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nutrition final project...

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Diet and Activity Project Client: Ashley Grier (mom)

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Kaitlyn Grier 02/26/21 NRS145.l1

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Content - Part 1 Assessment

1. List of food and fluid intake for 24 hours

Diet Analysis for Ashley Grier (my mom)

Food Intake for 24 hours

Food Black Coffee, prepared from grounds International Delight French Vanilla Creamer

Amount 16 Fluid Ounces 2 Tablespoons (15 ml)

Stevia, Pure Via

2 Packets

Armour, Lunchmakers Bologna and Crackers

1 Package

Mini Babybel, Original Ice Mountain, Spring Water

1 piece - ¾ Ounce 8 Fluid Ounces (237 ml)

Pillsbury, Country Biscuits

1 biscuit

Idaho Russet Potatoes

1 Ounce

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Hamburger (80% lean)

3 Tablespoons

Butter, Salt

1 Tablespoon

Brown Gravy

1 Tablespoon

Chocolate Chip Cookie

1 Piece - 2 ¼ in diameter

Coke

1 Can - 12 Fluid Ounces

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2. Identification of any nutrition related condition or disorder ● No

3. Height and Weight ● 5’6 (168 cm) and 200 lbs

4. Activity Level ● Moderately active: Means the person has a job or lifestyle that requires more activity than light walking (house cleaning or construction) or the person exercises aerobically 45 to 60 minutes three times per week. ● My client Ashley works as a store manager at Walgreens. Her normal hours are from 7 am to 5 pm and throughout that time she is mostly moving around only sitting for maybe up to an hour and a half throughout the work day.

5. Fitness Level

Recommended Guidelines Level 1: Lifestyle Physical

Clients Level 1:

Activity-Walk to work, climb the stairs, do yard work F: Frequency = 5 days of the week

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F: Frequency = All or Most Days of the

I: Intensity = Moderate

week

T: Time = 8 hours

I: Intensity = Moderate T: Time = 30 or more minutes Level 2: Active Aerobics-aerobic dance,

Level 2:

jogging, biking

F: Frequency = 3-6 days of the week

F: Frequency = 1 day a week

I: Intensity = Moderate to vigorous

I: Intensity = Moderate

T: Time = 20 or more minutes

T: Time = 15 minutes

Level 2: Active sports and

Level 2: (Does Not Participate in)

Recreation-tennis, hiking

F: Frequency = 3-6 days of the week

F: Frequency = 0 days a week

I: Intensity = Moderate to vigorous

I: Intensity = none

T: Time = 20 or more minutes

T: Time = 0 minutes

Level 3: Flexibility Exercises-stretching

Level 3: (Does Not Participate in)

F: Frequency = 3-7 days of the week I: Intensity = Stretching

F: Frequency = 0 days a week

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T: Time = 10-60 seconds, 1-3 sets

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I: Intensity = none T: Time = 0 minutes/reps

Level 3: Muscle Fitness

Level 3:

Exercises-weight training, calisthenics

F: Frequency = 2-3 days of the week

F: Frequency = 1 day a week

I: Intensity = muscle overload

I: Intensity = muscle toning

T: Time = 8-12 reps, 1-3 sets

T: Time = 10 reps, 2 sets

Level 4: Inactivity

Level 4:

F: Frequency = Infrequent

F: Frequency = 1 day a week

I: Intensity = Low

I: Intensity = Moderate

T: Time = Short

T: Time = Entire day (day off, relaxing in bed, catches up on tv shows, etc.)

6. Number of Meals and Snacks per Day ● Meals per day- 2 (Lunch and Dinner) ● Snacks per day- 2 (One at work and one after dinner usually)

7. Weekly Alcohol Intake

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● 1-2 alcoholic drinks per week always on Wednesday

8. Number of Fast Food Meals per Week ● 1 Fast Food Meal per week

9. Servings of Processed Food Intake ● Processed Food Intake per day is 3-4 servings

10. Servings of Whole Grain Intake ● Whole Grain Intake per day is 0 servings

11. Servings of Fruit and Vegetable Intake ● Vegetable Intake per day is 2 servings ● Fruit Intake per day is 0 servings

12. Binge Eating ● Yes, binges at night after dinner

13. Skipping Meals ● Always skips breakfast sometimes will skip lunch

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14. Practicing Food Safety? ● Yes, my client washes her hands before preparing and prepping food, puts leftovers that they want to keep in the fridge within the hour after the food is done, uses a meat thermometer to make sure meat is fully cooked and at the right temp.

