Positive Things in Fred’s Diet
1. According to Fred´s diet, orange juice, onion ring, 7 up, and apple pie have not adverse health effects hence recommended for his diet. Orange juice is useful in his diet because it helps carbohydrate metabolization in the body. This is because orange juice contains important enzymes, minerals, vitamins, and natural sugar. Onion ring in his diet helps the body in making new cells since they contain B vitamins, folic acid, and fiber. Consumption of 7 up in his diet has no effect on his health as well as weight because 7 up ingredients are natural containing natural potassium citrate, natural flavors, natural citric acid, and filtered carbonated water. Lastly, Apple pie consumption of small quantities of apple pie is beneficial to Fred´s health since they contain dietary fibers, flavonoids, and antioxidants (Bernstein, 2010).
2.
- To include leafy greens in his diet. This includes; swiss chards, collards, spinach, kale among others. They are loaded with fiber and have low calories thus being good for weight loss. Consumption of leafy greens in large quantities has no effect because they have low calories. They are high in vitamins and credibly nutritious. They also have minerals such as calcium and antioxidants which help in fat burning.
- To increase fruits intake. They are very useful in keeping your body healthy. They contain fibers which help in the control of sugar release to the bloodstream. They also have low energy density and natural sugar. They are useful for people who would like to do a weight loss despite being delicious and effective for consumption (Chapman & Ogden, 2009).
- To take salmon instead of Ken tucky Chicken. Salmon refers to fatty fish. They are very satisfying and incredibly healthy with relatively few calories hence keeping someone full for many hours. Salmon contains important nutrients, healthy fats, and high-quality proteins. These nutrients are useful in the body for ensuring metabolism in the body is running effectively. They also contain omega 3 fatty acids which help in obesity and metabolic diseases as well as help in reducing inflammation.
- Regular intake of cottage cheese. Cottage cheese includes dairy products. Dairy products contain little fat, few carbs and mostly have proteins. They help in boosting protein intake. They have a low number of calories, very satisfying hence easy to make you feel full. They also help in fat burning and have high calcium. Dairy products may include yogurt (Maggi, 2017).
3. Among the 4 changes suggested to Fred, leafy greens, fruits intake, and cottage cheese are easy for Fred to make. He can include greens such as spinach on his supper meals or lunch meals to increase fiber intake and vitamins. He can also get fruits easily and consume them regularly as they can help him in weight management and taken in between meals because they have natural sugar and have low energy density. Cottage cheese can be taken during breakfast because they are dairy products containing high calcium and help in boosting protein intake (Cole, 2012).
4. Salmon intake might be difficult to start taking immediately because he is used to Ken tucky Fried Chicken. Fatty fish may not be as sweet as fried chicken thus it might take time to adjust to fish and understand the importance of fish to the body and its functions even though they are all white meat. I will suggest a nutritional education to Fred to make him understand healthy foods that he should include in his diet and those that he can drop. Nutrition education will help him understand the importance of diet change hence this will make it easy to practice and include them in his diet (Dorn-, Savenkova, Sidorova & Golub, 2015).
5. When Fred goes to grocery for shopping, he can buy all the suggested dietary foods from the grocery. Leaf green he can buy foods such as cabbage, collard greens, kale, microgreen the form of seeds of vegetables and herbs and spinach. Salmon is fish and is also available at the grocery hence he can consider buying them when he goes shopping. Cottage cheese are very useful since they contain low calories but have few fats. He can also buy these products from the grocery and may include products such as milk or dairy products. Lastly, fruits can also be bought at the grocery and this may include fruits such as melons, tropical and exotic for example mangoes and bananas, citrus, apples among other fruits (Giugliano, 2009).
6. When preparing food. Fred should ensure that he wash hands before preparing food with water and soap and ensure that he dries his hands after and before handling raw food. He should also ensure that he washes his hands every time after touching animals or pets, blowing nose and visiting toilets. Worktops should also be washed after they have been in contact with raw food for example vegetables, fish or meat.
When Cooking food. He should ensure that foods such as meat products, pork, and poultry are cooked thoroughly. Raw chicken should be cooked thoroughly to reduce bacterias such as campylobacter (Hackett, 2012).
When Serving food. Fred should ensure that chopping boards are clean when preparing pickle (kachumbari) which are served with other meals. The ingredients for preparing pickles(kachumbari) should also be properly washed to avoid contaminations. Dishcloths should also be washed every time they are used to avoid cross-contamination before serving food.
When storing food. Fred should ensure that foods such as raw meat is stored properly and covered well to avoid contaminations from the air. Foods should also be stored separately in a different shelf of the fridge to avoid food mixing. Follow food storing instructions and ensure that expiry dates are closely observed to avoid eating expired foods. For example poultry and raw meat should be stored in sealed and clean containers accordingly on the shelf of the fridge (Hu, Liu & Willett, 2011).
7. BMI= Weight/height squared
90kg divide by 1.75m x 1.75m
90/3.0625
BMI= 29.4
8. If he lost 15kg= his current weight will be 90-15= 75kgs
BMI=kg/height squared
75/1.75×1.75
75/3.0625
BMI = 24.5
At this BMI after weight reduction, his BMI is in normal range hence better compared to his previous weight which had pushed his BMI to 29.4 which was overweight. The BMI of 24.5 if highly recommendable to keep his body within a healthy state.
References
Bernstein, A. (2010). Maintaining a healthy diet. New York: Nova Science.
Chapman, K., & Ogden, J. (2009). How Do People Change Their Diet?. Journal Of Health Psychology, 14(8), 1229-1242. doi: 10.1177/1359105309342289
Cole, W. (2012). Wes Cole’s healthy habits. New York: McBooks Press.
Dorn-, G., Savenkova, T., Sidorova, O., & Golub, O. (2015). CONFECTIONERY GOODS FOR HEALTHY DIET. Foods And Raw Materials, 3(1), 70-76. doi: 10.12737/11240
Giugliano, D. (2009). Low-Carbohydrate Diet and Blood Lipid Levels: How Good and How Fast?. Archives Of Internal Medicine, 169(20), 1930. doi: 10.1001/archinternmed.2009.410
Hackett, R. (2012). The IGD Best Practice Guide to communicating to consumers about a healthy, balanced diet. Nutrition Bulletin, 37(1), 67-71. doi: 10.1111/j.1467-3010.2011.01944.x
Hu, F., Liu, Y., & Willett, W. (2011). Preventing chronic diseases by promoting healthy diet and lifestyle: public policy implications for China. Obesity Reviews, 12(7), 552-559. doi: 10.1111/j.1467-789x.2011.00863.x
Maggi, S. (2017). THE MEDITERRANEAN DIET: NEW EVIDENCE IN THE LIFELONG APPROACH TO HEALTHY DIET. Innovation In Aging, 1(suppl_1), 1083-1083. doi: 10.1093/geroni/igx004.3974
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