g
79 g
24
18
18
19
80.4 g
35 g
calories
Percentages 86%
134%
54%
73%
7%
1%
0%
90%
87%
Choco Malt
Milk
(100ml)
Lunch
Chicken
Katsu
(1
Homemade
Salad with
Mayonnais
Choc
biscuit
pack)
Daily
(1
1882.4
Rantetoding 6
for Goals
Vegetable
2
Servings
Fruits
4
Serving
Food Item/ Calori
Carbohydra
Dietary Plan Day Three
Total Saturate Mono
Serving
tes
Fat
es
d Fat
size
Breakfast
Milo
Polyu
Trans
unsatu
nsatur
Fat
rated
ated
Fat
Fat
Protein
Fiber
248
22
4
2
0
0
0
29
5
87
12
3
2
0
0
0
4
1
199
231
45
0
0.4
14
0.1
4.3
0
4.9
0
1.9
0
0.1
4.2
24
1.2
0
480
110
64
4.3
23
8.4
3.6
3.8
9
2.4
8
1.6
0.1
0
5
4.2
6
0.3
cup)
Cap cay (2 282
8.6
20.6
5
0
0
0
17.6
2.2
16
0.3
0.1
0
0.1
0
0.6
0.8
Choco Ball
Cereal
Greenfields
Choco Malt
(100ml)
Lunch
Steam Rice
Pork Chop
Dinner
Large Fries
Cheese Dip
Sauce (1/4
Serving of
110 g)
Snacks
1 cup
grape
of 62
Rantetoding 7
1 Orange
Daily
62
1761
15
186.9
0.2
73.9
0
20.9
0
16.3
0
11.6
0
0.2
1.2
89.8
3.1
19.6
Totals
Goals For 2200
225 g
79 g
24
18
18
19
80.4 g
35 g
calories
Percentages 80%
83%
94%
110%
91%
64%
1%
112%
56%
for Goals
Vegetable
Fruits
2
Servings
2
Serving