15. How Many Meals are Eaten Out? ● 1 meal is eaten out every week on Wednesday

16. Read Food Labels? ● No Content - Part 2 Analysis 1. Diet Analysis done by Computer https://cronometer.com/#diary

2. Comparison to standards: ·

U. S. Dietary Guidelines/MyPlate

1. Build a Healthy Plate a. Try Other Protein Sources

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She doesn’t get enough protein in a day and she does not enjoy red meat or fish very much. So instead, she can eat chicken or even try other protein sources such as Tofu.

b. Eat More Grains -

The recommended amount of grains daily is 3-8 ounces and half of those grains should be whole. She is not getting either of these recommended amounts. The amount of grains she did consume for her daily amount were only from crackers and a biscuit.

c. Make Half your Plate Fruits and Vegetables -

She does not eat a variety of fruits or vegetables. She rarely ever eats fruits but she does eat vegetables. However, the amount of vegetables she eats is not enough, it usually being around two servings.

d. Start Consuming Milk/Dairy Products -

She does not consume much from this area. The most she has is a BabyBel cheese. She is not getting enough nutrients that is provided by this food group.

e. Food Safety -

She always washes her hands before preparing food. She refrigerates leftovers within the hour.

2. Eat the Right Amount of Calories

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Ashley is only consuming 940 calories when she should be consuming 2,200 calories to be able to get to a healthy weight. a. Make Meals at Home -

She eats out about three times a week.

b. Eat More Food -

She uses more calories then she has, giving her a very high calorie deficit.

c. Choose Healthy -

When going out to eat she often chooses to get salads or something on the healthier side.

d. Drink the right way -

She only has two alcoholic beverages a week which is reasonable and not very bad for her.

e. Keep Track of Calories -

Since Ashley does not eat enough calories in a day she can start keeping track by writing down her calories in her phone, a diary, or she can get an app that helps her and even reminds her to write her calories down.

3. Start Reading Food Labels If Ashley starts reading food labels she can start eating the right amount of macronutrients needed daily, leading her to a healthier life. 4. Be More Physically Active

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Ashley does do a lot of moderate activity since she is up moving 8 hours a day at work. However, for her to have a healthy lifestyle and maintain one she needs to start exercising regularly. This way she will maintain good energy throughout the day and not wear herself down at work which can cause health problems in the future. 5. Eat All Meals and Snacks She skips out on breakfast everyday and sometimes even lunch. This is a problem since she is not receiving energy throughout the day to help her body keep going. Due to this she tends to binge eat at night and most things she eats at that time are unhealthy. Recommended Dietary Allowances After comparing Ashley’s intakes with the RDA’s acceptable amount, she is not getting enough of the right amounts. Carbohydrate Ashley is consuming 101.5 grams of the recommended 242 grams. 43% of her daily calories come from carbohydrates. This is more than the recommended amount for her which is 37%. Fat Ashley is consuming 45% of her calories from fat which is a little lower than the recommended amount for her at 47%. Her saturated fat intake is at 10% which is the maximum recommended amount. Protein

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Ashley is consuming 28 grams of protein and her recommended amount is 151 grams. She is not getting enough cystine, her daily recommended amount is 0.86 grams and she is only eating 0.2 grams. Calories Ashley is consuming 905 calories and the target is 2,200 calories. She is not eating enough calories a day. Vitamin Fat Soluble: Ashley’s vitamin intake is very low. For Vitamin A she consumed 741 IU of her recommended 2333 IU, she is under by 1,592 IU. For Vitamin E she consumed 0.6 mg of the recommended 15 mg, she is under by 14.4 mg. She needs to start consuming Vitamin E. For Vitamin D she consumed 10 IU of her recommended 600 IU, she is under by 590 IU. Water Soluble: Her water-soluble vitamin consumption varies a little. For Thiamin she consumed 0.1 mg of the 1.1 mg recommendation and consumed 25.7 µg of the 400 µg recommendation of Folate. Both of these were under. For B6 and B12 she was under again, consuming 0.2 mg of the 1.3 mg recommendation of B6 and 1.4 µg of the recommended 2.4 µg of B12. For Vitamin C she consumed 5.2 mg out of the 75 mg recommendation. For Riboflavin she consumed 0.5 mg of the 1.1 mg recommendation. She consumed 3.1 mg of Niacin of the 14 mg recommendation. She consumed 205 mg of Choline of the recommended amount at 425 mg. She is not receiving enough of any of her vitamins.

