RICHARD CASTRATARO
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: dan.p.mcclean@gmail.com
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:
Low Blood Pressure:
Cardiovascular Disease:
Heartburn:
High Cholesterol:
Diabetes:
Hyper/Hypo Glycemia:
Yes ☐
Yes ☐
Yes ☐
Yes ☐
Yes ☐
Yes ☐
Yes ☐
No X
No X
No X
No X
No X
No X
No X
Hyper/Hypo Thyroid:
Eating Disorders:
Frequent Headaches:
Stomach Ulcers:
Lactose Intolerance:
Sudden Weight Loss:
Sudden Weight Gain:
Yes ☐ No X
Yes ☐ No X
Yes X No ☐
Yes ☐ No X
Yes ☐ No X
Yes ☐ No X
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:
Eating Disorders:
Obesitiy:
Yes ☐ No ☐
Yes ☐ No ☐
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!