Download DietAnalysisforJenBoyle

Client Name:
Jen Boyle
Height:
Body Mass Index:
5’ 3”
28.34
Weight:
Body Fat %:
160lbs
34.45%
Goal Weight:
140
BMI:
24.80
Body Mass Index (BMI)


Derived from body mass related to stature, to evaluate the normalcy of one’s body
weight.
The desirable (healthy) range for women is 21.3 to 22.4.
There’s some controversy about BMI. The range is based on a sample of the population
that was taken decades ago. Then woman were not as physically active as today and thus
not as muscular. As we know, muscle weights more than fat and therefore can
significantly skew the outcome. This number should be viewed with this factor taken
into consideration.
Body Fat Percentage


Derived from circumference measurements taken at the forearm, thigh and
abdomen
The desirable (healthy) range for women is 25% to 28%
There’s no “ideal” body fat percentage just an estimated healthy range. Each person is
unique and should gauge this outcome as such. Just to put into perspective, women need
a minimum of 20% body fat to menstruate.
An estimated 16lbs of fat weight will be lost in obtaining goal weight.
Daily Caloric Intake
Based on a weight loss program designed to lose 3lb per week - estimated date to reach
goal is March 12th – a recommended daily caloric intake would equal 1585kcals per day.
This estimate also takes into consideration an exercise plan that includes a minimum of 4
days per week - 2 days dedicated to 45-minutes cardiovascular at a heart rate above 132
beats per minute. Some suggestions include:



