Some people are born with naturally thin frames and the metabolism that allows them to eat whatever they want and never gain weight.
It’s tempting for these people to skip exercise altogether in favor of hanging on the couch and watching TV. In fact, not getting enough exercise can have a pretty significant impact on what’s going on in our bodies and the future of our health. What really happens when you don’t exercise enough?
- You crave unhealthy food
- You don’t sleep well
- Your metabolism slows down
- You could get injured
- You get dizzy
- You get grumpy and depressed
A lot of unexpected things happen in your body when you don’t get enough exercise, including changes to your physical health and mental health. Many of these changes can be detrimental to your life in the long run so it’s important to make sure you’re exercising regularly. If you’re having a hard time fitting exercise into your schedule, try this!
People without a plan or a grocery list typically throw random items in the cart, that they normally don’t eat, to feel more secure. Having that in mind, we made a food plan to follow.
This plan will give you all the nutrients you need, also taking in consideration that you are doing less physical activity than before the Coronavirus (COVID-19) outbreak.
1 med. slice
|Jelly, or one fruit regular, 2 tsp||30||0||0||(½ Fruit)|
|Cereal, shredded wheat,
|Almond or normal Milk, 1%, 1 C||102||3||23||(1 Milk)|
|Orange juice, ¾ C||78||0||0||(1½ Fruit)|
|Coffee, regular, 1 C||5||0||0||(Free)|
|Roast beef sandwich|
| Whole-wheat bread,
2 med. slices
| Lean roast beef,
|60||1.5||23||(2 Lean Protein)|
|Lettuce, 1 leaf||1||0||0|
|Tomato, 3 med. slices||10||0||0||(1 Vegetable)|
| Avocado Mayonnaise, low-calorie,
|Apple, 1 med.||80||0||0||(1 Fruit)|
|Water, 1 C||0||0||0||(Free)|
|Salmon, 2 oz edible||103||5||40||(2 Lean Protein)|
|Vegetable oil, 1½ tsp||60||7||100||(1½ Fat)|
|Baked potato, ¾ med.||100||0||0||(1 Bread/Starch)|
|Butter optional||34||4||100||(1 Fat)|
|Green beans, seasoned
with butter, ½ C
|Carrots, seasoned||35||2||0||(1 Vegetable)|
|White dinner roll, 1 small||70||2||26||(1 Bread/Starch)|
|Iced tea, unsweetened, 1 C||0||0||0||(Free)|
|Water, 2 C||0||0||0||(Free)|
|Popcorn, 2½ C||69||0||0||(1 Bread/Starch)|
|Butter ¾ tsp||30||3||100||(¾ Fat)|
|Calories:||1,247||SFA, % kcals:||7|
|Total Carb, % kcals:||58||Cholesterol, mg:||96|
|Total Fat, % kcals:||26||Protein, % kcals:||19|
Note: Calories have been rounded.
1,200: 100% RDA met for all nutrients except: Vit E 80%,Vit B2 96%,Vit B694%, Calcium 68%, Iron 63%, Zinc 73%
* No salt added in recipe preparation or as seasoning. Consume at least 32 oz water.
And remember eating healthy can be easy, affordable and delicious. It’s all about making smart choices to build an overall healthy dietary pattern.