How To Make A
Personalized Diet Plan
Presented by
Peter Marino
of Fitness3.com

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

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.

USDA's New Food Guide Pyramid

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.

How to Establish Meal Frequency
• 5 – 6 small meals
↑ Metabolic Rate
↓ Muscle loss
• Equally distribute calories
• Protein, carbs and fat at each meal

How to Pick a Diet Right for You
• Lifestyle
- Active/Sedentary
• Exercise
- High intesity
↑ Carbs
↓ Fat
- Low Intesity
Slightly more fat
↓ Carbs

How to Pick a Diet Right for You
• Body type / frame size
1. Ectomorphic
Slightly more fat
↓ Carbs
Ex. 40/30/30

How to Pick a Diet Right for You
• Body type / frame size
1. Mesomorphic
↑ Carbs
↓ Fat
↑ Protein
Ex. 50/35/15

How to Pick a Diet Right for You
• Body type / frame size
1. Endomorphic
↓ Carbs
↓ Fat
↑ Protein
Ex. 40/40/20

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

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

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

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

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).

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

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.

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.

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.

Supplements in Your Diet
The Basics
• Multi-vitamin
• Calcium with Vitamin D
• Whey Protein or Soy Protein
• Fish Oil

Supplements in Your Diet
The Performance Enhancers
• Arginine
• Glutamine
• Caffeine

This Nutrition Presentation
was made by
Fitness3.com
and
Presented by:
Peter Marino
This presentation is available online at:
Available upon request