StressreductionNutritionplan.docx

Stress Reduction Plan

Name_____________________________ Section #_______ Date________

For full credit, all lines must be filled in (see chapter 9 for help.)

My top 5 sources of stress are:

1.

2.

3.

4.

5.

Ways I will use stress management to reduce my top 5 sources of stress are:

1.

2.

3.

4.

5.

The relaxation technique I will practice is __________________________________________________________________

Amount of time I will spend in relaxation is ____________________________________

Time of day I will practice relaxation is ________________________________________

Place I will practice relaxation is _____________________________________________

Nutrition and Weight Control Plan

Name ___________________________

Section # ______

Date _________

Based upon the results of Lab 8a, how will you change your diet to bring it into line with the food guide (reference: chapter 8 & web page supplemental material).

________ Current weight

________ Desired weight

My goal is to:

________ maintain my weight

________ lose weight

________ gain weight

You will choose a category on the next few pages based on your goal.

Choose only one of the following three categories:

Weight Maintenance

If you are exercising more than you did before taking this class, you will need to eat more to maintain your weight.

Extra Calories Spent in Exercise

Activity

Minutes

Calories burned

TOTAL CALORIES:

Additional Foods I Will Eat

Food

Amount

Calories

TOTAL CALORIES:

Are totals daily or weekly? (Circle one answer) DailyWeekly

For weight maintenance, totals should be equal (energy in = energy out)

Weight Loss (fat mass)

To lose weight you want to create a daily calorie deficit of 500-1000 calories through a combination of diet and exercise. This will result in a weight loss of approximately 1-2 pounds per week. In choosing ways to reduce calories, keep in mind the web page. Be sure to eat at least 1400 calories per day if you are female; 1800 calories per day if you are male. The best exercise for weight loss is aerobic exercise. For weight loss you want to expend more calories than you consume (energy in < energy out).

Ways I Will Increase My Daily Energy Expenditure

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Reduce My Daily Caloric Intake

Food

Amount

Calories

TOTAL CALORIES:

Weight Gain (muscle mass)

web page. You do not need to greatly increase your protein intake; calories from protein should be about 15% of your daily caloric intake. For weight gain you want to consume more calories than you expend (energy in > energy out).

Ways I Will Increase My Daily Caloric Intake

Activity

Minutes

Calories burned

TOTAL CALORIES:

Ways I Will Adjust My Exercise Program

Food

Amount

Calories

TOTAL CALORIES:

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