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Client Nutritional
Project
Mary Jane Fuhrer and Carla Palermo
Nutrition for Fitness
Spring 2014
Professor Biren
MaryJane Fuhrer
Nutritional Client Project
Medical Health and Fitness Form
Name: Carla Palermo
Age: 20
Height: 5’3
Weight: 130
Sex: Female
How many cups of water do you consume per day? 4 8oz glasses a day
Do you have any food allergies? Y/N
-If yes, what are they? ___________________________________________
Do you have…
-Heart disease Y/N
-High cholesterol Y/N
-Diabetes Y/N
-High blood pressure Y/N
Do you have any family history of the previous diseases? Y/N
-If yes, which Diabetes, cancer, high blood pressure
Do you have asthma? Y/N
How do you feel after eating sugary foods?
I do not eat sugary foods often, when I do, I do not notice anything______________
Have you ever been advised to follow a specialized/modified diet? Y/N (1.)
-If yes…
-What type? _________________________________________________
-For what? __________________________________________________
-Recommended by who? _______________________________________
-Foods avoided ______________________________________________
-For how long? ______________________________________________
Do you have any type of digestive issues? Y/N (1.)
-If yes, explain. ______________________________________________________
Do you take any vitamins? Y/N
-If yes, explain. Multivitamins______________________________________________
Do you eat meat or animal products? Y/N
-If no, specify which. ________________________________________________
On average, how many cups of each food group do you get daily? (1.)
-Fruit: 2 cups
-Vegetables: 1 cup
-Grains: 5 cups
-Meat: 4 cups
-Dairy: 2 cups
MaryJane Fuhrer
Nutritional Client Project
Lifestyle and Habit Form
How many meals do you typically eat in a day?
I eat about 4 small meals a day
Do you snack between meals?
Not usually
Do you eat breakfast daily?
Yes
Do you eat late at night?
Sometimes
What activities do you engage in while eating? (TV, reading, etc) (2.)
TV
On the average night, how much sleep do you get?
8 hours
How often do you workout? For how long?
About 4-5 times a week, 1 hour per workout
Do you use tobacco products?
No
Do you drink alcohol?
Occasionally
On a scale of 1 to 10, how would you rate your stress levels? (2.)
7-8
What are your 3 biggest stresses? (2.)
Schoolwork, financial, and social (friends/family)
Do you often feel tired, fatigued, or sleepy during the daytime, even after a “good”
night’s sleep? (3.)
Yes
Do you have drops of energy throughout the day? (2.)
Yes
Motivations: my motivations are how I look and feel. I have eaten pretty close to perfect
before and I felt great about it. It is also easier to do so when the people around me are
doing the same. I usually eat my meals alone or with my roommate (who does not eat
well at all), but eating with people who eat healthy make it easier for me.
Misconceptions: I get very confused when it comes to the amount of sugar and salt
intake. I always believe I am eating to much, even though I do not add any to my foods.
Also, I am always stuck whether it is better to have organic products or regular products.
There is such a big deal about hormones and USDA approved foods, I am not sure if even
regular foods from the grocery store are okay for us.
Barriers: My barriers are first of all, I am in college. It is hard to spend the money to eat
natural and cook all the time. Also, when I am up late at night and stressed about school,
it gives me the urge to eat bad foods and late at night. My roommate who I spend the
most time with also does not eat well at all. She usually eats frozen foods, fast foods and
does not cook often. Her eating can influence my eating as well.
Past nutritional programs: I have never personally tried a program, but in the past I
have eaten extremely clean before.
Food Log:
Tuesday February 4
Breakfast:
-Blueberry greek yogurt
-1 cup of Honey Bunches with almongs
-1/2 cup of 2% milk
-4 cups of coffee with 2 tablespoons of soy creamer
Lunch:
-2 slices of Whole Grain bread
-1 tablespoon of peanut butter
-1/2 tablespoon of jelly
Snack:
-Smoothie: 1 banana, 4 large strawberries, 1 tablespoon of flax seed, 1/4 cup of milk, ice
cubs
Dinner:
-1 1/2 cups of Romaine lettuce
-1 baked salmon with lemon, garlic and oil
-2 tablespoons of lemon juice and oil dressing
-1 cup of homemade pasta fagoli soup
Friday February 7
Breakfast:
-2 eggs with onions, broccoli and spinach
-1 cup of orange juice
-1 cup of black coffee
-1/2 cup of Honey Bunches of oats with almonds
- 1/4 cup of 2% milk
Lunch:
-None
Dinner:
-1 cup Romaine lettuce with cucumbers, tomatoes, peppers
-1 tablespoon of raspberry walnut dressing
-1 1/2 cup of rigatoni pasta
-1/2 cup of chicken with onions, peppers, tomatoes in lemon and garlic dressing
-1 Yuengling Beer
Snack:
-1 cup of chocolate ice cream
Carla's Nutrients Report 02/16/14 - 02/17/14
Your plan is based on a 2200 Calorie allowance.
