Nutrition Plan- Aubrey Jones

Goals
1. Go from my current weight of 128 to 120
2. Increase my over all wellness and energy to 2.5 by the end of 5 weeks.
Nutritional Guidelines
1. Cook my own food when possible so that I know what is going into my
food. Make extra to have left overs so that I wont be cooking all the
time. Darkwa, S. (2014).
2. Set a time when I go to bed at night and plan other activities around
that. Hershner, S., & Chervin, R. (2014).
3. Include fiber and protein in each meal so that I wont get hungry and
have cravings for unnecessary foods.
4. Go grocery shopping on the weekends so that ill always have healthy
food in my fridge until the week is over. Make sure to always read
labels of food and dont buy things that have unknown ingredients in
them.
5. Exercise 5 times a week. Workouts will consist of cardio and strength
work (focusing on a different area every workout) Sharma, A., Madaan,
V., & Petty, F. D. (2006).
6. Do not eat refined carbohydrates. I will always make sure that I am
eating whole grains, fruit, and vegetables when eating carbohydrates.
Gross, L. S. (2004).
7. When I go out to eat, I will look at the menu online ahead of time so
that when Im at the restaurant I already know what Im getting, and I
can make the right choice when Im by myself.
8. When I go home, ask my mom not to make baked goods, because she
always does when I go home.
9. Eat 3 meals and one snack a day so that I am satisfied throughout the
day. Otherwise, I tend to snack throughout the day which will add up
unnecessary calories. It will also help regulate my meal time.
Schonefeld, B., Aragon, A., & Krieger, J. (2005).
10.
Drink 66 oz of water a day in order to stay hydrated.
11.
Drink green or black tea daily to take steps in order to prevent
certain cancers. I will also drink tea or water when I get bored to
prevent snacking. (Khan, N., & Mukhtar, H. (2013).
Philosophy
- Studies have shown that increased consumption of green tea can
prevent breast cancer. A lot of my family members have had breast
cancer or ovarian cancer, and I want to do my best to prevent it.
o - (Khan, N., & Mukhtar, H. (2013).
- The risk of type 2 diabetes can be reduced by eating carbohydrates
from whole grains instead of refined carbohydrates. According to
the the CDC, 1/3 people will have diabetes by 2050, if trends
continue.

o Gross, L. S. (2004).
Regular exercise such as jogging, cycling, and lifting weights can
reduce anxiety and depression while also increasing self esteem. I
notice a significant difference in my mood when I exercise on a
regular basis.
o Sharma, A., Madaan, V., & Petty, F. D. (2006).
Getting enough sleep is important to how I feel, what I eat, and my
mood. Students who get enough sleep are able to focus in class and
feel energized throughout the day.
o Hershner, S., & Chervin, R. (2014).
Reading labels is important to know what youre putting in your
body. If I dont know what an ingredient is, or there is an extensive
list of ingredients, I wont eat it. The more ingredients, the more
processed it typically is. This will influence my food choice because I
will gain understanding of how processed foods will make me feel
by eliminating them.
o Darkwa, S. (2014).
Eating 3 meals a day and a snack will help keep my eating schedule
regular. Studies show that appetite can be reduced when meals are
spread out through the day.
o Schonefeld, B., Aragon, A., & Krieger, J. (2005).

Research:
- (Khan, N., & Mukhtar, H. (2013). Tea and Health: Studies in
Humans.)
- (Gross, L. S. (2004). Increased consumption of refined
carbohydrates and the
epidemic of type 2 diabetes in the United
States: An ecologic assessment1,2,3.)
- Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for Mental
Health. Prim. Care Companion J. Clin. Psychiatry The Primary Care
Companion to The Journal of Clinical Psychiatry.
- Hershner, S., & Chervin, R. (2014). Causes and consequences of
sleepiness among college students. Nature and Science of Sleep
NSS.
- Darkwa, S. (2014). Knowledge of nutrition facts on food labels and
their impact on food choices on consumers in Koforidua, Ghana: A
case study. South African Journal of Clinical Nutrition.
- Number of Americans with Diabetes Projected to Double or Triple by
2050. (2010). Retrieved from
http://www.cdc.gov/media/pressrel/2010/r101022.html
- Schoenfeld, B. J., Aragon, A. A., & Krieger, J. W. (2015). Effects of
meal frequency on weight loss and body composition: A metaanalysis. Nutrition Reviews.

Example Meals:
Breakfast:
- an egg with 3 tbs. of egg whites, a cup of blueberries
- eggs with avocado slices and half a grapefruit
- a smoothie with cup of greek yogurt, cup of blueberries, half a
banana, cup of almond milk, and 2 cups of spinach
- a slice of whole grain toast, spread with cottage cheese and berries
- almond flour pancakes frozen from home
Lunch:
- salad with veggies, tablespoon of dried cranberries or raisins,
sunflower seeds, balsalmic dressing,
- burrito bowl with brown rice, black beans, lettuce, peppers, tomato,
and guacamole.
- Sweet potato with scrambled egg, salsa, avocado slices, and greek
yogurt
Dinner:
- Portobello mushroom pizzas, 2 portobello mushrooms with pizza
sauce, cup of mozzarella cheese (per two), and turkey pepperoni.
Salad with spinach, 1 oz. of pecans, cup of dried cranberries, 1
oz. goat cheese and 1 tbs. balsamic dressing
- Zucchini noodles with a tablespoon of orange sauce, pecans,
mushrooms, grape tomatoes, and turkey meatballs. (1 zucchini, 1
tbs of harris teeter orange sauce, 1 oz. of pecans, half a cup of
mushrooms and grape tomoatoes, 5 turkey meatballs.
- Quinoa with mixed vegetables, half an apple with a tbs. of almond
butter
Snacks:
- Sweet potato chips: sliced sweet potatoes with salt and pepper
- Apple with 1 tbs. of almond butter