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Case Study 1: Meagan Meagan is 35 years old, married with 2 children and works part...

Case Study 1: Meagan

Meagan is 35 years old, married with 2 children and works part time as a waitress. She does 3 gym classes per week including weights and strength training, and walks for ½ hour most days.

Although not overweight, she decided, with her gym advisor to complete a 12 week challenge to change her diet to lower her body fat percentage and become fitter and healthier.

She was given a diet by her gym advisor:

Breakfast

¼ cup oats with water, 1 scoop protein powder & tspn chia seeds, 5-6 berries

Or

2 egg omelette, 1 medium fruit

Or

Vegetable scramble with 2 eggs, 1 medium fruit

Or

Protein pancakes (1 egg), ¼ cup berries, 1 tbspn yoghurt with 5-6 berries

Snack

1 medium fruit (apple or pear), 6 almonds

Or

1 cup Veggie sticks & 1 tbspn hummus dip

Lunch

Tuna salad (95g Tuna) & ½ cup cooked rice or quinoa

Or

Turkey Burger (bread free) with 1-2 cup fibrous veggies, 100g sweet potato

Or

100g lean pork, steak or chicken breast, 1-2 cup fibrous vegies or salad, 100g sweet potato or ½ cup cooked rice or quinoa

Or

Turkey chilli and beans

Post Workout

Protein shake

Dinner

Stuffed capsicums

Or

150g lean pork, steak, white fish or chicken breast, 1-2 cups of fibrous vegies or salad, ½ cup of berries

Or

Pork and lettuce wraps

Fluids

3L water total daily, limit 1-2 cups tea/ coffee

Her measurements:

Prior challenge (cm):

Chest: 85         

Arms:    24

Legs:     52

Waist:   74

Hips:     97.5

Weight: 63.8

Height: 171

Energy level: 5/10

Post challenge (cm):

Chest: 81         

Arms:    24

Legs:     49

Waist:   69

Hips:     90.5

Weight: 58.3

Height: 171

Energy Level: 9/10

Meagans comments about the 12 week challenge:

My exercise regime didn't change much, it was mainly the food and water intake that was the game changer for me. I ate pretty healthy before, but ate carbs more & later in the day as well. Portion sizes were also a problem for me prior to diet- I usually ate too much and only drank max 2ltrs water daily. I saw results in week 1 & I loved every week of this diet. Delicious, healthy meals & knowing what & when to eat helped a lot too.

Calculate her BMI; prior and post challenge

Analyse the diet by completing a food group analysis and then looking at total daily kJ, macronutrient levels and the micronutrients; B9(folate) and calcium, comparing energy, macronutrients and micronutrients to their respective RDIs. (Refer to the information sheets located below the workshop heading in this Topic (8)).

Answer the following questions:

1. What type of diet is this and what is the premise this diet is based on?

2. How much energy is supplied daily by this diet and how does this compare to the RDI for this person?

3. Which nutrients, if any are outside the RDIs in this diet and are there consequences (negative or positive) if this diet was used long term? If there are negative consequences, what health problems could result?

4. How would you rate this diet and exercise routine?

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