Case Study 5 Group 9

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Case Study 5

Female:

  • 22yrs, 5'6, 140lbs

  • Moderately active

  • Lives off-campus

  • Wishes to lose weight

MyPyramid Analysis: According to MyPyramid.org for the female in our case study to maintain her wieght she should consume 2200 Kcal per day based on the specifications above. However, this candidate wishes to loose wait and according to eatright.jbpub.com she would have to drop that down to 2000 Kcal per day and to loose on average 1 pound per week while staying moderatly active and still consuming the correct perportions from the following food groups:

Grains
Grains
 7 oz

Vegetables
Vegetables
 3 cups

  • Dark Green Vegetables = 3 cups weekly

  • Orange Vegetables = 2 cups weekly

  • Dry Beans & Peas = 3 cups weekly

  • Starchy Vegetables = 6 cups weekly

  • Other Vegetables = 7 cups weekly

Fruits
Fruits
 2 cups

Milk
Milk
 3 cups

=

Meat & Beans
Meat & Beans

Meal Plan
Day 1
 Kcals
 Fat(g)
 CHO(g)
 PRO(g)
 Grains (oz)
 Veggies (cups)
 Fruit (cups)
 Milk
(cups)
 Meat/Beans (oz)
Breakfast








3 eggs scrambled
 234
 15
 3
 14




Lowfat Yogurt
 193
 3
 33
 12




Total
 427
 18
 36
 26




Percent
 21%
 29%
 13%
 52%




Serving per food group



0
 0
 0
 1 ¼
 3










Lunch








2 cups Salad with Nonfat Dressing
 41
 0
 15
 2




1 Chicken Breast
 141
 17
 1
 26




1 Apple
 72
 .5
 8
 1




Total
 254
 17.5
 24
 29




Percent
 13%
 28%
 9%
 53%




Serving per food group



0
 1
 1 ¼
 0
 3










Snack








1 Cup Strawberries
 46
 .4
 11
 1




Total
 46
 .4
 11
 1




Percent
 2%
 1%
 4%
 2%




Serving per food group



0
 0
 1
 0
 0










Dinner








Manicotti with Cheese and Tomato Sauce
 686
 30
 99
 8




Broccoli
 30
 0
 10
 3




1 Cup Chocolate Milk
 175
 5
 30
 4




Total
 891
 35
 139
 15




Percent
 45%
 56%
 51%
 30%




Serving per food group



4
 1 ¾
 0
 3
 1










Snack








1 Serving Lowfat Popcorn
 327
 2
 11
 2




Total
 327
 2
 11
 2




Percent
 16%
 3%
 4%
 4%




Serving per food group



7
 0
 0
 0
 0










Day 2
 Kcals
 Fat(g)
 CHO(g)
 PRO(g)
 Grains oz
 Veggies
cups
 Fruit cups
 Milk
cups
 Meat/Beansoz
Breakfast








