Running head: HEALTHFUL DIET

Healthful Diet
Jason Conk
Ferris State University

HEALTHFUL DIET

Healthful Diet
The purpose of this paper is to assess the lifestyle of an individual and determine their
strengths and weaknesses for living a long healthy life. This determination will be based upon
the Real Age Test created by Dr. Mehmet Oz. Through this research an assessment will be
made to determine what lifestyle choices are making them younger and which are making them
older. After the data is compiled an analysis will be made to determine which areas will need to
be improved upon; i.e. Health, Diet, Feelings, and Fitness.
A structured plan will then be formulated to improve upon the area that is in need of the
most improvement, in order to live a longer and healthier life. The area of assessment and the
individuals readiness for change will be based on the Transtheoretical Theory developed by
Velicer, Prochaska, Fava, Norman, & Redding (1998). After a two week trial the subject will
then be evaluated to see if they had made any improvements and what real or perceived affects it
had on them.
Assessment
The Real Age assessment was performed on a twenty-two year old female. The subject is
a full-time college student; she works roughly 20 hours per week and resides with her boyfriend
of the past two years. The results of the test revealed the subject was quite healthy in all areas of
concern; Health, Diet, Feelings, and Fitness. The completed test revealed the subject to be an
adjusted age of 23.1 years old; approximately 1.1 years older than her calendar age.
The Fitness assessment revealed the subject exercised moderately. The exercise was
predominantly cardiovascular, revealing a need to incorporate resistance or weight training.

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Frequent walking and having a job that required lots of physical activity also contributed to
lowering her age.
The Feelings assessment also revealed predominantly positive results. Results showed
excellent stress coping strategies, a large social support system, and a positive self-image, all of
which help to lower their Real Age. Areas that increased her Real Age were; financial stress,
ineffective coping strategies, and mild bouts of depression or the blues.
The Health assessment also revealed almost unanimous positive results. The only result
revealed in this category that was contributing to an older age was having a slightly higher Body
Mass Index (BMI) than is considered ideal. The Health assessment had the most positive factors
contributing to a younger age.
The area that revealed the most cause for concern and which will be the basis of this
project; is in the area of Diet. The following analysis will present a breakdown of each category
within the subject of diet. The results will reveal which areas are causing the subject to age
faster and which ones are keeping her young. Based on the results that are making her older a
plan will be formulated to improve upon those areas of risk.
Analysis
A lack of whole grains in the diet was noted in the Real Age test. According to Dr. Oz at
least six servings of whole grains should be eaten daily. Whole grain foods can include; cereal,
crackers, pasta, rice, bread, and tortillas. The key is to make sure the packaging clearly states
Whole Grains or Whole Wheat. Whole grains are vitally important as they are an optimal
source of essential nutrients and a good source of protein and fiber.

HEALTHFUL DIET

Low vegetable intake was also of great concern noted in the assessment. There was not
only an issue of insufficient vegetable consumption, but a lack of a variety of vegetables. As
noted by Doctor Oz (2013).
Think of veggies as a group of superheroes -- each with a brightly colored suit that has
special health-protective powers. It's true: Each shade has unique substances known as
phytochemicals, which benefit different areas of your health, such as your heart, immune
system, memory function, and more(para. 6, 2013).
Each vegetable has its own unique blend of vitamins, minerals, and antioxidants. A wide array of
vegetables must be consumed in order to ensure adequate nutrient intake. Not only do
vegetables offer an incredible amount of nutrients but they are an essential source of fiber.
Vegetables and whole grains are an indispensable source of vitamins and minerals, but
they lack fat. While fat is usually associated to be a bad thing, there are healthy fats that are a
necessary part of a healthful diet. These healthy fats including the heart friendly omega-3s are
found in great abundance in nuts. A lack of healthy fats was illustrated in the Real Age test. Dr.
Oz states These good-for-you fats lower bad LDL cholesterol and increase good HDL, which
helps keep your arteries clean and clog free (2013). Maintaining a clean heart and arteries is a
vital part of living a long and healthy life.
The final part of the diet that needs to be addressed is junk food. Junk food is anything of
poor nutritional quality. Instead of providing essential nutrients, these foods instead provide
empty calories. Empty calories do not provide the body with the nutrients needed in order to
grow, repair, and fight off disease. Instead, they provide simple carbohydrates and unhealthy

