Question

HCI College abt Management, Fitness, and Consumeris... Week 5: Weight Management Home My courses HUN1201 OL2 Jan 2020 Assignment 5.1: Case Study Assignment 5.1: Case Study Step 1: Using the following Case Study, create a meal plan. Jackle is a healthy women. She is 45 years old and 57 tall. Jackie's current weight is 160 lbs. She exercises 4-5 times per week but is struggling to meet her goal weight. Jackie is seeking your clinical advice to lose 15 lbs in 3 months. Her target weight goal is 145 lbs. Write a basic meal plan for your client. . Include how many calories each day she will need to consume to lose 1-2 lbs each week, • Calculate her complete macronutrient breakdown including: total carb consumption consumption, total protein consumption • Explain the rationale for all of your choices Step 2: • After you complete the assignment, save a copy for yourself in an easily access your instructor using the dropbox. in an easily accessible place and submit to

Answer 1

Meal plan for Jackie:

Age = 45 years

Height = 5'7"

Current Weight = 160 lbs

Target weight = 145 lbs

Weight loss targeted in 3 months = 15 pounds

Weight loss targeted in one week = 1-2 pounds

3 months = 13.0 weeks

• Calorific requirement per day for 1-2 pounds weight loss:

Calories required to stay at the same weight = current weight * 12 = 160 lbs * 12 = 1920 calories

Calorie cut required to lose 1 pound per week = 500 calories

Calories required per day to lose 1 pound per week = 1920 calories - 500 calories = 1420 calories

Exercise per week = 4 to 5 times

Calories required per day for 1-2 pounds weight loss is 1500 calories

• Meal plan for 1500 calories diet per day:

1. Breakfast: 346 calories

Avocado and spinach omelet = 344 calories

Green tea = 2 calories

The rationale for choice: Eggs, avocado, and spinach fulfills the essential nutrient requirement to kick-start a day. Avocado and spinach have fiber, which gives fullness for a longer time. Along with the micro/macronutrients from the egg and omega 3 fatty acid from avocado, this helps keep hunger at bay for a longer time. Green tea has antioxidants and is good to take with breakfast.

2. Morning snack: 98 calories

One sliced apple = 98 calories

The rationale for choice: Apple is rich in fiber, micronutrients etc, which makes it a better option for fullness along with freshness with only 98 calories.

3. Lunch: 397 calories

Avocado and bean wrap: 397 calories

The rationale for choice: Avocado has omega 3 fatty acids, essential micronutrients etc; bean is a good source of protein, fiber, and micronutrients; and the wrap is made of wheat flour, a good source of carbs and fiber. This is a well-balanced diet, which has only 397 calories. Food rich in omega 3 fatty acids and fiber will increase satiety and helps to keep hunger at bay.

4. Afternoon snack:

1 cup diced cucumber (18 calories) + 1 sliced carrot (25 calories) + quarter cup hummus (102 calories) = 145 calories

The rationale for choice: This is a light meal, which provides the micronutrients and macronutrients required in an afternoon snack.

5. Dinner:

Salmon with roasted veggies and quinoa: 500 calories

The rationale for choice: Salmon is a good source of antioxidant and omega 3 fatty acids. It is rich in vitamins and minerals including vitamin B12, selenium, and potassium. It is a good source of protein. Veggies are a good source of nutrients and fiber. Quinoa is a grain rich in protein, fiber, iron, copper, thiamine, vitamin B6 etc. This meal has protein, fat, carbohydrates, vitamins etc and is a well-balanced one. Including food rich in good fats like omega 3 fatty acids and fiber will increase satiety and keeps hunger at bay.

• Complete macronutrient breakdown:

Total carb = 91 g carbohydrate

Total fat = 100 g fat

Total protein = 79 g protein