Cereal, hot, oatmeal, plain, 1 cup
 166.1
 3.6
 28.1
 5.9
 2



Smoothie, strawberry banana 16oz
 124
 0
 29
 1

1 1/2
 1/2










Total
 290.1
 3.6
 57.1
 6.9




Percent
 14.5%
 5.8%
 20.6%
 13.8%




Serving per food group





1 1/2
 1/2
Lunch








Uncle Ben’s Stir-Fried rice veggie chicken bowl
 369
 3
 74
 5
 2
 1/2

1 1/2
12oz Water
 0
 0
 0
 0
 0
 0
 0
 0
 0










Total
 369
 3
 74
 5




Percent
 18.4%
 4%
 26.8%
 10%




Serving per food group




1/2

1 1/2
Snack








Oranges, navels, fresh, 2 7/8"
 68.6
 0
 17.9
 0.2

3/4

12oz water
 0
 0
 0
 0














Total
 68.6
 0
 17.9
 0.2




Percent
 3.4%
 0%
 6.4%
 0.04%




Serving per food group





3/4
1 1/2
Dinner
 kc
 f
 c
 p




Chicken, broiler/fryer, breast, w/o skin 2oz
 93.6
 2
 0
 17.6



3
Spinach, stmd 1 cup
 41.8
 0.7
 6.7
 5.4
1


Cheese, mozzarella, low moist, part skim 2 slices
 106.3
 7
 13
 9.1


3/4
Water 12 oz
 0
 0
 0
 0




Pasta, spaghetti, whole wheat, ckd 1 cup
 173.6
 0.8
 37.2
 7.5
 2



Total
 415.3
 10.7
 56.9
 39.5




Percent
 20.7%
 17.2%
 20.6%
 79%




Serving per food group




1
3/4
 3
Snack








Carrots, fresh, baby, med 6 each
 21
 0.1
 4.9
 0.4
1/2


Celery, strips, 4" long, fresh 6each
 3.8
 0
 0.7
 0.1
1/2


Total
 24.8
 0.1
 5.6
 0.5




Percent
 1.2%
 0.001%
 2%
 0.01%




Serving per food group




1


Day 3
 Kcals
 Fat(g)
 CHO(g)
 PRO(g)
 Grains
 Veggies
 Fruit
 Milk
 Meat/Beans
Breakfast








100% Whole Wheat Bagel w/ Low-Fat Cream Cheese
 277
4.14
53.05
12.59




4 ounces
V-8 Juice
 44
0
10
2

1 cup













Total
 321
4.14
63.05
14.59





Percent
 16.1%
6.7%
22.8%
29.2%





Serving per food group




1 cup


4 ounces
Lunch








Chef Salad with Low-Calorie Salad Dressing
 301
6.42
8.45
7.98

1 ¼ cups

½ cup
2 ½ ounces
16 fl oz Orange Juice
 209
0
58
0


2 cups












Total
 510
6.42
66.45
7.98





Percent
 26%
10.4%
24.1%
16%





Serving per food group




1 ¼ cups
2 cups
½ cup
2 ½ ounces
Snack








Low-Fat Yogurt w/ Low-Fat Granola Bar
 288
3.5
38
5
½ ounce


1 cup





















Total
 288
3.5
38
5





Percent
 14.4%
5.6%
14%
10%





Serving per food group



½ ounce


1 cup

Dinner








Veggie Burger on a Wheat Bun
 253
4.52
11.21
11.26
1 ½ ounces



2 ½ ounces
Coleslaw
 131
10.68
7.6
.28

¾ cup



Skim Milk
 83
0
12.15
8.25



1 cup

Total
 467
10.68
19.75
8.53





Percent
 23.4%
17.2%
7.2%
17.1%





Serving per food group



1 ½ ounces
3/4 cup

1 cup
2 ½ ounces
Snack








¾ cup Snack Mix (Pretzel, Nut, Cereal)
 142
4
25
3
1 ounce



½ ounce
Skim Chocolate Milk
 70
0
26.09
8.1



½ cup











Total
 212
4
51.09
11.1





Percent
 10.6%
6.5%
19%
22.2%





Serving per food group



1 ounce


½ cup
½ ounce


Grocery List

  • eggs
  • Non-Fat Yogurt
  • Lettuce
  • Any Non Fat Salad Dressing
  • 2 Chicken Breast
  • Apples
  • Strawberries
  • Broccli
  • Skim Chocolate Milk
  • Low Fat Popcorn
  • Oatmeal
  • Bananas
  • Pint of Non Fat Vanilla Ice Cream
  • Tomato Sauce
  • Manicotti
  • Mozzarela Cheese
  • Uncle Ben's Stir Fried Rice Veggie Chicken Bowl
  • Bottled Water
  • Oranges
  • Spinach
  • Whole grain Spaghetti
  • Carrots
  • Celery
  • Whole wheat bagels
  • Low fat cream cheese
  • V8 Juice
  • Granola Bars
  • Veggie Burger
  • Wheat Hambuger Buns
  • Coleslaw
  • Skim Milk
  • Snack Mix (pretzel, nuts, cereal)