Nutrition For Fitness (section 2)
Dr. Biren
Spring 2014
Client Nutritional Program
Client: Dan McClean
Medical and Health Fitness Form
Demographics
Name: ____Daniel McClean______
Address: ____730 Eden Lane______
City: Somerdale______State: _____NJ______Zip: ______08083______
Phone Number: ______856-220-0880______Email:
Date of Birth:02/05/92 Gender: Male: X Female: ☐
Height (inches): ______78______Weight (lbs.): _185______BMI:___21.4______
Emergency Contact
Name: ______
Phone Number: ______
Relationship: ______
Please Answer The Following Questions To The Best Of Your Knowledge.
Do you have or have had:
High Blood Pressure: Yes ☐No X
Low Blood Pressure: Yes ☐No X
Cardiovascular Disease: Yes ☐No X
Heartburn: Yes ☐No X
High Cholesterol: Yes ☐No X
Diabetes: Yes ☐No X
Hyper/Hypo Glycemia: Yes ☐No X
Hyper/Hypo Thyroid: Yes ☐No X
Eating Disorders: Yes ☐No X
Frequent Headaches: Yes XNo ☐
Stomach Ulcers: Yes ☐No X
Lactose Intolerance: Yes ☐No X
Sudden Weight Loss: Yes ☐No X
Sudden Weight Gain: Yes ☐No X
Please explain any answers that yes was selected:___Often times I will either wake up with a headache or develop a headache at some point during the day______
Do you have any food allergies: _____No______
______
Do you have any nutrient deficiencies: _____No______
______
Family History
High Blood Pressure: Yes ☐No ☐
Cardiovascular Disease: Yes ☐No ☐
High Cholesterol: Yes ☐No ☐
Diabetes: Yes ☐No ☐
Eating Disorders: Yes ☐No ☐
Obesitiy: Yes ☐No ☐
Please Explain: ____My Dad found out he had high cholesterol about 10 years ago but no history of high cholesterol in younger family members.______
Lifestyle and Nutritional Habits
Physical Activity
Would you say that you are: Sedentary ☐ Moderately Active ☐ Active ☐
How Often do you work out a week: 0 days ☐1-3 days☐ 4-5 days ☐6-7days ☐
Please list any sports or activities that you partake in: ______
______
Habits
Do you smoke cigarettes: Yes ☐No ☐
If yes, how much a day: ______
Do you Drink Alcohol: Yes ☐No ☐
If yes, about how often a week: ____2-4 times a week______
Do you eat out: Yes ☐No ☐
If yes, about how often a week: ______Once every two weeks______
In General you are: Highly stressed ☐ Moderately stressed ☐ Low in stress ☐
Nutritional Habits
About how many meals a day do you eat: ______3______
How many of these meals are home cooked/prepared: 1-2 ☐3-4☐ 5-6☐
Do you eat Breakfast: Yes ☐No ☐How many days a week: ___7______
Would you consider yourself to be nutritionally balanced: Yes ☐No ☐
How often do you eat fruit: Per day_____Once______Per week______10 times______
How often do you eat vegetables: Per day_____Once______Per week _____10 times____
How often do you consume dairy products: Per day ____twice_ Per week ___20 times_
How often do you consume grain products: Per day _____3____ Per week _____25______
How often do you consume protein products: Per day ______once__ Per week _____7___How often do you drink water: Glasses per day _____8______Days per week ___5______
How would you describe your appetite: Good ☐Average ☐ Bad ☐
Do you take any nutritional supplements: Yes ☐No ☐
If yes, pleas explain:___Men’s daily vitamin and B-complex pill every morning.
Have you ever received nutritional help before: Yes ☐No ☐
If yes, what worked: ______
______
What didn’t work: ______
______
Week day/ Weekend Logs
Thursday February 6th
-2 cups of Honey Bunches of Oats/ 1 Cup of 1% Milk
-20 Ounce coffee/ 3 teaspoons of sugar
- 2 brown sugar poptarts
-Foot long cheese steak / ketchup/ fried onions
-6 honey bbq chicken wings
- 20 ounce coffee
-3 cups of mashed potatoes
-“Pasta sides” cheesy pasta- 1 cup
-6 glasses of water throughout the day
Friday February 7th
- 2 cups of Honey Bunches of Oats/ 1 cup of 1% milk
- 16 ounce cup of coffee/ 4 teaspoons of sugar
- 3 pieces of wheat toast with butter
- 2 brown sugar poptarts
- 1 banana
- 1 orange
-1 glass of Lipton iced tea
-Applebees pepper chicken, green beans and shrimp, 6 regular boneless wings with blue cheese.
