Personal Action Plan for Highway to Health


Reflecting on how I ate and gained weight for the past year, I would like to discuss my nutritional strengths and weaknesses and how I plan to makes changes in my life to better meet the dietary guidelines.   My eating pattern is not consistent everyday.  Sometimes I ate once a day and sometimes I ate twice a day and that would be sufficient for me. 

A healthy lifestyle involves a good eating pattern during the day with a strict dietary guidelines.  Eating out in a restaurant provides foods that are high in sodium, calories and saturated fat that most don’t even know. 

My weaknesses - eating high in fat such as cheese and milk, protein from animals, eating big portions and one meal a day. Not enough water. Not enough vegetables and fruits everyday, not enough fiber.  No exercise and no 

eating a lot of junk food like chips, cookies, cakes and ice cream. 

My strengths: I don’t drink sodas or juices, if any, once in a quarter.  I don’t smoke or drink alcohol.  drinking coffee is very minimal.  

Plans for a Change: Based on 2000 caloric diet,  adhere to measurements below: 

2 cups of fruits  

2.5 cups of vegetables

49 grams of protein
(35/2.2 = 61

61 x .08 = 49)

20-35% calorie total in fat 

less than 10% calories from saturated fat

40 grams of fiber

55-65% calories of Carbohydrates

Everyday I will to eat small portions and eat 5 times a day.  Exercise daily at least one hour for an optimal lifestyle.  Buy groceries that are fat-free in milk and cheese.  Eat more vegetables and fruits.  Minimize my protein intake from animals by 5-6 oz twice a week. 

Drink more water and eat more fiber foods. 

Use only vegetable oil, canola oil and never shortening or butter. Track all my food and implement an exercise program to do daily using www.supertracker.usda.gov