Brisk walk pushing jogging stroller
Slow jog with intervals of short sprints
Jump rope for intervals of 2 minutes between walking tape
Diet Analysis for Jennifer Boyle
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Diet analysis
Based on information provided by you the client, the following has been formulated. An
explanation of each category immediately follows.
FATS
Typical Diet
Calories
Protein
Carbs
Total
Saturated
Mono
Poly
Calcium
Vit C
Iron
Fiber
2 - cups 10oz coffee
with half & half
48.58
1.36
3.18
3.46
2.16
1.00
0.14
40.96
0.26
0.26
0.00
Instant Oatmeal W/
Raisins
129.92
3.33
27.25
1.48
0.30
0.52
0.60
106.91
0.28
4.07
2.62
24oz coffee with half &
half
48.58
1.36
3.18
3.46
2.16
1.00
0.14
40.96
0.26
0.26
0.00
Weight Watches Noodles w/ meat sauce
282.90
9.60
51.70
4.40
0.80
1.50
1.50
37.20
19.80
2.80
3.80
Romano Cheese - 1tsp
Celery - 2 stalks
8.05
14.40
0.66
0.70
0.08
3.20
0.56
0.10
0.36
0.00
0.16
0.00
0.01
0.10
22.16
33.60
0.00
4.90
0.02
0.30
0.00
1.30
Humms Oregano, Garlic
& Lemon - 2 TBS
50.00
2.00
5.00
3.00
0.00
0.00
0.00
0.00
0.00
0.30
1.00
Pita Bread
Fresh Pasta – 2oz
Spinanch - Sauteed
77.00
74.28
11.10
2.50
2.92
1.20
15.60
14.14
1.70
0.30
0.60
1.30
0.00
0.09
0.00
0.00
0.07
0.00
0.10
0.24
0.20
24.10
3.40
48.55
0.00
0.00
7.20
0.70
0.65
0.90
0.60
0.99
1.30
Pasta Sauce
61.70
1.10
11.60
1.20
0.20
0.80
0.20
34.70
4.20
0.40
0.90
Romano Cheese - 1tsp
3 oz Chicken - grilled
8.05
165.00
0.66
31.00
0.08
0.00
0.56
3.60
0.36
1.00
0.16
1.20
0.01
0.80
22.16
15.00
0.00
0.00
0.02
1.00
0.00
0.00
2 – Beers
201.60
1.40
9.40
0.00
0.00
0.00
0.00
36.00
0.00
0.20
0.00
Total
1181.16
59.79
146.11
24.02
7.43
6.41
4.04
465.70
36.90
11.88
12.51
Recommended Daily
Allowance
Percentage Ratio
1585.29
74.51%
47.56
125.71%
229.87
63.56%
52.84
45.46%
15.85
46.88%
19.38
33.08%
17.61
22.94%
1000.00
46.57%
75.00
49.20%
15.00
79.20%
15.85
78.93%
Breakfast
Percentage Ratio
Lunch
227.08
6.05
33.61
8.40
4.62
2.52
0.88
188.83
0.80
4.59
2.62
19.23%
10.12%
23.00%
34.97%
62.18%
39.31%
21.78%
40.55%
2.17%
38.64%
20.94%
305.35
10.96
54.98
5.06
1.16
1.66
1.61
92.96
24.70
3.12
5.10
Percentage Ratio
25.85%
18.33%
37.63%
21.07%
15.61%
25.90%
39.85%
19.96%
66.94%
26.26%
40.77%
Mid Day Snack
Percentage Ratio
127.00
10.75%
4.50
7.53%
20.60
14.10%
3.30
13.74%
0.00
0.00%
0.00
0.00%
0.10
2.48%
24.10
5.18%
0.00
0.00%
1.00
8.42%
1.60
12.79%
Dinner
Percentage Ratio
320.13
27.10%
36.88
61.68%
27.52
18.84%
7.26
30.22%
1.65
22.21%
2.23
34.79%
1.45
35.89%
123.81
26.59%
11.40
30.89%
2.97
25.00%
3.19
25.50%
Before Bed Snack
Percentage Ratio
201.60
17.07%
1.40
2.34%
9.40
6.43%
0.00
0.00%
0.00
0.00%
0.00
0.00%
0.00
0.00%
36.00
7.73%
0.00
0.00%
0.20
1.68%
0.00
0.00%
Diet Analysis for Jennifer Boyle
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Protein
The role of protein is vital for the day-to-day functions in the body. What confuses many
is how much is needed in our diet. Since it is not the body’s immediate fuel source
(carbohydrates are) not much is needed in the diet. On average, protein should comprise
of 10 – 15% of daily calories. For our calculation with a steady weight loss of 3lbs per
week, total daily protein intake is 12%.
The chemical distinction between a protein (amino acids) and carbohydrate is a nitrogen
bond. In small amounts the body uses these bonds to create amino acids – the building
blocks – to be used for so many critical functions. However, excess levels cause the
stomach, liver and kidneys to work overtime to synthesize into readily available energy
sources. To further explain the above, protein just like fat and carbohydrates, taken in
excess is stored in the adipose (fat) tissue as fat.
There are 9 essential amino acids that can’t be synthesized in the body. Animal products
can easily provide all 9 in one meal – eggs are a perfect example. Although an easy fix,
this type of protein is packed with saturated fats and cholesterol again causing the body to
work overtime to process into readily available sources. A whole foods diet can provide
the same effect by mixing and matching certain foods together. This process naturally
has been done for centuries and has become staples in certain cultures:
 Red beans and rice,
 Green beans and almonds
 Corn tortillas and beans.
According to your daily intake 125.71% of the RDA was reached.
Carbohydrates
Have you recently looked at a government issued food guide pyramid? Whole grains
make up the base – a pretty solid one – that suggests 6 to 11 servings per day. Now have
you asked yourself “how in the world has the Atkins, Zone and South Beach diets
prevailed?”
I can’t stress enough the importance of carbohydrates in our daily diets. Its role as an
immediate fuel source assists the body to function as EFFECTIEINTLY as possible.
Glucose provides this energy. Carbohydrates have the “purest” chemical compounds of
these glucose chains and can come in the form of simple (table sugar) or complex (baked
potato).
Carbohydrates also act as a protein sparer (allows energy from protein to be used
appropriately), are the sole fuel source for the Central Nervous System (a possible side
effect of the Atkins diet is difficulty concentrating), and allows fat to be burned in the
most efficiently way possible. Fat is a rather strong chemical compound that requires a
Diet Analysis for Jennifer Boyle
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sufficient amount of energy to break down. When there’s no “immediate” energy, the
body frantically works overtime to break down protein (gluconeogenesis) and convert it
to glucose. During this process, fat is partially broken down causing ketone bodies and
the condition ketosis.
Over the past century alone, industrial countries (USA #1) have managed to obliterate
complex WHOLE grain carbohydrates. That’s why the words enrichment (vitamins and
nutrients are ADDED back in because they were lost in the processing) and fortified
(added in) are big catch words in marketing ploys touting healthy foods
Unfortunately and it’s a terrible crime, that 99.9% of the foods we eat today are no longer
