Wikara 1

Aryasatya Wikara
Joshua Blackburn
PHE 10
October 5, 2015
3 days Dietary Plan
According to the BMI calculator website, I as a 14 year old boy who has
a body weight of 72 kg and the height of 5, 11 should have the BMI of 22.3.
The calculator indicates that for an underweight person their BMI should 18.5
less. For a normal weight person, their BMI should be from 18.5-24.9. For an
overweight person, their BMI is from 25 until 29.9 and for people who is
obese, their BMI is above 30. As for a person who exercise 2-3 times a week,
I should consume 3313 calories since my exercise is weight lifting. With
these facts, my body is actually in a balanced weight. In my opinion, I have
to disagree with the calculation of the energy needed because the website
only states my body. They did not include any muscle percentage or any fat
percentage in my body. So in conclusion, maybe my BMI is in a balanced
weight, but I disagree with the energy needed in my body.
By doing my dietary plan, I realized that the diet diary I am doing is not
perfect. As an example even though I did a couple diet in my diet diary, I still
do not know how much fat or carbs I eat. That would the deficiencies of diet
diary. However the excesses of my diet diary is that I eat very less friend
food and that I also drink a lot of water and very small amount of sweet
drinks. With the dietary plan I proposed, I can know everything about the diet

Wikara 2

I am doing in order. I can know how much I eat and that I can also know
which part of the nutrition should I decreased. As an example even though
Salmon is a good protein for my body, but there are some bad fat that is in
the food. So with that, I should try to decrease the food.
Through this dietary plan, I changed my vegetable, fruit and
macronutrient. As an example, before having this plan I did not eat any
fruits. However now in each day, I eat at least 2 types of vegetable and 1
type of fruit. My BMI which is a 22.3 is in a healthy range, however that does
not mean I can eat freely. I changed my eating habit into eating many fruits
and vegetable and very minimal macronutrient. I mean yes I eat
macronutrient, however I learn from this plan eating to much trans-fat and
saturated fat will create a lot of fat percentage in my body. So with this plan,
I changed my vegetable, fruit and macronutrient intake.
With the changes I created through my dietary plan, I can feel a huge
benefit in my life. Through this proposed dietary plan, I know the good food
and the bad food. I can choose which food is right for me and that I know
what is the maximum calories for me to eat. Because of my changes, my
body became much healthy because I started to eat more fruits and
vegetable. According to my plan, I eat 2 types of vegetable and 1 fruit a day.
Because of that my body become much healthier. I limit myself on eating
fried food because I realize that by eating junk food, fatter percentage is put
into my body. Which is why I limit myself on eating fried food twice a week or
even once a week for the benefits of my own health.

Wikara 3

Overall I can say that by doing this dietary plan, I understand how to
manage my body well. Yes maybe according to the BMI calculation, I have a
normal weight, but for me I cannot define myself as a skinny person. I still
have too much fat percentage intake and very minimal muscle percentage.
By doing this dietary plan, I can manage myself on exercising more and
eating the right food. As an example, through this diet plan, I now eat more
vegetable and fruits and start eating very low in carbs.The diet plan I created
wasnt too challenging because at first, I was not fat anymore. I already lost
10 kilograms during summer. However by doing this dietary plan, I can know
deeper about the right food and about the right calorie digestion in each
day.It really helps me on eating healthier each day by eating vegetables and
fruits. I can know how much calorie I should eat per day to maintain my body
weight.

Wikara 4

Day 1- 23/9/2015

Dietary Plan Day 1

Food
SizeItems
serving

Calori
es

CHO

Hamburg
er
Homema
de- 1
beef
patty
(Medium
size)
2 plain
white
bread (for
the
burger) 1:
25 grams
2: 50
gramns
Spinach 1
cup180g

213

0
gram

Calori
es
from
fat
118

Total
Fat

Saturat
ed Fat.

Mono
fat

Polyf
at

Transf
at

Protei
n

Fibe
r

22
gram

0
gra
m

0
gram

3
gram

1
gra
m

0g

5g

4.3
g

Morning Breakfast
13.2 5
5.7
0.4
gra
grams
gram gram
ms
s
s

132

23
gram

1
gra
m

0 gram

41

7g

0.5g

0.1g

0g

0.2 g

Wikara 5

Grilled
chicken
(100
gram)

Turkey
Sandwich
(Very thin
slice) 1
oz
2 plain
white
bread
1 cheese
slice (for
the
sandwich
) 21 g
Orange
juice. (1
cup-8 Oz)
1 Apple.
(100g)

165

Lunch
1g
1.2 g

0g

3.6 g

1.19
g

0.47
g

0.136 g

Calori
es
from
fat: 4
132

23

78

08 g

112

25.8
g

Calori
es
from
fat:
29

52

14g

0.8 g

0g

31 g

0g

0.153
g

0.078
g

0g

4.84
g

0.1
g

0g

0g

0g

0g

3g

1g

7g

3.8 g

1.7 g

3.8 g

0.2 g

3.8 g

0g

0.5g
<1%

<0.1g
<1%

0g

0g

0g

1.7g

0.5g

0.2g

0g

0g

0.1g

0.3g

2%
2.4g

2.8 g

0g

35 g

0g

2 small
Salmon.
Equivalen
t to 1
salmon
fillet- 140
g
Green
beans
with
garlic 1
cup (100
g)
Daily
totals

