Sheryl Heichel
1. The strengths of her diet are that she does not skip breakfast and that some of her meals are
homemade. The weaknesses of her diet are that she has a lot of empty calories and added
sugar, lacks adequate fruit and vegetables, consumes little protein and fiber, and consumes a lot
of prepackaged, high-sodium foods. She also does not snack and has a lot of time in-between
2. For her nutritional needs I calculated her basal metabolic rate and then multiplied by the harris
benedict equation. Since she is slightly overweight, I would put her on a caloric deficit of 500
calories per day. I would have her consume 20 % fats, 50% carbohydrates, and 30% protein.
(38g fat, 218g carbohydrates, 130g of protein) The higher protein would keep her fuller longer.
BMR = 1441.55 x 1.55 (moderately active) = 2,234 calories per day 2,234 - 500 = 1,734
3. I would have her consume a lot of whole grain products and limit refined grains. I would want
her to increase the amount of fruits and vegetables she is consuming. I’d want her to increase
the amount of lean meats she consumes. I would like her to follow the myplate guidelines and
have about 25% of her plate lean protein, 25% vegetables, 25% fruit, and 25% grains. She has a
lot of quick, processed foods so it would be nice to see her cook more at home or go for the
healthier fast-food options.
A sample day would look like:
Breakfast: Oatmeal(1 serving, cooked) with a banana, strawberries, and 1 8oz glass of milk.
Lunch: Turkey and cheese sandwich on whole wheat bread.
Dinner: Chicken(4 oz) stir-fry with vegetables(2 cups) and brown rice(1 cup cooked).
Snacks: Nuts(1 oz), fruits, whole grain crackers(1 serving).
4. Some strategies that would help her move on to the action phase would be to:
1. Shop based on recipes: look up healthy recipes to make for the week and do you’re shopping
based on them. This prevents you from picking up stuff that you do not need.
2. Cook in bulk: Cook large batches of foods that can easily be reheated to save time cooking
during the week. This will help you stick to the plan because the food is already prepared and
can be eaten on the go or when there is a lack of time.
3. If eating out choose healthier options: many fast-food places have salads and grilled chicken
sandwiches. This helps to cut back on sodium as well as calories. Also avoid high-fat condiments
and additions like mayo.
4. Build a network of support: Tell others about your plan and goals. Increasing your support
networks increase the likelihood of your success. It also lets others know why you are behaving
in a certain way.