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How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
How to Make a Diet Plan
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How to Make a Diet Plan

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A nutrition presentation given by Peter Marino if Fitness3.com on how to make your own diet plan.

A nutrition presentation given by Peter Marino if Fitness3.com on how to make your own diet plan.

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  • 1. How To Make A Personalized Diet Plan Presented by Peter Marino of Fitness3.com
  • 2. Presentation Overview • What makes a well rounded diet? • How to establish your caloric needs. • How to establish meal frequency. • How to pick a diet that is right for you. • How to lose or gain weight practically. • The importance of water. • The importance of fiber. • Supplements in your diet
  • 3. What makes a well rounded diet? The USDA's Dietary Guidelines describe a healthy diet as one that: • Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; • Includes lean meats, poultry, fish, beans, eggs, and nuts; and • Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
  • 4. USDA's New Food Guide Pyramid
  • 5. How to Establish Your Caloric Needs • Simple method: Goal weight x 10 = your caloric needs for that weight. Ex: 160 x 10 = 1600 • Harris-Benedict equation (Fitness3.com) • BodyGem® Resting Metabolic Rate (RMR) test.
  • 6. How to Establish Meal Frequency • 5 – 6 small meals ↑ Metabolic Rate ↓ Muscle loss • Equally distribute calories • Protein, carbs and fat at each meal
  • 7. How to Pick a Diet Right for You • Lifestyle - Active/Sedentary • Exercise - High intesity ↑ Carbs ↓ Fat - Low Intesity Slightly more fat ↓ Carbs
  • 8. How to Pick a Diet Right for You • Body type / frame size 1. Ectomorphic Slightly more fat ↓ Carbs Ex. 40/30/30
  • 9. How to Pick a Diet Right for You • Body type / frame size 1. Mesomorphic ↑ Carbs ↓ Fat ↑ Protein Ex. 50/35/15
  • 10. How to Pick a Diet Right for You • Body type / frame size 1. Endomorphic ↓ Carbs ↓ Fat ↑ Protein Ex. 40/40/20
  • 11. How to Lose or Gain Weight Practically • “... A comprehensive weight-control program, one which includes exercise, is the only effective treatment for long- term weight reduction and weight- control.” - American Medical Association - Council on Scientific Affairs
  • 12. How to Lose or Gain Weight Practically • Fat requires oxygen to be burned • Aerobic exercise requires oxygen • Anaerobic exercise for muscle tone and muscle gain
  • 13. How to Lose or Gain Weight Practically • There are 3500 calories in 1 pound of fat. • Losing weight requires no more than a 500 calorie decrease per day below your caloric need for maintenance of your current weight. Ex. BMR x AF - 500 = Caloric need for weight loss
  • 14. How to Lose or Gain Weight Practically • Gaining Muscle weight requires no more than a 500 calorie increase per day above your caloric need for maintenance of your current weight. Ex. BMR x AF + 500 = Caloric need for weight gain
  • 15. Water's Importance • The recommended amount of beverages, one should take in during a typical day including water, should be approximately - 9 cups (72 ounces)for women and - 12.5 cups (100 ounces) for men according to the Institute of Medicine (IOM, Feb, 2004).
  • 16. Water and Weight Control • According to the Institute of Medicine there is no concrete evidence that water boosts your metabolism. However, eating foods with high water content can help dieters, by increasing the fullness factor. Examples of high water content foods: Citrus fruits, watermelon, soup, most vegetables
  • 17. Fiber's Importance in Your Diet Soluble vs. Insoluble • Fiber is divided into two broad categories: soluble and insoluble. • Soluble fiber is found in fruit, vegetables, seeds, brown rice, oats, legumes and pectin and it helps lower cholesterol levels and protects against heart disease and some types of cancer. • Insoluble fiber in whole grains, seeds, fruit, legumes, cellulose and lignin is more helpful preventing constipation and diverticulosis.
  • 18. Fiber's Importance in Your Diet Fiber's Link to Weight Loss • Increased satiety occurs from high volume or higher fiber content foods which can prevent excessive hunger by making a person feel more satisfied. • Fiber binds to fat preventing some absorption of excessive fat in the digestive tract.
  • 19. Fiber's Importance in Your Diet Fiber's Link to Weight Loss • Work toward 25-to-35-grams of fiber per day. More isn't better: A very high fiber intake (typically, more than 60 grams on a regular basis) causes your body to lose some important minerals. • Any type of fiber requires sufficient water for it to work effectively.
  • 20. Supplements in Your Diet The Basics • Multi-vitamin • Calcium with Vitamin D • Whey Protein or Soy Protein • Fish Oil
  • 21. Supplements in Your Diet The Performance Enhancers • Arginine • Glutamine • Caffeine
  • 22. This Nutrition Presentation was made by Fitness3.com and Presented by: Peter Marino This presentation is available online at: Available upon request

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