Part 1
Height, Weight and BMI
I am an adult aged 29 years. My body weight 145 pounds and a height of 5’10 feet. My Body Mass Index is 20.8, which fall within the normal range for adults with my height. For my height, a healthy body weight should be between 129 to 174 pounds. A BMI below 18.5 indicates that an individual is underweight (Ferrera, 2006). This usually happens when one burns off more calories than they are consuming. A normal BMI should range between 18.5 and 24.9. These persons have a balance between the calories they take and what their bodies need. More often than not, they have a healthy and active lifestyle. For an overweight person, the BMI would usually range of 25.0 to 29.9. A normal person like me is one who typically has as much calories as they are burning off. An obese person can be described as an individual with a BMI of 30.0 and above. This is usually caused by overconsumption of calories and minimal physical activity (Ferrera, 2006). This exposes the individual to numerous health risks such as heart disease.
As a student, I have an unhealthy diet of fast food such as pizza, burghers, soda, and beer. I also engage in minimal physical activity. A typical day is spent either in class, in my room reading, watching a movie or surfing the internet. The walk to class takes about 10 minutes from my residence. This is typically a stroll and cannot count much for exercise. My unhealthy dietary choice is a combination of availability, convenience, and cost efficiency. It is much cheaper and convenient to buy fast food or order a pizza than it is to buy groceries and cook (Gibson, 2005).Occasionally when the weather permits, I go swimming with my friends. I also dance a bit when I go out to a nightclub. This usually happens every Saturday night. Other than that, I am usually indoors. I currently not taking any health supplements such as vitamins. I also have no food allergies.
3-day food Diary (Pre-Plan)
Peanut butter sandwich
A glass of whole milk
Hamburger
300ml soda
Pizza with cheese topping
2 beers and 1 cup of coffee.
Wake up at 8.00am, walk to school and back.
Sleep at 12 midnight
Tuesday
Pizza with cheese topping
1 Glass of orange juice
Club sandwich with 300ml soda
Fried chicken with French fries
Wake up at 9.00am, Walk to campus and back.
Sleep at 11.00pm
Wednesday
2 slice bread spread with peanut butter.
1 glass orange juice
2 apples
Pizza with cheese and olives. 4 beers.
Wake up at 9.00, walk to campus then later to local bar. Sleep at 12.30 AM.
Note: A typical snack consists of peanuts, microwave popcorn, slice of pizza or a candy bar taken after lunch or late at night after dinner.
The table above reveals that my diet is composed of fast food, soft drinks, beer and a few milk products. This is an unhealthy diet because it lacks many of the foods recommended in My Food Pyramid. Form the table, it is clear that my diet is lacking in whole grains, fruits and vegetables, lean meats and plant proteins. Because of the large quantity of fried food in the diet, I take more than the recommended quantity of fat. I also consume lot of alcohol, which the pyramid recommends to be taken in moderation. Using the Recommended Daily Dietary allowance, it is possible to know the nutrient deficiencies and excesses that are in the above diet.
Note: a positive sign represents an excess in the nutrient intake while a negative sign represents a deficiency. Exercise time has been calculated based on the time taken walking to class as opposed to the intensity of the activity.
The excesses in the diet can be explained by the poor choice of which constitutes most of my diet. A combination of fried food such as French fries and chicken nuggets contribute to the excess cholesterol. I also take a lot of fizzy drinks and alcohol, which do not have any meaningful calories. The carbohydrates in my diet do not contain whole grains. The bread in my sandwiches, burgers and the pizza crust are made from processed wheat. The fiber content in my meals is also low since I do not eat whole grains or vegetables. I register about 20 minutes of low physical activity on a daily basis. This is not very healthy.
Cultural influences on diet
Culture has a big influence on ones dietary habits and preferences. The type’s food one prefers is determined greatly by the food, which they have grown up. I grew up eating a lot of mashed potatoes, casseroles, and roasts. I am used to having a lot of carbohydrate and protein in my meals. A balanced diet was not always a consideration when a meal was being put together. The goal of most of the meals is to get full as opposed to having a healthy meal. At times, we would be forced to eat vegetables such as carrots and asparagus but we would protest. There is no emphasis on physical activity. We used to ride our bikes in the neighborhood when we were younger. Now that we are all grown, there are no family oriented physical activities. My family is generally overweight as a result.
