Case Study 1: Meagan
Meagan is 35 years old, married with 2 children and works parttime as a waitress. She does 3 gym classes per week includingweights and strength training, and walks for ½ hour most days.
Although not overweight, she decided, with her gym advisor tocomplete a 12 week challenge to change her diet to lower her bodyfat 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 chiaseeds, 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 with5-6 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, 100gsweet potato Or 100g lean pork, steak or chicken breast, 1-2 cup fibrous vegiesor 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 offibrous 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:85Â Â Â Â Â Â Â Â Â
Arms:Â Â Â 24
Legs:Â Â Â Â 52
Waist:Â Â 74
Hips:Â Â Â Â 97.5
Weight: 63.8
Height: 171
Energy level: 5/10
Post challenge (cm):
Chest:81Â Â Â Â Â Â Â Â Â
Arms:Â Â Â 24
Legs:Â Â Â Â 49
Waist:Â Â 69
Hips:Â Â Â Â 90.5
Weight: 58.3
Height: 171
Energy Level: 9/10
Meagans comments about the 12 weekchallenge:
My exercise regime didn't change much, it was mainly the foodand water intake that was the game changer for me. I ate prettyhealthy before, but ate carbs more & later in the day as well.Portion sizes were also a problem for me prior to diet- I usuallyate too much and only drank max 2ltrs water daily. I saw results inweek 1 & I loved every week of this diet. Delicious, healthymeals & 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 thenlooking at total daily kJ, macronutrient levels and themicronutrients; B9(folate) and calcium, comparing energy,macronutrients and micronutrients to their respective RDIs.(Refer to the information sheets located below theworkshop heading in this Topic (8)).
Answer the following questions:
1. What type of diet is this and what is the premise this dietis based on?
2. How much energy is supplied daily by this diet and how doesthis compare to the RDI for this person?
3. Which nutrients, if any are outside the RDIs in this diet andare there consequences (negative or positive) if this diet was usedlong term? If there are negative consequences, what health problemscould result?
4. How would you rate this diet and exercise routine?
