NAME: AMARO, ERMA M.

SECTION: BSN 2Y0-1

SUBJECT: NUTRITION

UNIT TASK 7 (LAB)

 Prepare a 7 day healthy simple meal plan for weight loss.

 Write down all the vitamins and minerals and their functions involved in exercise and physical
fitness.
 Calculations for the Estimated Energy Requirement (EER) for an average healthy man of 25
years, with a height of 5’6’’, moderately active , his actual weight is 120 lbs.
 Step 1. Compute for his desirable weight

MEAL PLAN

MONDAY TUESDAY WEDNESDAY THURSDAY

BREAKFAST BREAKFAST BREAKFAST BREAKFAST
 2 slice whole  ¾ oatmeal with  Melon  Latundan
grain toast powdered milk  Pandesal  Sautéed
 1 cup of milk  Coffee w/margarine sardines
 1 egg (optional)  Whole milk  Half cup of rice
scrambled  2 glasses of  2 glasses of  2 glasses of
 2 glasses of water water water
water
LUNCH LUNCH LUNCH
LUNCH  Chicken adobo  Pork sinigang  Chicken tinola
 Stewed  Chopsuey w/ vegetables w/ vegetables
milkfish in  Half cup of rice and gabi  Half cup of rice
tamarind broth  3 or 4 glasses  Half cup of rice  2 to 4 glasses
 Half cup of rice  3 or 4 glasses of water
 3 or 4 glasses DINNER of water
of water  Fried Tilapia DINNER
 Dessert:  Laing DINNER  Steamed
Pineapple  Rice  Fried daing na alimasag w/
 Lakatan bangus malunggay
 3 or 4 glasses  Pechay guisado  Sayote guisado
 DINNER of water w/ tokwa  3 or 4 glasses
 Vegetables  Half cup of rice of water
salad  3 or 4 glasses
 Lemon juice of water
 3 or 4 glasses
of water

ENERGY PRODUCTION

 A variety of vitamins are needed in metabolism. These vitamins help to break down food from
bigger nutrients, such as carbohydrates and fatty acids, into smaller units that the body can use
to turn food into fuel.

THIAMIN

 Thiamin is important to several metabolic pathways, such as the breakdown of carbohydrates

and branched-chain amino acids
 Good source: whole or fortified grain products, pork, peanuts and black beans

NIACIN

 Having too little or too much niacin can result in unpleasant and even dangerous side effects
such as diarrhea, dementia, rashes and liver damage. Choose food sources before supplements
 Good sources: poultry, peanuts, fish, brown rice and whole grains

VITAMIN B6

 Involved in nearly 100 metabolic pathways, vitamin B6 is essential to the breakdown of foods,
particularly carbohydrates
 Good choice: poultry, pistachios, chickpeas, lentils, pork, bananas, and tuna.

VITAMIN B12

 B12 is found only in animal products, putting vegan and vegetarian athletes at risk for a
deficiency. Fortified foods including breakfast cereals, nutritional yeast and plant-based meat
alternatives provide B12. Be sure to read the food label as not all of these foods are fortified.
Taking a B12 supplement may also be needed, but check with a health care provider first.
 Good source: seafood, meals, meat, cheese, eggs and fortified breakfast cereals

IRON

 Iron is essential for oxygen transportation, traveling in blood throughout the body. Not having
enough iron in the body may cause fatigue and impact physical performance. Exercise may
cause some iron losses or decreased absorption
 Good sources: clams, turkey breast, fortified breakfast cereals, beef, beans, spinach and oats

VITAMIN A
  Well-known for its role in vision, vitamin A also may act as antioxidant, particularly during
endurance training. Excess amounts from supplements can have toxic effects, though, so check
with a health care provider before taking

Vitamin D

 Vitamin D can be absorbed from exposure to sunlight, however, an individual’s weight,

geographic location and skin color can all affect how well Vitamin D is absorbed from ultraviolet
light.
 Good source: fortified milk and soymilk, cod-liver oil, seafood and eggs

CALCIUM

 Calcium is important for nerve function and the release of hormones

 Good sources: milk, cheese. Fortified orange juice and soymilk, and collard greens