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fats. This combination only helps to increase the waist line and contribute to a plethora of
diseases. These foods are a great contributor to reducing life span and increasing the Real Age.
Diagnosis
Using Sparks & Taylors (2013) wellness diagnosis, two diagnoses were adapted for this
particular case study. The first is Health-seeking Behaviors related to absence of a healthful and
nutritious diet, which is defined as Health-seeking Behaviors related to absence of adequate
nutrition as a risk for cardiovascular disease (p.861). The second is Readiness for enhanced
Decision Making which is defined as Active seeking of ways to alter personal health habits or
the environment in order to move toward a higher level of health (Sparks & Taylor 2013 p.
842).
Focusing on improving ones diet to promote a healthy cardiovascular system is a very
wise decision, as Dr. Moyer states:
Cardiovascular disease is the leading cause of death in the United States. Adults who
adhere to national guidelines for a healthful diet and physical activity have lower
cardiovascular morbidity and mortality than those who do not. All persons, regardless of
risk status for CVD, can benefit from improved nutrition, healthy eating behaviors, and
increased physical activity (2012 p. 3).
Being cardiovascular disease is the number one killer of Americans, focusing this assessment on
preventing it was imperative.
The second diagnosis was chosen as it relates to an individuals personal desire to
become healthier. While everyone wants to be healthy, it takes a conscious decision to eat

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healthy and maintain a healthy diet over the course of an individuals life. It takes willpower to
overcome the urge of eating junk food or overeating. It also takes dedication and commitment to
prepare healthy meals every day in order to prevent grabbing a quick unhealthy meal such as the
majority of fast-food or convenience store items.
Planning and Intervention
As this study was short in nature only taking place over the course of two weeks, small
attainable goals were set in order to encourage the subject to continue eating healthy and keep
the mindset of living a healthy life. Small goals were purposely set in order to prevent burnout
and noncompliance.
The plan was to eat at least two servings per day of whole grains, fruit, and vegetables.
The goal was also to include a serving of nuts at least three times per week and keep junk food to
one serving per week. The subject was instructed to keep a food log in order to gage compliance
with the plan which would be reviewed after two weeks.
Evaluation
The first week of this study the client had met almost every outcome on each day. Only
one serving of fruit, vegetables, and whole grains were missed during the initial first week.
Three servings of nuts were eaten over the course of this time, with very little junk food being
reported. The subject reported feeling energetic and excited about starting the program and kept
up with it very well. Since the subject was actively participating in change, this would be
considered the Action stage of the Transtheoretical Model, which is defined as the stage in
which people have made specific overt modifications in their life-styles action is observable,

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behavior change often has been equated with action (Velicer, Prochaska, Fava, Norman, &
Redding.1998 para. 9).
During the second week however, the client began to slip back into her old ways of
eating. The second week results revealed 2 missed servings of whole grains, 8 servings of
vegetables, and 10 missed servings of fruit. The one bright side is that an adequate serving of
nuts was consumed. Also, there was not an over-indulgence in junk food or overeating in
general, more or less just consumption of less nutritious foods. The client stated she had the best
intentions of sticking with the plan and did not intentionally fall back into her old routine.
Reverting back to old behaviors is characterized as regression by (Velicer, Prochaska, Fava,
Norman, & Redding. 1998). Being this was a very short study, a conclusion cannot be drawn as
to whether this would send her back down to the preparation stage of the Transtheoretical Model.
The client stated she was just very busy and did not have the time to do all of the required
shopping, preparation, and cooking essential to maintaining the diet.
Reflection
Albeit the client failed to meet the outlined goals during the second week, she does seem
focused and determined to keep with it. This may have only been a slight slip up with which she
will overcome and continue toward her goal of maintaining a healthy diet. As noted by Velicer,
Prochaska, Fava, Norman, & Redding The bad news is relapse tends to be the rule when action
is taken for most health behavior problems (para. 11. 1998). While the second week is certainly
deemed a setback, it is too early to determine if a complete regression back to old habits has
happened. A strong mental resolve is needed in order to continue on the right track of
maintaining a healthy diet. Life can be extremely busy, making it very difficult to stick with a

HEALTHFUL DIET

healthy diet, especially with the abundance of fast food available. The plan of action would be to
try and prepare as much food ahead of time; so on hectic days healthy food is still a viable
option. Keeping a bag of baby carrots, apples, or a can of nuts around is a good idea. That way
on busy days they can be grabbed quickly while in a rush to eat as snacks to hold oneself over
until a proper meal can be prepared. Despite the setback of week two, the client seems focused
and committed. With some encouragement and a little help, she will have all the tools to
continue down the road of becoming healthy and staying healthy, in order to keep her Real Age
as young as possible.

