Question

Case Study: Lifestyle Changes for Weight Loss

Sally is a 43-year-old mother of two who has gained 50 pounds over the past five years. She is 64 inches tall and weighs 180 pounds with a BMI of 30.8. Her waist circumference is 37 inches. She acknowledges that she is not as physically active as she would like to be. She also notes how recent stresses in her life have affected her sleep and seem to have triggered her appetite for sweets. Sally’s father recently died from complications of type 2 diabetes and her mother and sisters are overweight. Sally says she is very motivated to “not get diabetes” and is disturbed that her recent physical exam revealed mildly elevated blood pressure, glucose, and cholesterol levels.

QUESTION: Sally has determined that—to lose weight—she needs to limit her daily caloric intake to 1400 kcalories. Show a one-day plan for meals and snacks that meet her nutritional needs within this calorie level.

Answer 1

Weight of Sally 180 pounds

Height of Sally = 64 inches

BMI = 30.8

Waist circumference = 37 inches

Diet plan for one day for Sally with total calories of 1400 kcalories :-

Morning :

Toast 1 whole-grain pita and fill with 1/2 of an avocado, mashed, and 2 sliced hard-boiled eggs. Season to taste with salt and pepper. Serve with 1/2 cup of blueberry

Lunch :

Combine 1/2 cup cooked quinoa with ⅓ of a 15-ounce can of kidney beans. Top with 2 tablespoons of salsa and garnish with 1/4 cup of chopped scallions. Push to one side and add 3 to 4 leaves of romaine lettuce. Top the lettuce with 1 chopped tomato and 1/2 cup of chopped cucumber slices. Dress with a squeeze of lime, 2 teaspoons of olive oil, and a dash of hot sauce, if desired.

Snacks :

• 1 small apple with 1 tablespoon nut butter

• 1 ounce pistachios

• 1/4 cup hummus or guac with 1½ cups crudité

Dinner : chicken noodles

Place 3 ounces instant rice noodles in a large bowl and cover with boiling water. Let stand for 3 minutes. Rinse in cold water and drain. Remove half of the noodles, and toss with 1 teaspoon of sesame oil. Add 3 ounces cooked chicken breast and 1/3 cup chopped scallions. Refrigerate for lunch on Day 2. In a saucepan, heat 1 teaspoon of olive oil over low heat. Add the ¼ cup diced onion 1 clove of garlic, minced, ¼ cup of diced carrot, and 1/2 cup of halved green beans. Cook for 5 minutes, or until the onions are translucent. Turn the heat up to medium. Add the juice of a 1/4 of a lemon and 1 cup of chicken broth and bring to a simmer. Add 1 (3-ounce) sliced chicken breast and cook for 3 minutes. Place the remaining noodles in a bowl. Pour the broth mixture over the soup. Season to taste with salt and black pepper. Garnish with 1/4 cup chopped parsley.