Food diary table analysis

21/05/22

Time Food consumed Hunger Mood level

level
Breakfast Water with apple cider vinegar 600ml. Not Happy.
Black coffee 250ml. hungry.
Lunch Beef burger (250g) with ½ bun, salad and 100g Hungry Happy.
fries.
Water w/ apple cider vinegar 300ml.
Dinner Steak (8oz) with side salad, mushrooms and Hungry. Happy.
peas.
Red wine 200ml.
Black coffee 250ml.
2 shortbread biscuits.
Snacks Caramel Frappuccino 400ml. Fairly Fairly happy.
Coca Cola +. Rum shot. hungry.
Lemonade 250ml.
Water 300ml.

22/05/22

Time Food consumed Hunger level. Mood level.

Breakfast Water w/ apple cider vinegar Hungry. Fairly happy.
300ml.
Black coffee 300ml.
1 Slice of whole meal bread
w/ butter, 1 sausage, 1 slice
bacon.
Lunch 1 serving strawberry ice Fairly hungry. Fairly happy.
cream.
Water with apple cider
vinegar 600ml.
Black coffee 300ml.
Dinner X2 slices brown bread with Hungry. Fair.
butter and cheddar cheese.
X4 digestives.
Cup of tea w/ milk 400ml.
Snacks Bowl of whole grain cereal Fairly hungry. Fair.
with milk.
Water w/ apple cider vinegar
550ml.
23/05/22

Time Food consumed Hunger level. Mood level.

Breakfast Water w/ apple cider vinegar Hungry. Happy.
600ml.
X2 Black coffee 250ml.
Celery, 5 baby tomatoes, 5
slices bacon, 5 radishes.
Lunch Water apple cider vinegar Hungry. Unhappy.
300 ml.
Asparagus, 4 baby tomatoes,
4 radishes, 1/3 tub hummus.
Dinner Water apple cider vinegar Fairly hungry. Fair.
600ml.
Salad with mayo dressing &
chicken 200g.
Cup of tea with milk.
Snacks Dry cereal bowl. Very hungry. Fair.
2 clementines, 1 cup grapes.
Bow of rice with butter and
milk.
Water apple cider vinegar
300ml.

24/05/22

Time Food consumed Hunger level. Mood level.

Breakfast Water apple cider vinegar Not hungry. Unhappy.
600ml.
Black coffee 300ml.
Lunch Salad with mozzarella cheese Hungry. Fair.
and whole meal bread.
Water apple cider vinegar
300ml.
Cup of tea with milk 350ml.
Dinner Rice with stir fried beef and Hungry. Unhappy.
green beans.
Water apple cider vinegar
300ml.
3 servings ice cream w/ 1
cup dry cereal & ½ cup
grapes.
Snacks Water apple cider vinegar Fairly hungry. Fair.
1,150ml.
Black coffee 300ml.
Yogurt with dark chocolate
200ml.
Cup of tea with milk 350ml.
25/05/22

Time Food consumed Hunger level. Mood level.

Breakfast Water apple cider vinegar Fair. Unhappy/ pain.
600ml.
X2 black coffee 300ml.
Salad with 4 boiled eggs,
Parmesan cheese & mayo
dressing.
Lunch Water apple cider vinegar Fair. Content.
600ml.
½ cup dry cereal.
Frappuccino 200ml and
pretzel cookie.
Dinner Cup of tea with milk 350ml. Fair. Happy.
Water apple cider vinegar
600ml.
Rice with stir fried beef and
green beans.

Snacks Cup of tea with milk 400ml. Hungry. Fair.

Cereal with milk.
3 clementines
¼ cup grapes.
Water apple cider vinegar
300ml.

26/05/22

Time Food consumed Hunger level. Mood level.

Breakfast Water apple cider vinegar Fairly hungry. Fair.
600 ml.
X2 black coffee with honey
and cinnamon.
Lunch Mozzarella cheese with Hungry. Happy.
salad.
Water apple cider vinegar
200ml.
Dinner Mixed nuts ¼ cup. Hungry. Fair.
Chicken with mushrooms.
Unsweetened coconut milk
250ml.
Pica Rukola.
Snacks Water apple cider vinegar Fairly hungry. Fair.
900ml.
Black coffee with cinnamon
and honey 250ml.
27/06/22

Time Food consumed Hunger level. Mood level.