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Minerals Her mineral intake is very low as well with the exception of Sodium. Her Sodium intake was 1379 mg of the recommended 1500 mg. She is doing very well with her Sodium intake as of now. Her Magnesium consumption was 35 mg of her recommended 320 mg. Her Calcium intake was under by 660 mg of the recommended 1000 mg which is very bad. Her Potassium amount was under by 2,070 mg when her recommended intake is 2600 mg. She consumed 240 mg of Phosphorus when the recommended amount is 700 mg, she was under by 460 mg. She almost hit halfway to the recommended Zinc amount, consuming 3.4 mg of the 8 mg needed daily. Her Selenium consumption was low as she only consumed 14 µg of the recommended 55 µg. Water She is under for her water consumption. Ashley should be consuming 2700 grams of water a day and she is only consuming maybe half of that at 1091 grams a day. 3. Height and Weight ● 5’6 and 200 lbs. Her BMI is 32.1 which is classified as overweight. 4. Activity and Fitness Level https://cronometer.com/#diary 5. Number of Meals and Snacks per Day ● Normally, 2 meals per day and one snack. She always skips breakfast and sometimes skips lunch she needs to not do this because it can help with her binge eating at night time.

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6. Weekly Alcohol Intake ● 2 glasses of alcohol a week which is not bad at all and is very reasonable. 7. Number of Fast Food Meals per Week ● 2-3 fast food meals per week which is acceptable. She needs to try and make the meals healthy though. 8. Servings of Processed Food Intake ● 3-4 servings daily is a pretty good amount considering that processed foods are not good for you consuming a lower amount is actually good for the body. 9. Servings of Whole Grain Intake ● Whole Grain intake daily is 0 servings, this is a problem area. Ashley could benefit from knowing what whole grains do for the body and why she needs them. Whole grains need to be consumed daily. 10. Servings of Fruit and Vegetable Intake ● Fruit intake is 0 servings daily and vegetable intake is 2 servings daily. This is another problem area, she needs to be eating more fruits and vegetables, especially fruits however, since she is getting none. 11. Binge Eating ● She does binge eat but if she started eating breakfast and eating two snacks a day she shouldn’t feel an urge of hunger late at night like she does since her body has been getting nutrients all day. 12. Skipping Meals ● She skips breakfast and sometimes even lunch. This causes her to binge at night.

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13. Practicing Food Safety? ● Yes, this is something good. She makes sure that she washes her hands before preparing food and always refrigerates food within the hour. 14. How Many Meals are Eaten Out? ● 1 but when she goes out to eat she usually orders something healthy like a salad. 15. Read Food Labels? ● No, this is something that she can decide to do however. It could help her just by knowing what she is consuming so she can make sure she is getting all the right nutrients.

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Content Part 3 Evidence Based Intervention Interventions: 1. The Intervention: Ashley needs to drink at least 64 ounces of water everyday. The Rationale: Water intake is very important for the body and without it our health can easily decline. It also plays an essential role within the regulations of our bodies. Water  is essential for mental health. Water is an essential nutrient for healthy cognitive functioning (Merhej, 2019). 2. The Intervention: She needs to stop binge eating by not skipping breakfast. Breakfast is the most important meal of the day and needs to be consumed every day. The Rationale: A healthy breakfast enhances brain power with increment of memory, assistance of protein-rich breakfast helps manage an appropriate metabolism in losing weight (The Benefits of Breakfast, 2016). 3. The Intervention: Ashley needs to increase her intake of Vitamin D by having at least 600 IU per day. The Rationale: The powerful vitamin works to shield skin from environmental aggressors like UV rays and pollution."Vitamin D also bolsters the skin's innate immune system more than any other vitamin, making it especially helpful when applied topically for a condition like psoriasis", Dr. Gohara says. (Stables, 2020) 4. The Intervention: Ashley needs to start including fruit into her diet everyday.