in their purest state. So what does this do to the body? Well, instead of slowly going
through the digestion process, our body immediately recognizes the carbohydrate as
glucose and directly passes it into the blood stream. Insulin is then secreted to bring this
glucose into the cells. If at the time the cells don’t need the surge of energy processedcarbohydrates provide, it is stored in the adipose tissue as fat. Over time this starts to
wreak havoc on the body - generating so much unneeded insulin – which can lead to
obesity an onset to Type II diabetes (an epidemic in our country).
Fats
A.k.a. lipids are not as bad as the American Heart Association (AHA) preached a few
years back. Much of the research out there claims that saturated fat is the cause of many
heart and cancer related diseases which is 100% true – however not all lipids are
saturated and actually play an important role in maintaining healthy blood pressure
levels, blood clotting and other cardio vascular functions. The confusion that came about
from this blanketed statement has left so many on a quest for low fat or the extreme of
completely eliminating fat from their diets. This couldn’t be further from the truth and
has caused a terrible setback in educating the consumer.
Fats should comprise up to 30% of our daily diet with an even distribution coming from
monounsaturated (canola and olive oil), polyunsaturated (corn, soybean, sunflower), and
saturated (beef, chicken) fats. Tasty food choices include fatty fish (salmon), walnuts,
avocados and mayonnaise (sparingly).
Vitamins and Minerals
Vitamins are co-enzymes to the body, which means other enzymes produced in the body
need “assistance” to do their job. Nature has an amazing way of compacting all the
proper proportions of vitamins and minerals in foods so the body can easily assimilate
and take what’s needed to again function EFFICIENTLY.
During resistance training exercise, a tremendous amount of stress is placed on the
muscle, bone and connective tissues. Below explains why the highlighted items are
essential for proper muscle development.
Diet Analysis for Jennifer Boyle
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Calcium
All cells need calcium, but more than 99% is used as a structural component of bones and
teeth. The major role in the body includes bone development and maintenance. In
addition, calcium facilitates the transmission of nerve impulses to target cells, muscle
contraction and cell metabolism.
The most common deficiency is osteoporosis. Smokers compound the problem since it
lowers the estrogen concentration in the blood in women increasing bone loss.
According to your daily intake, only 46.57% of the RDA was reached.
Food Sources and Cooking Information
The most nutrient-dense foods are leafy greens – kale, collard, turnip and mustard greens
-, broccoli, nonfat milk, Romano cheese, Swiss cheese, sardines and canned salmon.
Spinach and other greens not mentioned above contain oxalic acid – a chemical
component - make calcium difficult to absorb. Therefore it is advised to prepare such
vegetables with oils or nuts to aid in absorption.
Vitamin C
Found in all living tissues, its many functions include collagen synthesis (discussed
below), antioxidant, iron absorption, immune function and cancer prevention.
Collagen is the fibrous protein that is a major component of connective tissues. It is
found wherever tissues are needed for strength, especially in those tissues with a
protective, connective or structural function. Collagen fibers are critical to the
maintenance of bone and blood vessels. Vitamin C also plays a role in the other
connective tissue components including elastin.
Vitamin C is categorized as water-soluble in other words a use-it-or-lose-it vitamin.
Carried through the blood stream, the source is readily available for usage. Excess
amounts will be excreted via the urine. Deficiency can lead to fatigue, impaired wound
healing, bone pain, fractures and diarrhea. Smokers are prone to deficiency.
According to your daily intake, only 49.20% of the RDA was reached.
Food Sources and Cooking Information
The most nutrient-dense sources of Vitamin C include green peppers, cauliflower,
broccoli, strawberries, papayas, romaine lettuce, oranges, spinach, kale and other green
leafy vegetables. It is easily lost in processing and cooking and becomes very unstable
when in contact with heat, iron, copper and oxygen.
Diet Analysis for Jennifer Boyle
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Iron
Found in every living cell, total body content is about 5g (1 teaspoon). The vital
functions of this trace mineral include immune function, cognitive development,
temperature regulation, energy metabolism and work performance.
Iron deficiency anemia is common - even in developed countries- and is mostly found in
woman and children.
According to your daily intake, only 79.20% of the RDA was reached.
The foods providing the highest nutrient density are spinach, oyster, liver, peas, legumes
and beef.
Fiber
Are non-digestible chemical compounds found in plant food. Categorized into soluble
and insoluble forms each has a different role in digestion. Soluble fibers either dissolve
or swell in water and delay gastric emptying, slows glucose absorption and can lower
blood cholesterol (whole grains can satiate!). Major food sources include citrus fruit, oat
products, beans and thickeners such as kuzu root starch and agar agar are added to food.
Insoluble fibers usually don’t dissolve in water increasing fecal bulk and decreasing
intestinal transit time (elimination occurs more frequently). Food sources include whole
grains, flax seeds, all plants, wheat, rye, rice and vegetables.
According to your daily intake, only 78.93% of the RDA was reached.
Careful consideration should be taken with dietary fiber. Too much fiber causes too
frequent elimination that can easily “block” absorption of vitamins and minerals.
Analysis