-2 -12 ounce caffeine free cans of coke.
- 8 ounces of Bacardi rum.
-6 glasses of water
Long Term Goals
Even though there are financial restraints when it comes to eating healthy, I still plan on eating a more balanced diet by paying more attention to fruits and vegetables and limiting my sugar and sodium intake. I’m planning on minimizing fat while at the same time building muscle. I am content with my current weight but I do want to change the ratio of fat/ muscle.
Short term Goals
My short term goals are to make a conscious effort to cook all of my meals myself at home and to limit the amount of unhealthy nutrients added to my healthy foods. Ex: I could eat a sweet potato plan instead of adding the works to it.
Motivations
My motivations for these changes are based primarily around my overall health, strength and endurance. In high school I was in the best shape of my life from doing track and field, and soccer and I want to have that type of energy and endurance once again.
Barriers
The barriers standing in my way are getting the motivation to go to the gym and the fact that 3 weeks ago I tested positive for Mono and because of this, my energy level has been less than terrible.
Dan McClean’s Nutrition Day 1 (weekday)
Dan McClean’s Nutrition Day 2 (weekend)
Evaluation of Current Diet
After reviewing your diet a few things stood out to me. In general there are some strengths in your current diet, and there is also some weaknesses. Both of your strengths and weaknesses can be improved for a more complete strong diet. If this is done, you can reach your goals and optimum health you wish to receive.
Day one of your diet, the weekday, was the better of your two recorded days. First according to myplate.gov you are allowed a total of 3,000 calories per day. On this day you around about total 2,753 leaving you with about 247 more calories to go. Although, 562 of your calories were empty calories, meaning there was no nutritional value to those calories.
You hit the mark grains, vegetables, and proteins. As far as dairy products you were allowed three cups worth per day and you had two, not too bad. For the most part you would have had a complete diet, but you failed to have any servings of fruit on this day. Another thing to look at was that fact that 90% of your grains came from refined grains instead of whole grains.
Day two, your weekend day, was not nearly as good as day one. You consumed 3,508 calories this day and 1,686 of those calories were empty calories. You didn’t hit the target in any food group this day. In fact, you almost doubled your recommended protein intake eating 12.5 ounces of protein with only 7 ounces being recommended. In the grains, vegetables, fruits, and dairy group, you were under that mark for each. Although you did consume more whole grains than you did in day one.
On day one, you consumed 385g of carbohydrates. This means that 56% of your total calories for this day came from carbohydrates, this is nearly perfect. On day two, you consumed 352g of carbohydrates accounting for only 40% of you total calories, and remember on this day, you consumed more than the recommended 3,000 calories. On neither day did you have a good variety of these carbohydrates. Also on a side note, fish wasn’t consumed on neither days, this is something we will work on in the future to get your essential omega 3’s into your diet.
I noticed in your questionnaire that you checked off that high cholesterol runs in your family. This is concerning to me for a few reasons. On both of your recorded days your consumed very high amounts of sodium, nearly doubling your recommend amount of 2,300mg per day. Also, you had a low intake of fiber 22g day one, and 21 g day two. Lastly, your saturated fat intake was 46g on day two. All of this is very important because they are modifiable risk factors that will lead to high cholesterol levels, high blood pressure, and possibly cardiovascular disease. Genetics may not be 100% on your side, but the consumption of these three things can help reduce your risk.
After reviewing your diet I believe these were your main pros and cons of your diet. Together we can work on these aspects and improve. We will work on developing a complete diet with variety. By doing this we will reach your goals of putting on some muscle and limiting your fat (saturated fats) and sodium intake. We will also keep track of your headaches to see if the begin to vanish with a more complete diet. With a little bit of motivation you will feel more energized and be back in shape like you were in high school.
Re-analysis of Current Diet
The five characteristics of a nutritious diet are balance, variety, calorie control, quality choices, and adequacy. Through these past eight weeks, my client Dan did a great job modifying his diet to hit these five characteristics. His diet is now a more complete nutritious diet from when he started. We focused on things that would directly correlate with his personal goals, and a lot of his new diet was based off of his family and medical questionnaires too.