255

0g

12 g

Dinner
2.8 g
5g

31

7g

0.1 g

0g

0g

0.1 g

0g

1.8 g

3.4
g

1,240
calori
es

39.5
7 of
total
fat

12.936
of
saturat
ed fat

13.75
3 of
Mono
fat

8.278
g of
Poly
fat

0.2 of
trans
fat

111.4
4 of
protei
n

12.7
of
fibe
r

Goals for
calories

3313

101.
79 of
carbs
a
day
316

63.3
6g

21.12

42.24

42.24

211

26

Wikara 6
Percentag
e
Vegetable
serving

37%

31%

61%

Water
intake

8 glass of water

61%

2 (Spinach and Green beans)

30%

19%

52%

46%

Fruit
Servi
ng

2 (apple and orange juice)

Day 2

Dietary Plan Day 2

Food
Size Item
serving

Calorie
s

CHO

Total
fat

Saturat
ed fat

Mono
Fat

Poly
fat

Tran
s fat

Prot
ein

Fiber

Garlic
bread (1
big
slice)- 59

206

25 g

10 g

Breakfast
3.1 g

2.8 g

3.2
g

0.1
g

4.9
g

1.5 g

Wikara 7
grams
Scrambl
e egg- 1
plate100
grams
Carrot
Juice- 1
cup

148

1.6 g

11 g

3.3 g

4.4 g

2.4
g

0.6
g

10 g

0g

94

22 g

0g

0g

0g

0g

0g

2g

2g

Wet
Spinach1 cup
1 Steam
fish 1
fillet
Teriyaki
sauce- 1
table
spoon

49

7g

1g

Lunch
0g
(1%)

0g

0g

0g

6g

5g

157

0g

3.28 g

0.464 g

1.027
g

1.04
4g

0g

29.7
6g

0g

16

3g

0g

0g

0g

0g

0g

1g

0g

Tofu 2
small
square
pieces (1
big
piece)
Potato
soup- 1
cup
200
grams of
grilled
barbequ
e
chicken
Mango 1

75

2g

4.8 g

Dinner
0. 7 g

0g

0g

0g

8.2
g

0.2 g

166

26 g

5g

2g

1g

0g

0g

9g

2g

390

0g

15.44

4.344 g

6.01
g

3.29
2g

0g

59.1
g

0g

135

35.19 g

0.56 g

0.137 g

19.06 g

0.23 g

0.039 g

Daily
totals
Goals for
Calories
Percenta
ge
Vegetabl

1,508

140.85

51.31

14.084

3313

316 g

63.36 g

21.12

45%

44%

80%

66%

35%

1.06
g
0.36
g
131.
38
211
g
62%

3.7 g

72

0.10
6g
0.07
g
10.1
12
42.2
4
23%

0g

1 Apple

0.209
g
0.01
g
15.45
6
42.24

Fruit

2 (Mango and

1 Wet Spinach

0g
0.7
g
N/A
N/A

3.3 g
17.7
26
68%

Wikara 8
e serving
Water
Intake

Serv
ing

Apple

8 glass of water

Day 3

Dietary Plan Day 3

Food Size Item
serving

Calori
es

CH
O

Total
fat

Satura
ted fat

Mon
o
Fat

Poly
fat

Tran
s fat

Prote
in

Fibe
r

Wikara 9

1 banana - large

121

1 cup of milk

146

Roast beef
Sandwich (1
sandwich)

346

1 Omelette

96

Grilled Fish 1
fillet
Green Beans- 1
cup
1 Apple

123

72

19.
6g

Fried chicken- 100

gram
Nuts- 1 oz.

246
172

1.8
g
6g

Wet Spinach- 1
cup
Nachos- 1 cup

49
130

Mash potatoes- 1
cup
Daily totals

214

Goals

3313

Percentage of goal
for
calories/macronutr
ients
Vegetable
Water
intake

52%

31

1,746

31.
1g
12.
8g
33.
4g
0.4
g
0.3
1g
7g

Breakfast
0.4 g
0.2 g

0g

0g

0g

1.5 g

7.9 g

4.6 g

0g

0g

0g

7.9 g

13.8 g

3.6 g

6.8
g

1.7
g

0g

21.5
g

0g

3g

1.4
g
0.54
3g
0.1
g
0.07
g

0.4
g
0g

6.5 g

0g

25.5
3
1.8 g

0g

0g

0.36
g

0g

30 g

0g

6g

0.1
g
2g

0g

2.7
g
4.1
g
0g

0g

6g

5g

0g

0g

0g

3g

2g

1.7
g
24.5
45

3.2
g
13.8
13

0g

4g

114

3.1
g
22.
4

42.2
4
57%

42.2
4
31%

211

26

54%

84
%

Lunch
7.3 g
2g
1.33 g

0.289
g
0g

0.23
5g
0g

0.039
g
Dinner
12 g
3.3 g

0.01
g

0.1 g
0.23 g

15 g

2.5 g

7g

1g

19
g
35
g
17
3.4
1
31
6g
54
%

5g
7g

0 (1%)
g
1g
(5%)
1.4 g

71.06

18.9

63.36

21.12

112%
(Over)

85%

2
7 glass of water

Fruits

4.8
g
8g

0g

3.5
g
0g

3.4
g
3.3
g

Wikara 10

References
"BMI & Daily Needs Calculator." NutritionData BMI & Calories Burned Calculator.
N.p., n.d. Web. 04 Oct. 2015. <http://nutritiondata.self.com/tools/calories-burned>.
"For Women - Fruit and Veggie Daily Intake - Fruits & Veggies More Matters." Fruits
Veggies More Matters. N.p., n.d. Web. 04 Oct. 2015.
<http://www.fruitsandveggiesmorematters.org/for-women-fruit-and-veggie-dailyintake>.