Not getting enough calories per day
o The body can register this as a fasting period and will hold onto excess weight
as an energy reserve
o A diet packed with nutrient dense foods that are within daily caloric intake
will aid in a rapid weight loss

Increase calorie intake in the mornings
o Try to avoid fruits in the morning and substitute with hearty vegetables – e.g.
Potato and egg sandwich
Diet Analysis for Jennifer Boyle
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
Limit animal products to 3-4 times per week
o Substitute chicken for seitan (meaty texture & rich in flavor, goes well in
stews, oven-baked casseroles – when grilled or broiled or sautéed with onions
for a great sandwich filling).

Include at least one of these fat dissolving vegetables daily..
 Turnip
 Green onion
 Onion
 Leek
 Diakon Radish
 Shiitake mushroom

Diakon Radish
Description:
Taste:
Long, white radish
Sharp taste when raw, but mellow, clean taste when cooked until
tender.
Benefits:
Dissolves excess fat & mucus, facilitates weight-loss, reduces
fever (in tea) and relieves itching of bites and rashes (external)
Cooking:
Add to soups, stir-fry, steam or bake with other roots
Weight-Loss
Condiment:

Grate 1tbs raw daikon and sprinkle with a few drops tamari soy
sauce. Serve with grain-based meals, 3 - 5 times a week. A zingy
fat –dissolver.
Include Whole Grain Complex Carbohydrates everyday..
o Brown Rice
 Bulghar
o Millet
 Buckwheat
o Barley
 Quinoa
For variety, cook rice with wheat, barley, rye or sweet rice. May also use fresh corn in
season and rub with uemboshi instead of butter for a tasty surprise (its true!). Minimize
oats – they’re highest in fat.
Umeboshi: Salty-sour pickled plum from Japan; highly alkaline; antibiotic; regulates
intestines.

Branch out from salad and steamed veggies with:
o Creamy, non-dairy vegetable soups (cook then puree in blender)
o Colorful, quick-cooked shredded veggies
o Sweet, baked winter squash
o Rice and veggie salads (w/ lemon, vinegar, tamari)
o Gingery Chinese vegetables
o Crunchy & refreshing quick-boiled salads
Diet Analysis for Jennifer Boyle
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

Eat Green Leafy Vegetables daily
o Highly mineralized and great for improving metabolism..
 Kale
 Collard Greens
 Bok Choy
 Turnip Greens
 Mustard Greens
 Watercress

Enjoy local fruits in season (for a treat)
o Apple
o Pear
o Peach
o Berries
o Watermelon
To curb a sweet-tooth and minimize weight-producing sugars, eat less fruit and more
vegetables.

Minimize meat, eggs, cheese, butter, milk, nut butter & mayo
Minimize meat, eggs, cheese, butter, milk, nuts, nut butter & mayo. Adults get plenty of
protein from a grain and veggie diet, which includes beans, fish and seeds. Try these
portions:




½ Cup cooked beans 3 – 5 times per week
2 – 4 oz white-meat fish or tofu 1 – 2 times a week
Occasional toasted seeds as a snack
Incorporate these special cleansing foods into diet
Sea Vegetables
Small portions daily help to cleanse your blood, tone intestines and provide vitamins &
minerals to improve metabolism
Burdock Root
Eat 1-3 times a week, to cleanse the blood and help build will power
Description & Use:
Cooked like Carrots:
For Tea:
Diet Analysis for Jennifer Boyle
Long, brown root with a savory-sweet flavor. Easy to
grow. Buy fresh in Japanese markets (keeps for several
weeks, well-wrapped and refrigerated). Or dried as tea, in
health food stores.
In soup, stew or sauté as a side dish (approximately 2” per
serving).
Simmer 1tsp in 1 cup water for 10 minutes
8
Benefits:
Cleanses the blood
Tones & Strengthens intestines
Improves mental clarity
Alkalanizing and highly mineralized, an excellent booster
food when you feel run down from a cold or flu
Eat often to help reduce sweet cravings
Hato Mugi Barley
Want to try something really different? This tasty, cleansing grain is used often in
Chinese medicine. Eat it 3 – 4 times a month or whenever you feel frustrated, bloated or
sluggish. Cook with rice or in soups. To order by mail: Macrobiotic Company of
America – (800) 438-4730. Website: www.mountainark.com.
Diet Analysis for Jennifer Boyle
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