Case Studies
Case 1: Jessica is running late for skating practice and doesn’t have time for dinner but grabs a water bottle, bottle of
orange juice 100% fruit juice with no added sugar, prepackaged fruit cup in syrup, and a chocolate dipped caramel
granola bar.
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What nutrients are in this snack/breakfast? Water, Vitamin C, Simple Carbohydrates – sugar and refined grains
in the fruit cup and granola bar
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What nutrients is it high in? Vitamin C, Carbohydrates (simple)
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What nutrients is it lacking? Calcium, Vitamin A, D, Iron, Potassium, complex carbohydrates and fiber
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What life stage would this be suitable for? Adolescent, Adult, Senior
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Tips for making this snack this healthier, if needed? Real fruit cup with low-fat Greek yogurt, whole grain granola
bar with dried berries and dark chocolate chunks
Case 2: Duncan is teaching a yoga class at lunch, to prepare himself for the day he eats the following for breakfast: two
tortillas with refried beans, a fried egg (2 eggs in total), salsa, avocado, black beans, and feta cheese.
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What nutrients are in this snack/breakfast? Complex carbohydrates, fiber, protein (both complete: eggs, and
incomplete: beans), fats (saturated: cheese; unsaturated mono/polyunsaturated fats in avocado), Vitamin A
(cheese and eggs), vitamin d (egg yolk), Vitamin B9 (folic acid, folate) from eggs, some Vitamin c (salsa), some
calcium (cheese), iron (egg yolk), sodium (cheese), potassium (avocado)
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What nutrients is it high in? protein, fiber,
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What nutrients is it lacking? None
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What life stage would this be suitable for? Pregnancy, infants over 6 months (maybe sub. Tomatoes instead of
salsa, adults (quick easy meal) and seniors
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Tips for making this snack this healthier, if needed? Add a glass of water
Case 3: Chase is on his way to school, he grabs a Yoplait, boiled egg, and tuna snack (premixed tuna with crackers) for
breakfast on his way out the door.
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What nutrients are in this snack/breakfast? Protein, iron, vitamin D, Vitamin B9/folic acid/folate, calcium, simple
carbohydrates, fat, sodium
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What nutrients is it high in? protein, simple carbohydrates
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What nutrients is it lacking? Vitamin C,
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What life stage would this be suitable for? Toddlers/young children, adolescent, adults, and seniors
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Tips for making this snack this healthier, if needed? Smoothie, whole grain crackers, fresh fruit such as orange
slices, strawberries, glass of water.
Case 4: Alex is on their way to the library to study. While studying Alex snacks on chocolate milk, and carrot sticks and
hummus.
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What nutrients are in this snack/breakfast?
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What nutrients is it high in?
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What nutrients is it lacking?
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What life stage would this be suitable for?
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Tips for making this snack this healthier, if needed?
Case 5: Senior Sammy snacks on sardines, spinach and strawberry smoothie with a full fat milk base while surfing
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What nutrients are in this snack/breakfast? Calcium – milk and sardines
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What nutrients is it high in? Calcium
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What nutrients is it lacking?
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What life stage would this be suitable for?
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Tips for making this snack this healthier, if needed?