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The Rationale: Fruits are an important part of daily nutritional habits and can be recognized as a supplier of vitamins, minerals, fibers, antioxidants, etc. They have been used to treat many ailments by acting as antioxidants, antidiabetics, anti-inflammatory agents, anti-diarrhea supplements, aiding with hyperlipidaemia, and anti-cancer promoters (Todorov & Bogsan, 2016). 5. The Intervention: She needs to up her vegetable intake from one cup to 2 ½ cups every day. The Rationale: Vegetables are packed with soluble as well as insoluble dietary fiber known as non-starch polysaccharides(NSP) such as cellulose, mucilage, hemi-cellulose, gums, pectin.etc. These substances absorb excess water in the colon,retain a good amount of moisture in the fecal matter, and help its smooth passage out of the body. Thus, sufficient fibre offers protection from conditions like hemorrhoids, colon cancer, chronic constipation, and rectal fissures (Chavan, 2015). 6. The Intervention: Ashley should start eating two servings of whole grains everyday. The Rationale: Higher intakes of whole grain and dietary fibre were associated with a significantly lower risk of cardiovascular disease, diabetes, abdominal adiposity and certain cancers (Ruxton & Derbyshire, 2014). 7. The Intervention: Ashley needs to increase her physical activity by working out at least 150 minutes per week. The Rationale: Physical activity can reduce the development of chronic diseases

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such as hypertension, diabetes, stroke, and cancer. Additionally, physical activity can promote healthy cognitive and psychosocial function. Canadian physical activity guidelines on all-cause mortality and seven chronic diseases suggests that the current recommendation for at least 150 minutes of moderate-to-vigorous aerobic physical activity per week in sessions of 10 minutes or more is associated with a 20% to 30% lower risk for premature all cause mortality and incidence of many chronic diseases (Mckinney, 2016) 8. The Intervention: Ashley needs to up the amount of protein she eats. She consumes 27 grams out of the 233 grams that she should be consuming daily. The Rationale: Eating lean meat and fish helps keep your blood healthy. You need protein to grow and to produce energy so that you can work and play. Lean meats and other protein foods are what help keep us healthy (Dickmann, 2012)

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References Chavan, U. D. (2015). Nutritional Value and Health Benefits From Fruits, Vegetables, Nuts and Spices . Daya Publishing House. Dickmann, N. (2012). Protein . Capstone McKinney, J., Lithwick, D. J., Morrison, B. N., Nazzari, H., Isserow, S. H., Heilbron, B., & Krahn, A. D. (2016). The health benefits of physical activity and cardiorespiratory fitness. British Columbia Medical Journal , 58( 3), 131–137. Merhej, R. (2019), "Dehydration and cognition: an understated relation", International Journal of Health Governance , Vol. 24 No. 1, pp. 19-30. https://doi.org/10.1108/IJHG-10-2018-0056 Ruxton, C. and Derbyshire,  E. (2014), "The health benefits of whole grains and fibre", Nutrition & Food Science , Vol. 44 No. 6, pp. 492-519. https://doi.org/10.1108/NFS-01-2014-0004 STABLES, P. (2020). Vitamins for Healthy Skin. (cover story). Prevention, 72 ( 1), 30-33. The Benefits Of Breakfast. (2016). Customers First, 21 ( 8), 6. Todorov, S. D., & Bogsan C. S. (2016). Tropical Fruits-- From Cultivation to Consumption and Health Benefits: Guava and Mango . Nova Science Publishers, Inc.

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Content - Part 4 Pulling it all Together Interventions referenced from scholarly source Text not used as a reference. Use of at least one of the following mandatory databases for each rationale (10 points) o CINAHL o JC Library

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References Lastname, C. (2008). Title of the source without caps except Proper Nouns or: First word after colon. The Journal or Publication Italicized and Capped , Vol#(Issue#), Page numbers. Lastname, O. (2010). Online journal using DOI or digital object identifier. Main Online Journal Name, Vol#(Issue#), 159-192. doi: 10.1000/182 Lastname, W. (2009). If there is no DOI use the URL of the main website referenced. Article Without DOI Reference, Vol#(Issue#), 166-212. Retrieved from http://www.example.com

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