During the semester, I spend most of my money on fast food, beer, and fizzy drinks. In campus, most students prefer the convenience of fast food to cooking or eating in the mess where the food is healthier but not appetizing. The campus and areas where the student population is large are surrounded by fast food joints, pizzerias, and bars where many students get their meals (Gibson, 2005). In a way, my eating habits can be attributed to a prevalent student culture.
Healthier 3-day food plan
2 cup wholegrain cereal,
1 glass milk & 1 banana
Snack- apple/ half a bar of chocolate/ 2 sweets
1 0range, Lettuce and tomato sandwich
500ml water
Black beans and 2 cups boiled rice and creamed spinach.
Walk briskly to school and back.
Friday
2 cups whole grain cereal, 1 glass milk, strawberries. On the other hand, Baked beans and bacon with decaf coffee.
Snack-mixed roasted nuts
1 apple, club sandwich and 500ml water
Pasta with cheese and stewed chicken with steamed carrots.
Wall to campus. Swim for 1 hour after classes
Saturday
2 bacon slices and one egg with 2 slices toasted whole meal bread. 1 decaf coffee with 1 sugar.
Snack- half a cup of popcorn or potato crisps.
Fruit salad with mango, banana, pineapples, and melons. 500ml water
Half pizza with vegetable topping. 2 beer and peanuts.
Walk to campus.
Dance at the local club.
The table above indicates the plan for the healthier diet. The overall plan is to cut down on carbohydrates, increase fiber intake, and introduce some potassium to the diet and more exercise. The whole meal cereal for breakfast is rich in fiber and carbohydrates, which provide enough energy for the day. The milk contains proteins and vitamins while the banana is rich in calcium. Fruits such as orange and apples have been introduced to the diet for vitamins especially vitamin c and fiber. The diet also has plant protein from beans as opposed to the previous diet, which only had animal sources of protein. The food portions have also been indicated. They are in line with the requirements of a male adult who used 2500 calories per day.
The exercises are part of my daily schedule, which involves attending lectures. Instead of walking slowly to class, I will be taking brisk walks in order to increase my heart rate and metabolic activity. Instead of going back directly to my room, I will engage in additional exercises such as swimming after school. Apart from dancing, during my leisure time on Saturday, I will dance partly for exercise and to relax myself.
The food suggestions in the table are easy to make and affordable on a student budget. Whenever I feel like having fast food or pizza, I will reduce the portion and include more exercise in my schedule to burn off the excess calories. I have also introduced water, which is very important in any diet. Apart from taking it at lunch, I will ensure that I fulfill the recommended 8 glass daily intake. I have also minimized my intake of carbonated drinks such as soda.
Progress and challenges of implementation
Change
The diet has been beneficial to me in several ways. I am now able to walk briskly without feeling out of breath. My energy levels are higher and I can take the stairs without feeling too tired. My digestion has also improved. I no longer feel constipated; I have an average of 3 regular bowel movements a day. The additional physical activity has also helped me to build muscle. I have lost 5 pounds in fat so far and I hope to gain 10 pounds in muscle, which is healthier (Ferrera, 2006).
Adherence Issues
In the beginning, it was difficult to stick to the diet because of the smaller food portions. I always felt hungry and had serious cravings for the fast food I am used to. The additional water intake also meant that I felt the need to empty my bladder more often. I still had several cans of soda in my refrigerator, which I was tempted to take. I dealt with that by giving those out to my friends who unfortunately still have unhealthy eating habits. Sticking to the food portion sizes was also a challenge especially after exercising. This is because I always felt the urge to eat more after physical activity.
Challenges
The first challenge was finding the motivation to start the diet. Secondly, I had to control my craving for fast food, which actually tastes better than most of the healthy options, which I had to take. I also had to make time to plan and shop for groceries. In addition to all this, I also had to make time for cooking the food. With time, I learnt to measure the portions and plan my meal so that I always took a balanced diet. Fighting off peer pressure and my friends’ who were always teasing me with fast food and pizza was also a great struggle. I drastically cut down my intake of beer, fast food, and fizzy drinks.
This diet was successful because I planned it in a realistic way that fit into my budget and lifestyle. I only cut out foods that were not necessary to my diet. I could still eat chicken, meat and milk products but within healthier proportions and cooking methods. Fruits and vegetables also enabled me to get my allowance of vitamins and fiber. The plan also involved exercises planned around my daily activities. I also incorporated dancing into my leisure time. Essentially, I was introducing a healthy lifestyle to my daily activities without having to completely go out of my routine. Finally, I had a strong will to stick to the plan despite cravings, temptations, and pressure from friends.