HEALTHFUL DIET

Appendix
Food Log
DAY 1: Breakfast: Scrambled Eggs, Whole Grain Toast, Juice
Dinner: Chicken Breast, Green Beans, Corn
DAY 2: Breakfast: Whole Grain Cereal, Juice
Asparagus, Salad, Whole Grain Roll

Snacks: Apple, Peanuts

Lunch: Salad, Apple

Dinner: Pork Chop,

Snacks: Apple

DAY 3: Breakfast: Scrambled Eggs, Whole Grain Toast, Juice

Orange

Lunch: Salad, Apple

Lunch: Tuna on Wheat,

Dinner: Chicken Breast, Peas, Green Beans, Whole Grain Roll

Snacks: Salad
DAY 4: Breakfast: Yogurt, Whole Grain Toast, Orange
Orange

Lunch: PB & J on Whole Grain,

Dinner: Steak, Salad, Whole Grain Roll

DAY 5: Breakfast: Scrambled Eggs, Whole Grain Toast, Juice

Whole Graint w (lettuce, onion, tomato)
DAY 6: Breakfast: Yogurt, Granola Bar, Juice
(lettuce, onion, tomato)

Snacks: Orange, Peanuts

Lunch: Turkey Sandwich on

Dinner: Fish, Salad

Snacks: Orange

Lunch: Turkey Sandwich on Whole Grain w

Dinner: Chicken Noodle Soup, Whole Grain Roll

Snacks: Orange, Peanuts

DAY 7: Breakfast: French Toast w Whole Grain
w(lettuce, tomatoes, onion)

Lunch: Turkey Sandwich on Whole Grain

Dinner: Steak, Salad

DAY 8: Breakfast: Yogurt, Granola Bar

Snacks: Apple

Lunch: PB&J on Wheat

Dinner: Fish, French Fries, Broccoli & Cauliflower

Snacks: Banana

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10

DAY 9: Breakfast: Granola Bar

Lunch: Mac & Cheese, Chicken Sandwich on Wheat

w(onions, green peppers, banana peppers)

Dinner: Pasta, Broccoli

Snacks:

Banana, Peanuts
DAY 10: Breakfast: Whole Grain Cereal
French Fries

Lunch: Pizza Rolls

Dinner: Cheese Burger,

Snacks: Peanuts

DAY 11: Breakfast: Peanut Butter on Wheat, Yogurt

Dinner: BBQ Chicken, Salad

Lunch: Salad, Juice

Snacks: Banana

DAY 12: Breakfast: Yogurt, Fiber One Bar

Dinner: Hot Dog on Wheat, Fruit Salad
DAY 13: Breakfast: French Toast on Wheat

Lunch: Hot Dog on Wheat

Snacks: Banana Cake
Lunch: Cheeseburger on Wheat Bun, Salad

Dinner: Nachos w(lettuce, tomato, onions, olives, cheese, beans, burger)

Snacks: Peanuts
DAY 14: Breakfast: Yogurt, Apple
Grain Roll

Snacks: Peanuts

Lunch: PB&J on Wheat

Dinner: Fish, Salad, Whole

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11

Memo to client:
Rebecca Cavanagh,
Thank You for participating in this study, your help is greatly appreciated. I am happy to see
that during the first week of this study you made a real attempt to change your diet, which was a
big improvement over your typical one. While you may have slipped a little during the second
week, I encourage you to keep steadfast and continue to try and maintain a healthy diet.
Regression is a very common problem for people when trying to make major life changes. This
by no means, means you failed, it is very common and just a bump in the road. I encourage you
to continue the pursuit of maintaining a healthy lifestyle and wish you many, many years of
health and happiness.
Thank You Again
Sincerely,
Jason Conk

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12

References
United States Government, (2010). Dietary guidelines. Retrieved from
http://www.health.gov/dietaryguidelines/
Moyer, V. (2012). Behavioral counseling interventions to promote a healthful diet and physical
activity for cardiovascular disease prevention in adults: U.S. Preventive Services Task
Force recommendation statement. Annals Of Internal Medicine, 157(5), 367-371.
Oz, M. (2013). Real age test.
http://www.sharecare.com/assessments/realagetest/completed?recpage_id=746158
Velicer, W. F, Prochaska, J. O., Fava, J. L., Norman, G. J., & Redding, C. A. (1998) Smoking
cessation and stress management: Applications of the transtheoretical model of behavior
change. http://www.uri.edu/research/cprc/TTM/detailedoverview.htm