Breakfast Black coffee 250ml with Not hungry. Fair.
honey.
Water apple cider vinegar
600ml.
Lunch Panini bread with cheese Hungry. Happy.
(3oz) and unsalted butter.
Coffee 250ml
Apple cider vinegar 600ml.
Dinner Pilau rice with chilli beef. Hungry. Happy.
Apple cider vinegar 600ml.
Snacks Chilli Doritos x3 servings. Hungry. Fair.
Ice cream 1 serving.
Cereal 1 cup.
Apple cider vinegar water
1,000ml.

Client goals regarding healthy eating or any fitness related objectives:

Client’s general goals are to improve overall health especially arthritis and pain in knees (regarding
to weight). Losing general weight would be most beneficial as it would reduce the body composition
size and in general reduce the pressure that is being applied to the knees.

Eating and drinking behaviours that are detrimental to clients health:

The client eats very little in the beginning of the day, including lunch and appears to use black coffee
as an appetite suppressant as well as large quantities of water with apple cider vinegar. This
encourages more behaviours of the client to eat larger quantities of food before going to bed. Which
then when the client wakes up in the morning they feel more tired and drained as per their food
diary. Most food consumed during the evening is carbohydrate based, meaning that the body is
looking for energy sources, and/ or is tired and needs rest. Stress and experiencing negative
emotions is showing to encourage this habit also.

Positive eating behaviours that the client should continue:

The client seems to consume a great amount of water throughout the day which helps keep them
hydrated and energetic. They also tend to consume a lot of whole foods which are full of vitamins
and minerals. Having a variety in their diet helps them reach their macronutrients and
micronutrients better.
Hydration and water consumption:

The client appears to drink water with apple cider vinegar regularly and consume around 3-4 litres a
day. This helps build acidity in their stomach which can aid in digestion as well as the water
consumption in general for good hydration. This is very consistent in all 7 days of the diary.

Caffeine consumption:

The main source of caffeine for the client in black coffee which is being consumed on a daily basis,
varying from 2-4 cups of coffee a day. The amount of caffeine in each coffee is large as there is 3
shots of espresso which equals to around 225mg of caffeine, where it is recommended that we
consume around 400mg of caffeine a day for a healthy diet. Having 3 shots of espresso in each cup
and having 2-4 cups is reaching around 600-800mg a day which is twice the daily recommended
amount. Consuming too much caffeine can result in insomnia, headaches, dehydration and many
more side effects, which could possibly explain why the client consumes so much water a day as well
as being tired and drowsy in the morning.

Alcohol consumption:

Alcohol consumption appears minimal in their diet during the week, possibly more to do with social
events and dinner company. This wouldn’t have much of an effect on their health due to the small
amount of it being ingested, aside from the morning after where they seem more tired and drowsy.

Processed food consumption:

The processed food being consumed is minimal and possibly has very little effect on the client’s
health. Although when the processed food is consumed it is seen more towards the evening when
the client is tired or stressed. During the day it is seen either in social events or when they are out of
their normal routine, i.e. a day off of work. Little amount of calories are being consumed form these
foods, but may have an effect when they wake up in the morning due to their late night
consumption.

Fruit and vegetable consumption:

The client consumes a good amount of vegetables, not as many fruits but they remain consistent
with this through out the week. Their vitamin and mineral intake appears to be steady but could
increase the amount of vegetables they consume, i.e. higher volume of vegetables could keep them
assisted for longer as well as maybe replacing the carbohydrates during the evening with fruit which
would reduce the stress of the body having to digest the fat and sugar that comes with the
processed foods and keep it easily digestible with simple sugars that come from fruit in small
quantities.
Macronutrients analysis – Carbohydrates:

The clients carbohydrates average to around 225g of carbohydrates a day, which is what the daily
recommended amount is for 45% of carbohydrates for a sedentary person, sometimes this goes over
but some days it comes below 225g which means this is very much on point and does not need to be
adjusted. This has been calculated for a sedentary person who does a little bit of light exercise, i.e.
walking around 5,000 – 10,000 steps a day.