Part 2
The client selected is a 45-year-old female with a body weight of 150 pounds and a height of 5 feet 10 inches. The client has a BMI of 21.5, which falls within the normal category for body weight. To maintain this BMI the client’s weight can fluctuate between 129 pounds to 174 pounds.
The client is a nurse at the local hospital. Her job involves a lot of standing and walking. Sometimes she runs a 12-hourshift, which means that she often eats from the hospital cafeteria. Apart from her work, she also jogs while walking he pet dog in the evening and on weekends.
Breakfast
Whole bran Cereal,
2 slice toasted bread with
peanut butter spread
pasta
Lettuce, tomato
Tomatoes, onions
Fruits
apple
Mango juice
Milk
1 glass low fat
Cheese
Meat & Beans
Lean lamb
For breakfast, the client took whole bran cereal with a glass of low fat milk. She did not have any fruit of meat in her breakfast because she was running late to work. During her lunch break, she took a peanut butter sandwich with fresh tomato slices and lettuce. In addition to the sandwich, she had low fat yoghurt. She took an apple and some water during her break, which was 3 hours after lunch. For dinner, she took pasta with cheese and a lean lamb stew. She had a glass of natural mango juice.
The client is of Italian descent and enjoys many of their traditional foods. She loves cooking and eating pasta, which is always topped with cheese. She also cooks many spicy sauces and stews. She often eats her food with hot chili. She enjoys an occasional glass of wine nut never takes more than two wine glasses.
Being a nurse, she is more conscious of her dietary intake and tries as much as possible to avoid fast foods, alcohol, and carbonated drinks. Her work also means that she often has to forgo some meals, especially lunch. When this happens, she ensures that she has a proper dinner at the end of her shift.
Saturated Fatty
Recommended Intake 30 min
Actual intake 30 min
Nutritional Difference + 20g 0min
The client maintains a healthy difference in the recommended daily allowance for most of the nutrients for a female who needs about 2450 calories a day because of her work. Her excessive intake is within the range for the allowable upper limits for nutrients. The column for exercises has a difference value of zero because she meets her 30 minutes requirement of physical exercise while at work. She also engages in additional physical activity where she covers the 60 minutes required for maintaining a healthy body weight.
The client has nutrient excesses for cholesterol, sodium carbohydrate, fiber, and protein. She has deficiencies for fat and potassium. Her intake of saturated fatty acid is similar with the recommended amounts. To correct her excesses, I will recommend that she reduce her portions for pasta, which she is her favorite to 2 cups per meal. She should then reduce her intake of salt by using low sodium options available in the market. She can also balance her protein intake by alternating between animal and plant protein sources. Each protein portion should not exceed 5.5 oz. every day. She can reduce her fiber intake by a 2-slice bread sandwich instead of 3 slices. To correct her potassium deficit, she needs to include more foods like bananas, beet greens, and potatoes in her food. Adding oily fish to her diet will make up for the deficit in fat.
The goals of the teaching plan will be to help her maintain her normal BMI and avoid becoming underweight, which is very possible due to her active lifestyle. Another goal will be to correct the accesses and deficits in her diet, which can be corrected by slightly adjusting her food types and portions.
Assessment of the plan will involve measuring her weight to identify any fluctuations such as weight gain or loss. If she gains weight, it means she is eating more calories than she is burning off in exercise. Weight loss on the other hand will mean that she is using up more calories than she is consuming. Calculating her BMI and to determine her weight index. Another assessment tool with be an analysis of her typical daily food intake in comparison with the daily-recommended dietary allowances.
The client who leads a healthy and active lifestyle was able to make the adjustments recommended. As a result, she maintained her weight and body mass index. She also included more water in her diet because in the assessment, water was one of the components missing.
Form the two cases, it is clear that food intake, cultural influences and activity and lifestyle are major influences to health. Poor food choices coupled with poor cultural influences, which do not promote healthy choices, and moderation can lead to become overweight or obese. It is recommended that to maintain a healthy lifestyle one has to make healthy food choices, eat in moderation, and engage in at least 30 minutes of intense physical exercise. It is therefore possible for anyone at any stage of development to maintain a healthy lifestyle by following recommended nutrient levels.
Ferrera, L. A., ed. (2006). Focus on Body Mass Index And Health Research. New
York: Nova Science
Gibson, R., S. (2005).Principles of Nutritional Assessment, Second Edition. Oxford:
Oxford University Press