Dan is eating much better now than when he started. Now when he sits down to eat, he makes a conscious effort to make a healthy choice. Now that he knows more, he continues to strive for the best nutrition possible for his self. One of the major things that I noticed in Dan’s diet when I first analyzed it was that he barely consumed any fruits and vegetables. Because of this, I stressed the importance of consuming fruits and vegetables every week and challenged Dan to do so a lot. One of Dan’s goals was to eat a more balanced diet and to do that he first had to implement fruits and vegetables into his diet.
To do this, Dan is now eating fruits and vegetables as snacks in his diet. Were before, Dan was eating useless empty calories for snacks. Another reason this is important is because he wanted to build lean muscle and loose a little bit of fat. To do this we had to cut as many of those empty calories out and replace them with healthy choices. He also, learned how to time the intake of food based around his workouts, so he could get the most out of them. We focused on getting some simple carbs into his body before his work out for energy and immediately after to recover. Along with this, we focused on staying hydrated every single day.
Dan also cooks his own food now. This is something that he didn’t do before. Dan ordered out very often because of the convenience and the pressure of his roommates. We talked about the importance of not ordering out everyday (sometimes is ok) and the quality nutrition that he can get out of prepping and cooking his own meals. This in turn helped Dan feel more alert and he actually became more active. Which helped with his weight loss goal. To his surprise cutting out all of the fatty processed food was a huge advantage to his health and life style.
Another major change in Dan’s diet is simply knowing and understanding what he is putting into his body. We focused on reading food labels and monitoring what he eats. The first thing was to watch how much cholesterol and sodium he was consuming. It was apparent from his questionnaires that high blood pressure and cholesterol runs in his family so we wanted to keep him off that track as much as we could. We also focused on making sure that he consumes the nutrients that he was deficient in such as vitamins D, E, C, and K. As Dan was becoming more physically active this became more and more important for optimum nutrition and performance.
Dan now focuses on his nutrition everyday. He doesn’t snack on pop tarts and chips anymore; he takes advantage of snacking on fruits and vegetables. He now realizes how important it is to get all the vitamins from these foods that he was lacking before like vitamins A, E, and C. He also consumes a lot more antioxidants now. He makes his own meals, which he never did before, and carries healthy snacks everyday to continue to consume his necessary nutrients no matter where he is at. He gets a great variety of foods from every food group instead of eating the same thing over and over, and makes sure that he consumes the proper servings from each food group, since that was a major weakness in his diet before. When doing this, he pays attention to the serving size to make sure he doesn’t over consume.
What worked the best for Dan and I was to take things slowly and implement them one by one. Each week we focused on one main goal and a few small goals. This worked because changing ones diet can be very hard since you are stepping out of your comfort zone. Doing it this way, made it easy to focus on one thing at a time and comfortably change bad habits into good ones. For example, one week I had Dan focus on his fruit and vegetable intake while the next week I had him focus on his vitamins E and D while continuing to snack on his now more healthy snacks. Doing it this way insured that Dan would not be overwhelmed and have more of a chance to succeed.
What we had more trouble with was getting Dan up and out to the gym. I think the problem here was I was trying to get Dan on my routine, rather than his own. This became a problem because I wanted him to meet certain standards every week in regard to expending his calories at the gym, but these standards and goals did not work best for him. In the end, Dan ended up making his own at home fitness program that worked best for him. This was ok as long as he was being active in my eyes, but it wasn’t what I tried to implement at first.
The only thing that I would have done differently is ask for a more detailed summary of what worked and what didn’t that week so I can develop a better plan. While, I was told every week how everything went, I never asked how each individual event was and what were the barriers if any. This would be the one thing that I would do differently next time to make sure that my client and I were on the same page.
Over all we had complete success with the new nutritional program. Dan went from a normal American diet to a healthy and growing diet. He now shows all five characteristics of a healthy diet everyday. He also has a good understanding of what he is doing in regards to his nutrition and his goals in nutrition. The best part about this program is that because of it, Dan now sees results such as fat loss and muscle gain and he is happy about what he has been through and done. Dan has learned self-control and discipline and is in great sprits about it. He improved his over health and quality of life by simply making nutritional changes, and that’s what makes this program so successful!