Nutrients
Target
Average
Eaten
Status
Total Calories
2200 Calories
1744 Calories
Under
Protein (g)***
46 g
99 g
OK
Protein (% Calories)***
10 - 35%
Calories
23% Calories
OK
Carbohydrate (g)***
130 g
176 g
OK
Carbohydrate (%
Calories)***
45 - 65%
Calories
40% Calories
Under
Dietary Fiber
25 g
16 g
Under
Total Fat
20 - 35%
Calories
35% Calories
OK
Saturated Fat
< 10%
Calories
10% Calories
Over
Monounsaturated Fat
No Daily
15% Calories
Target or Limit
No Daily
Target or
Limit
Polyunsaturated Fat
No Daily
7% Calories
Target or Limit
No Daily
Target or
Limit
Linoleic Acid (g)***
12 g
10 g
Under
Linoleic Acid (%
Calories)***
5 - 10%
Calories
5% Calories
OK
α-Linolenic Acid (g)***
1.1 g
1.1 g
OK
α-Linolenic Acid (%
Calories)***
0.6 - 1.2%
Calories
0.6% Calories OK
Omega 3 - EPA
No Daily
710 mg
Target or Limit
No Daily
Target or
Limit
Omega 3 - DHA
No Daily
1011 mg
Target or Limit
No Daily
Target or
Limit
Cholesterol
< 300 mg
Over
422 mg
Minerals
Target
Average
Eaten
Status
Calcium
1000 mg
887 mg
Under
Potassium
4700 mg
3074 mg
Under
Sodium**
< 2300 mg
1895 mg
OK
Copper
900 µg
1139 µg
OK
Iron
18 mg
19 mg
OK
Magnesium
310 mg
305 mg
Under
Phosphorus
700 mg
1418 mg
OK
Selenium
55 µg
167 µg
OK
Zinc
8 mg
9 mg
OK
Vitamins
Target
Average
Eaten
Status
Vitamin A
700 µg RAE
903 µg RAE
OK
Vitamin B6
1.3 mg
2.5 mg
OK
Vitamin B12
2.4 µg
8.8 µg
OK
Vitamin C
75 mg
136 mg
OK
Vitamin D
15 µg
18 µg
OK
Vitamin E
15 mg AT
10 mg AT
Under
Vitamin K
90 µg
238 µg
OK
Folate
400 µg DFE
747 µg DFE
OK
Thiamin
1.1 mg
1.7 mg
OK
Riboflavin
1.1 mg
2.3 mg
OK
Niacin
14 mg
35 mg
OK
Choline
425 mg
506 mg
OK
Information about dietary supplements.
** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500
mg a day. In addition, people who are age 51 and
older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate
recommendations:
1) Amount eaten (in grams) compared to your minimum recommended intake.
2) Percent of Calories eaten from that nutrient compared to the recommended range.
Initial Analysis:
The five characteristics of a healthy diet are balance, variety, calorie control,
moderation, and adequacy. While it’s hard to have a perfect diet, there are some areas
you can improve on in these areas. As for calorie control, you remained below your
recommended level. It is important to get adequate calories for proper functions and
energy. Keeping track of your calories will help you to stay in a more healthy range. If
you know how much you need, you will be more aware throughout the day to eat more or
less. Moderation does not seem to be too big of an issue in your diet. The meals you are
eating are the correct portion sizes. You can see that you are not over eating or under
eating when it comes to a certain meal. Balance is another problem we should go over.
You stated that you are not getting enough fruits and vegetables and that your long-term
goal is to get enough of each per day. Along with that balance, also want variety. So, you
want to get the proper servings of fruits and vegetables per day and you also want to vary
the types of fruits and vegetables you eat. Finally, we have an issue with adequacy. You
want to make sure you are getting all the nutrients you need on a regular basis. According
to your nutrient report form, you are low in fiber, calcium, potassium, and vitamin E.
These are some nutrients you need daily and should aim for the daily amount.
Your diet right now is not bad, but obviously, it could be a lot better. It is clear to
me that you are not getting enough food each day. I see that you skipped lunch one day.
