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Trisha Knowles

19 years old

510 = 177.8 cm

122 lbs. = 55.388 kgs

Medical History:

struggled with weight in high school

hospitalized in junior year of high school for exhaustion & dehydration
reported she skipped meals to fit into a dress for a dance
record shows she is moderately anemic
cholesterol levels normal
average resting heart rate: 64
average resting blood pressure: 88/60
Family History:
no family history of heart disease or diabetes
parents on meds for high blood pressure
mother takes meds to slow bone loss
paternal grandmother died of breast cancer at age 47
maternal grandmother suffers from severe osteoporosis
Exercise & Diet:
exercises everyday, sometimes twice a day
runs 3-5 miles a day
adds in night workouts, which include lifting weights or aerobics
always walks to class & takes the stairs
eats 5 servings of veggies a day
avoids sugar
eliminated almost all carbohydrates from diet
eats beans, egg whites, tofu, & fish for protein
drinks 8-10 glasses of water a day

no soda or coffee, but drinks 1-2 sugar-free energy drinks

a day
does not eat junk food
Average calories consumed per day


Average fat consumed per day


Average saturated fat consumed per day


Average carbohydrates consumed per day


Average protein consumed per day


Average sodium consumed per day

1480 mg


(55.388) / (177.8cm)^2 = 17.520728919 =

655.1 + (9.5663 x 55.388 kg) + (1.85 x 177.8 cm) (4.676 x 19 years) =
655.1 + 529.8582244 + 328.93 - 88.844 =
1184.958224 + 328.93 - 88.844 =
1513.888224 - 88.844 =
1425.044225 =
Calorie deficit & surplus
Calories consumed a day: 1601
Calories expended a day: 1107
Deficit of 852 calories

1601 (calorie intake per day) 2453 (calories expended per day) = -852 (a loss
of 852 calories per day) 30 days per month = 25,560.
This means she loses 25,560 calories per month
Overall Assessment:
If she keeps this up she will lose a lot of weight and damage her health,
because this shows that she is not getting the adequate amount of energy
per day to keep her body running at full capacity. Eggplant. Her immune
system will be compromised because it does not have the energy to properly
fight off dangerous infections
Is the client getting enough of each of the designated food groups?
No, she is not getting any proteins and she rarely consumes
carbohydrates, which is an important source of energy for those who
work out intensely like Trisha
How does consumption of fats, carbohydrates, proteins and sodium compare
to recommended values?
She is severely low on all of the intakes, especially carbohydrates, with
an almost 120% deficit on her minimum requirements for
carbohydrates. The rest are very low due to her high activity and busy

Our recommendation is that Trisha take in more carbohydrates in order to increase

the amount of calories to reduce the deficit. These would also help her to gain more
energy to equal out her busy lifestyle. Trisha also needs to up her intake of dairy
because her grandmother has osteoporosis and her mother is currently taking
medication to slow bone loss. She has a possibility of having high blood pressure
because her parents have it. It is okay that she exercise, but she needs to make sure
to balance out here food and maintain a healthy life.

How Can She Improve:

Eat more carbohydrates, such as bread, pasta, etc.
Drink energy drinks that contain sugar, rather than sugar free
V8 is a good choice
Eat cashews, almonds, and walnuts for protein and for a nice healthy snack
throughout the day
drink milk, eat cheese and yogurt for calcium
eat fruits like oranges, bananas, limes, peaches, and more for a boost of

Original recipe makes 6 cups Change

1/2 pound rotelle pasta
4 green onions, chopped
1 cup chopped green bell pepper
1 jalapeno pepper, seeded and minced
2 tomatoes, chopped

1 cucumber
1/4 cup olive oil
1/4 teaspoon salt
1 clove garlic, crushed
1/4 cup fresh lime juice
1/4 teaspoon ground black pepper
6 fluid ounces tomato juice

Brown Rice and Lentil Casserole

3 cups chicken broth or 3 cups vegetable broth


4cup lentils

2cup brown rice

4cup chopped onion

1 teaspoon italian seasoning

4teaspoon garlic powder

1 cup grated cheese

Banana berry oatmeal

Oatmeal (old fashioned or steel cut)


1 Serving
Healthy Grocery Girl Plant Protein

1 Medium Banana
1/4 Cup Quick Cooking Oats
1/2 Teaspoon Cinnamon
1/2 Teaspoon Pure Vanilla Extract
1 Cup Almond Milk

Tofu Tacos

12 ounces firm tofu, drained and cut into 8 slices

4 cups shredded coleslaw mix

1 small bunch

, thinly sliced
1/2 cup chopped fresh

1 bunch

, sliced
1 1/2 tablespoons
extra-virgin olive oil

2 limes (1 zested and juiced, 1 cut into wedges)

1/4 cup nonfat plain Greek yogurt
Kosher salt and freshly ground pepper
1 tablespoon taco seasoning
8 8 -inch whole-wheat tortillas
1/4 cup shredded part-skim

or pepper
jack cheese

1/4 cup jarred