20th May 2017

Name: Kyle Moore

Family history of diabetes (father)

 Blood Pressure (121/81)

Physical Activity (PA): The level of PA was previously inadequate. Primarily activity is
based on incidental activity related to daily routine.

Dietary: Diet has been modified prior to visit. It primarily consists of rotisserie chicken,
salads and fries (high in added fats). The consistent uses of fast foods, could result in a
high intake added sodium and added fats. Breakfast options are also purchased away
from home. Recently breakfast options have consisted of bacon and eggs, which are high
in fat.

Dietary changes have also resulted in an increase in the intake of vegetables (primarily
salads). However, the intake of fruits and the variety of vegetables may be inadequate.
Other areas of concern include:

 Fluid intake seems to be inadequate, possibly intermittent dehydration.

 Intake of poly- and mono-unsaturated fats, such as omega-3-fatty acids, may be

inadequate.

Recommendations:

1) Reduce intake of staple (high carbohydrate foods) component of meal. Aim for 1/3 of a
cup.

2) Limit the intake of highly refined carbohydrates (parboiled rice and pasta), which are low
in fiber.

3) Avoid staples which are high in fat, like French fries or mashed potatoes with large
amounts of butter and cheese.

4) Use more ground provisions: Cassava, yam, eddoes, sweet potatoes, breadfruit, green
bananas. Also use brown rice, or basmati rice, whole wheat pasta.

5) Continue to restrict the intake of red meats and processed meats (high in saturated and
cholesterol).
6) Continue to restrict intake of added sugar and highly refined carbohydrates, associated
with sugar sweetened beverages and baked goods.

7) Increase the intake of water and other sugar free fluids.

8) Increase intake and variety of fruits and vegetables:

a. Two serving of fruit. Avoid overly ripe fruit and consume as snacks between
meals.

b. Three servings of vegetables (half the plate) a day.

9) Reduce intake of added sodium (primarily form condiments, salted meats and processed
meats). No processed/canned meats. It may be a challenge to restrict sodium intake from
meals prepared away from home, but limit the amount of sodium added to meals
prepared at home.

10) Avoid skipping meals or going for meals extended periods of time without a meal or
snack.

11) Oily fish (sardines, mackerel and salmon) at least 2 to 3 days per week.

12) Use more green and herbal teas in preference to coffee and other hot beverages. Green tea
is higher in antioxidants and other vitamins and minerals.

13) Red and purple grape juices may provide some of the same heart benefits of red wine
(and none of the deleterious effects of alcohol). Grapes are rich in health-protecting
antioxidants, including resveratrol and flavonoids. Including:

 Reducing the risk of blood clots

 Reducing LDL, or "bad" cholesterol

 Preventing damage to blood vessels in your heart

 Helping maintain a healthy blood pressure

1. Physical Activity:
a. A low impact and high intensity form of activity, such as swimming or cycling,
would be ideal.
b. Activity should be done 4-5 days a week, for 45-60 minutes.
 Meal Plan:

Day 1
Breakfast:

 Breakfast Smoothie: (Kale and Apple Green Smoothie)

 ⅔ cup almond milk (unsweetened)
 ¾ cup ice
 1 cup kale
 1 stalk celery (diced)
 ½ apple
 1 tbsp ground flax seed

Lunch:
 ¼ cup or 2 slices sweet potato cooked
 5-6 ozs. portion of chicken (baked or boiled)
 Mixed-green salad (large serving) or 1/2 cup of steamed vegetables

Dinner:
 1 cup of porridge (Oat flakes) or high fiber cereal with low fat milk (hot or cold)

Day 2
Breakfast:
 Breakfast Smoothie: Kale and Strawberry Smoothie (2 servings)
 ½ to 1 cup of low fat or non-dairy milk
 ½ cup kale/spinach leaves
 1 ½ cups strawberries (frozen)
 1 tbsp flaxseed
 Handful of oat flakes
 handful cashews/almonds
 ½ cup apple juice (unsweetened)

Midmorning Snack:
 Breakfast Smoothie (2nd serving)
 Lunch:
 1 tuna/chicken sandwich multigrain bread
 1 cup garden salad
 1 glass of No Sugar added Juice (Ceres)

Dinner:
 5-6 ozs. fished-baked or grilled
 1 cup steamed vegetables or garden salad
 ½ cup mash potatoes (sweet potato)

Day 3

Breakfasts:

 Spinach omelet (3 eggs: 1 yolk with 3 whites)

 2 slices of multigrain/ 6 crackers

 1 cup green tea

Snack

 ¼ cup of unsalted nuts or almonds

Lunch:

 ¼ cup vegetable pasta/rice

 5-6 ozs. chicken breast (baked or broiled)
 ½ cup garden salad
Afternoon Snack:

 ½ cup of low fat yogurt or fresh fruit

Dinner:

 1 cup Oat flakes/ barley (Porridge)

 Day 4

Breakfast:

 Breakfast smoothie: Ginger, Berries & Oats

 ¼ cup prepared oatmeal or soaked oats

 ¼ cup nondairy milk

 ½ teaspoon fresh ginger

 ½ cup frozen berries

 ½ cup ice

Midmorning Snack:

 ½ cup trail mix

Lunch:

 2 slices yam, sweet potato or breadfruit

 5-6 ozs. baked skinless chicken
 1 cup garden salad

Dinner

 1 Cup lentil or butternut squash soup

Day 5

Breakfast:

 Scrambled egg (3 whites and 1yolk)

 1-2 slices of bread or 4 crackers
 1 cup of green or herbal

Midmorning Snack:
  Low fat yoghurt with ½ cup of trail mix

Lunch:

 1/3 cup of pasta

 tomato based pasta sauce with tuna/minced chicken

Afternoon Snack:

 1 cup fresh fruit salad

Dinner:

 1 cup lentil or butternut squash soup

Day 6

Breakfast:

 Tuna sandwich with whole wheat bread

 100% Fruit juice or tea (herbal or green)

Snack
½ cup trail mix

Lunch:

 5-6 ozs. chicken baked or boiled

 ¼ cup rice/mashed potatoes
 1 cup streamed or stir fried vegetables

Afternoon Snack:

 1 Fresh fruit
Dinner:

Carrot Apple Ginger Green Smoothie Recipe

 2 medium carrots

 1 medium apple

 2 large handfuls of spinach

 1 tablespoon freshly grated ginger root

 ½ cup ounces of apple juice

Day 7

Breakfast:

 ½ cup trail-mix
 ½ cup low fat milk or yogurt

Snack

 ¼ cup nuts or almonds

Lunch:
 5-6 ounces broiled, bakes or grilled fish
 ¼ cup cooked (rice) brown or ground provisions
 1 cup steamed vegetables or tossed salad

Afternoon Snack:

 1/3 cup of dry trail mix or high fiber cereal

 1 Serving fresh fruit

Dinner:
 Meal of choice

Vegetables: 1 Serving

 1 cup raw leafy vegetables

 1/2 cup other vegetables cooked, raw (chopped), or canned

 1/2 cup vegetable juice

Bread, Cereal, Rice, Starchy Vegetables, and Pasta: 1 Serving

 1 slice of bread

 4-6 crackers

 1/2 cup cooked cereal, pasta

 1/3 cup cooked rice

 1 small potato or 1/2 large potato

 1/2 cup sweet potatoes or yams

 1/2 cup corn kernels or other starchy vegetables such as winter squash, peas,
Nuts, Poultry, Fish, Eggs, Dry Beans, Cheese, and Meat: 1 Serving

 2-3 ounces cooked lean beef, veal, pork, lamb, chicken, turkey, or fish

 2-3 ounces low-fat natural cheese (such as Swiss, cheddar, mozzarella)

 1/2 cup cooked dry beans

 1/4 cup tofu

 1 egg (or an equal serving of egg substitute)

 2 tablespoons peanut butter

 2 ounces processed cheese (American)

 1/2 cup low-fat cottage cheese

 1/2 cup canned tuna (packed in water)

 Milk and Yogurt: 1 Serving

 1 cup low-fat milk/nondairy milk

 1 cup low-fat yogurt (unsweetened)

Some Nutritional Guidelines:

1. Aim to consume 3 sensible meals and 2 snacks (between meals) every day.

2. Using a wide variety of fruits and vegetables in your nutrition plan is critical to reducing
total calorie intake and subsequent weight loss. Start by trying to eat 5 total vegetable and
fruit servings every day.

3. To make life easier, for yourself plan ahead by picking your foods the night before.

4. Keep it simple! Don't get too caught up on the specifics or your healthy eating. Start by
simply just eating smaller portion sizes not counting calories.

5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans,
low-fat or nonfat dairy products.

6. Make fish, skinless poultry and lean meats the corner stone of your meals. These are
sources of high quality protein and low in saturated fats.

7. Green bananas, breadfruit and ground provisions, like cassava, yams, and sweet potatoes,
are an excellent alternative to white rice or pasta.

8. Avoid foods that are high in fat and empty calories, namely fried foods, white bread
white pasta.

9. Fatty and processed meats, like minced meat, sausages, burgers and corned beef, should
be avoided. Canned fish or chicken is a viable alternative.

10. Avoid foods that are high in sugars such as pastries, candy bars, pies, soft drinks, syrups
and candy.

11. Reduce added sodium intake by limiting the use of all forms of salt, and condiments like
Magi, oxo and seasoning salts.

12. Avoid high sodium fast foods, instant noodles and canned soups and other foods.