Macronutrient analysis – Protein:

For protein the client consumes an average on 15% of their total calories from protein. Some days
vary and are higher in protein, but in general is narrows down to around 14-16%. Calculating their
BMR they need to consume 104g of protein a day (that 0.8g per 1kg of body weight).Which averages
out to around 20-25%. Because their main goal is to have a healthy body weight which does include
weight loss they will need top increase their protein to balance out their fat and carbohydrates to
keep the muscles healthy.

Macronutrient analysis – Fat:

The client’s food diary shows that they are consuming on average of 100-90g of fat every day. This is
overreaching the amount they should be consuming which should equal to around 35% of their total
intake (due to a lower carbohydrate intake). The client should be aiming for around 76g of fat for
their daily intake, again due to their lower amount of carbohydrates which is around 45% due to
their sedentary lifestyle. Most of these fats are coming from healthy sources such as olive oil used in
cooking, fat from, red meats (could be limited) and some coming from processed foods which mix
with simple sugars as well as cheese.

What changes does the client need to implement to their current nutrition to
meet their goals?:

The client’s food of choices aren’t un healthy and some macronutrients can be adjusted, (Fat and
Protein). The client could potentially increase the amount of protein they’re consuming and limit
their fat more, their carbohydrates are right where they need to be for a sedentary lifestyle. Caffeine
consumption should also be gradually reduced to avoid unnecessary withdraw symptoms which can
include muscle cramps, headaches, fatigue etc. Increasing the mount they eat early during the day or
in the middle of the day to reduce the amount of food being consumed late at night. The fat sources
could be changed as well, leaning more towards fatty fish such as salmon, consuming fatty
vegetables which contain nutrients such as avocados, eating foods that also contain protein as well
as fats to balance it out and help move them towards increasing their protein intake.
What potential barriers to change may your client face?:

The biggest challenge the client may face is feeling slightly more hungry dude to the reduced
amount of fat they’re consuming, this is due to fat being more satiating by nature as it has a higher
amount of calories than any other nutrient. Another barrier the client may face is some side effects
of reducing the amount of caffeine they consume, especially before bed. This may cause some
temporary drowsiness and some muscle aches due to the large amount of caffeine being consumed
for a prolonged period of time.

What methods would you recommend to your client to overcome these

barriers?:

I would suggest to my client to increase the amount of fruit and vegetables to keep some simple
sugars in their diet which would help with their energy levels. I would also recommend cutting down
on caffeine slowly so that the withdraws wouldn’t be extreme and they would still be able to
function normally. Switching their source of fat to a healthy type instead of coming from processed
foods can help them remain satiated, as well as not completely cutting out all processed foods as
this could potentially become very difficult to maintain in the long term. Increasing their protein can
also help with them being satiated, especially for their evening meals, this is because protein takes a
longer time to be digested. Drinking water regularly throughout the day, but not drinking it a couple
of hours before sleep to help sleep better, and wake up with more energy and be better rested
overall.

How will training affect your client’s nutritional requirements? Include any
recommendations related to the client’s fitness goals.:

Training may be challenging for the client if they remain on a low carbohydrate diet, this is due to
the fact that the muscles store glycogen and this is needed to be able to perform explosive
movement, as well as strength training. This may be challenging for the client if they remain on their
low carbohydrate diet, therefore they would slowly need to begin to transition to increasing the
carbohydrates more when training, this could only mean on the specific days that they train.

Protein intake will have to be increased up to 25% off their daily calories instead of 15%, this is to
help the muscles recover better, and making sure to include protein in the evening meals instead of
just carbohydrates is essential, this is to help the muscles recover as well as replenishing the body
with carbohydrates.

I would recommend the client to only use caffeine in the mornings or before training to help push
through the sessions instead of wasting the caffeine in the evenings before going to sleep. The client
will also begin to burn more calories which means some of the macronutrients need to be adjusted
as they progress, as well as making sure to be consuming the right vitamins and minerals.