This is a problem for multiple reasons, which include fatigue, extreme hunger, and
slowing down your metabolism. For the most part, when it comes to food you are making
healthy choices. You are not picking too many processed foods and you are getting most
of the nutrients that you need. However, you would be more likely to reach these nutrient
goals if you are eating more throughout the day.
One of your goals is to eat all natural foods. A problem that comes up with this is
that you give in to eating fast foods or frozen meals for convenience. If you want to eat
all natural, you need to be committed. Another goal is that you want to prep your meals
ahead of time. If your meals are already prepped, you do not need to worry about going
out to eat because you already have food ready. However, you have to commit to
prepping those meals. You also state that you have eaten well before and you felt great
while you did that. If you continue to eat unhealthy or not enough, you can achieve that
great feeling.
Short term goals: my short terms goals would be to stop eating processed and frozen
foods. I also want to stop eating late at night and replace some of my cravings with
healthier snacks. To accomplish all of this, I also want to make it a goal to start prepping
my meals for the day.
Long term goals: my long term goals would first to eventually eat all natural foods. I do
not want to eat any fast foods and processed foods. I would like to start paying attention
to my food intake and start eating the appropriate amount of each food group each day. I
do not eat enough vegetables and fruit for my day.
Strategies: To accomplish your goals we will need to come with some strategies that will
make it easier to accomplish. First off, you want to stop eating frozen foods. To avoid
this, you should avoid the frozen aisles at the grocery store while shopping. If you aren’t
in those aisles, you won’t be tempted to buy any of those products. You also want to stop
eating processed foods. You should look up some of the ingredients in foods you have an
home now. Learn which ones are processed and which ones are natural. When you
understand what is in your food, you will be able to buy foods that are not processed.
Your long term goal is to eat all natural foods. I will look up local farmer’s markets in
your area where you can shop. Although most grocery stores have vegetables and fruits,
we can be certain that what you are getting at a farmer’s market is all natural. Also, I
want you to start planning your meals ahead of time. This helps you in a few areas. If you
have a set plan of when you are going to eat, it will prevent you from eating out. You are
also under your calorie intake. Planning your meals will help you to know how many
calories you are getting each day.
Complete re-analysis:
Over the past 8 weeks, Carla diet has had its improvements. Her current diet is
going well, but it didn’t start that way. Carla was frustrated in the beginning because she
couldn’t get in the swing of eating healthy. She was unmotivated and was not making
smart decisions. However, as time progressed and she got into the habit of adding
exercise into her diet, she began to eat better. Since she was exercising, she was eating
more natural and whole foods. Also, she has added more vegetables and fruits in her diet.
By planning out her week each Sunday, she was able to plan her meals and make sure she
had healthy foods available. She is also putting in more effort into fulfilling the five
characteristics of a healthy diet.
Carla found what works and doesn’t work for her diet. Planning ahead was
helpful for her. It helped her to avoid processed and fast foods. When grocery shopping,
she avoided buying junk food. This helped because the junk food wasn’t available to her,
so she wasn’t tempted to eat it. One of the biggest factors that helped her diet was
exercise. When she got into the routine of exercising, she was more motivated to eat well.
Since she felt great from exercising and eating well, it became a habit. Some things did
not work out as well for Carla. While she incorporated more vegetables and fruits, she
still was not getting a full serving each day. Another problem was that all natural and
fresh foods are too expensive at the moment.
I am glad Carla’s diet has improved, but there is still improvements to be made. A
recommendation I have for Carla is to add fruits and vegetables into her diet in a new
way. For example, adding more vegetables to sandwiches or wraps and making a fruit
smoothie so you can have a few different fruits. I also want to recommend keeping track
of her calories. It is important to make sure you are getting the adequate amount of
calories per day. Finally, I would suggest to Carla to continue her workout routine. Even
on busy days, try to get in a small cardio session. This is will help you stay on track with
your diet.
References
1. Bwellhealth. (2014). Nutrition & fitness questionnaire. Retrieved from
http://www.bwellhealth.com/office-forms/nutrition-fitness-questionnaire/
2. Infinite Fitness. (n.d.). Health and lifestyle questionnaire. Retrieved from
http://infinitefit.ca/pdf/InfiniteFitness_ClientForm.pdf
3. Intermountain Healthcare. (2013). Live well lifestyle and health risk questionnaire.
Retrieved from https://intermountainhealthcare.org/ext/Dcmnt?ncid=522452189