Nutrition project

By Pilar Celorio

Things you need to avoid in order to have a healthier life style.

  • Fast food might be delicious but it can also ruin you. Eating fast food can cause health problems like obesity and it eventually can lead you to death.
  • You also have to watch the amounts of food you eat per day and the kind of food you eat. Fruit and vegetables should be a must eat in your everyday diet. Dairy and grains are very important too.
  • The amount of calories you need in your everyday diet varies depending on your weight and size. You should at least consume between 2400 and 2600 calories. Again, it depends on the person.

How to start a healthier lifestyle.

One of the the things that have helped me in the past is making a fitness plan. An easy 3 weeks fitness plan that must have all components of fitness

➰Muscular endurance

➰Muscular strength

➰Flexibility

➰Cardio respiratory

➰Body composition

The activities you do must be something you like to do. And also focus on the things you eat, make sure you are consuming the right nutrients your body needs.

It all starts with YOU.

Building a healthier lifestyle starts with you. People might tell you how to start it and give you support but if you don't want to change, how do you expect it to work? You need to start eating healthy, leave the fast food and start exercising because it is all part of a journey. It doesn't just consist of eating healthy, you also need to work out even if it is for a short period of time. Even if you don't have a lot of time to do it, take about 15 minutes to do a short activity BUT increase the intensity so you can get a pretty good workout. Just remember that everything starts with YOU.

Examples of things you can do to exercise.

Cardio respiratory: go for a 20 minute jog.


Body composition: breakfast- Special K cereal that contains almonds and add strawberries.

Lunch- tune sandwich on grain bread with Apple juice.

Dinner- Parmesan chicken with a salad and diet coke.


Muscular endurance: cardio bike for 15-20 mins. medium to fast pace, taking a 1 minute break then skipping rope for 10-15 mins. Keeping a medium pace. Taking a break of 1 minute and then a set of 15 trice dips.


Muscular Strength: a set of 15 push ups, 15 squats, and a set of 3 30 sec. planks. Taking a break of 20 seconds in between exercises.


Flexibility: Salutation position, raised arms, hand to foot, equestrian, mountain, eight limbs that leads to a cobra position, mountain, equestrian, hand to foot, raised arms, and salutation position. Each position will last for about 10 seconds.

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Ideas for workouts!

Body comp: Breakfast- scrambled eggs with bacon and a cup of orange juice

Lunch- Caesar salad, a grain breadstick and water.

Dinner- Tilapia with a tomato-olive sauce and a home made lemonade.


Cardio respiratory: get on the cardio bike for about 20-25 mins.


Muscular strength: a set of 2 30 sec. planks, 3 25 sec. wall sits and 10 squats. Taking a break of 40 seconds in between exercises.


Muscular endurance: treadmill for about 15-20 mins. light jog to run then rowing machine for about 10-15 mins at a medium pace. then a set of 15 trice dips at a constant pace. Taking a break of 1 minute in between exercises.


Flexibility: trunk flexion, butterflies, neck flex, calf stretch, triangle stretch, pretzel stretch, quadricep stretch, raised arms, salutation to the sun, then normal salutation position. Each position will last 10 seconds.


Muscular endurance & Cardio respiratory: Play basketball for about 30-40 mins.


Muscular strength: jog for about 30 mins. It engages your cardiovascular system by forcing your heart to work harder to supply fresh blood and oxygen to your muscles.

Whatever you decide to do, remember that your future depends on the choices you make today.