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Mollie

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Eating healthy is an important part of a healthy lifestyle and is something that should be taught at a young age. The following are some general guidelines for helping your adolescent eat healthy. It is important to discuss your adolescent's diet with his or her health care provider before making any dietary changes or placing your adolescent on a diet. Healthy eating recommendations for an adolescent to ensure they are following a healthy eating plan would be to eat three meals a day, with healthy snacks, increase fiber in the diet and decrease the use of salt, drink water and try to avoid drinks that are high in sugar, eat balanced meals, try to bake and broil rather than fry, watch sugar intake and if need be decrease it, s helpful tool is the my plate website which shows the plate divided into five food group categories, emphasizing the nutritional intake of the following- grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Examples include whole wheat, brown rice, and oatmeal, vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (peas and beans), and starchy vegetables, fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut up, or pureed, dairy. Milk products and many foods made from milk are considered part of this food group. Focus on fat-free or low-fat products, as well as those that are high in calcium and protein. Go lean on protein. Choose low-fat or lean meats and poultry. Vary your protein routine; choose more fish, nuts, seeds, peas, and beans. Benefits of an adolescent that lives a healthy lifestyle are they will keep their weight in check naturally, without the stress of dieting. They will enjoy clearer skin, a positive attitude and the energy to meet the demands of a busy lifestyle, excel in school, sports, at home and as an adult.
Based on these two clients, there could be risks that they are faced with. For Jacob since he is overweight at 12 years old, I would say we would be concerned with obesity and diabetes. Although he is active with football he does not exercise regularly. As for Mollie, it seems she is concerned with her weight, she is a runner but has lost quite a bit of weight. I would believe Mollie could be at risk for an eating disorder and/or psychiatric disease. Based on the first client, Jacob, his typical diet is not very healthy consisting of processed foods and snacks. Below is a 3 day meal plan that includes specific portion sizes of each food along with two micronutrients he will consume daily. Seven glasses of water should be consumed daily.
Thursday:
* Breakfast- ½ cup low-fat milk, ½ cup of oatmeal with 1 teaspoon brown sugar and sprinkle of cinnamon and ½ banana * Lunch- ½ cup low-fat milk, Bean-and-cheese quesadilla (1 6" whole-wheat tortilla with 1 tablespoon fat-free refried beans and sprinkled with 2 tablespoon shredded cheese)
1/4 cup chunky salsa for dipping * Dinner- ½ cup low-fat milk, 1 ounce grilled chicken, ½ cup roasted sweet potatoes and ½ cup steamed broccoli with ¼ teaspoon olive oil and parmesan cheese * Snacks- ½ cup low-fat milk, ½ cup low-fat flavored yogurt with 1 whole grain waffle, ½ an apple and string cheese.
Friday:
* Breakfast- ½ cup low-fat milk, 1 small whole-wheat bagel spread with 1 tbs. nut or seed butter
1/2 cup fruit salad * Lunch- ½ cup low-fat milk, 1 turkey and cheese sandwich on whole-wheat bread, yellow pepper strips with 2 tablespoon, low-fat ranch dressing and 1/2 cup sliced strawberries * Dinner- ½ cup low-fat milk, 3 oz. fish (such as cod or tilapia), 1/2 cup cooked brown rice and 6 asparagus spears roasted in olive oil * Snacks- ½ cup low-fat milk, 1/4 cup hummus and 10 baby carrots and 1 small box raisins
Saturday:
* Breakfast- ½ cup low-fat milk, 1 whole-wheat pita filled with 1 scrambled egg and sliced orange * Lunch- ½ cup low-fat milk, Pasta salad (1 cup whole-wheat pasta mixed with 1/2 cup sliced cherry tomatoes and 1 oz. cheese cubed and drizzled with 1 teaspoon olive oil) and 1 apple * Dinner- ½ cup low-fat milk, 2 pieces cheese pizza topped with grilled chicken, 1/2 cup broccoli with 2 tablespoon, low-fat dipping sauce and 1 small piece of chocolate * Snack- ½ cup low-fat milk, 1/4 cup each almonds and dried chopped apricots or cherries
1 cup edamame sprinkled with salt Based on the second client, Mollie, due to the fact that she has recently became a lacto-vegetarian and has lost a lot of weight due to her excessive exercising, I would suggest changing up her daily diet to ensure she is getting the proper nutrients to keep her boy healthy and maintain weight while running. Below is a 3 day meal plan that includes her vegetarian choices and specific portion sizes of each food along with two micronutrients he will consume daily.
Thursday:
* Breakfast- 1 slice whole-grain toast, topped with 2 teaspoons peanut or other nut butter and 1 small banana * Lunch- Open-face grilled Swiss cheese and apple sandwich with 2 ounces Swiss cheese, 1 teaspoon mustard, 1/2 small apple, sliced and 1 slice rye or whole-grain bread, Mixed baby greens with halved cherry tomatoes tossed with 1 tablespoon dressing * Dinner- 1 cup roast curried potatoes and carrots: * Toss quartered potatoes and mini (baby) carrots, in vegetable oil, sprinkle with curry powder, salt, and pepper, sprinkled with 2 tablespoons chopped dry-roasted peanuts and 1/2 cup cooked basmati rice * Snack- 1 multigrain rice cake, topped with 1 tablespoon almond or peanut butter, 1/2 sliced small banana and1 cup low-fat (1 percent) milk or non-dairy milk alternative
Friday:
* Breakfast- 1 cup mixed fruit, with2 tablespoons chopped walnuts (or 4 halves), 1 cup cooked oats or dry cereal, with: 1/2 cup almond, soy or rice beverage, or other dairy milk alternative * Lunch- 1/2 cup diced sweet potato and 1/2 cup diced apple, served on mixed greens with 1 tablespoon chopped pecans (or 2 halves) dressed with 1/4 tablespoon olive oil mixed with 1 tablespoon orange juice and 1 small (2-inch) square cornbread * Dinner- 1 cup edamame salad, 1/2 cup cooked and cooled edamame, 1/2 cup diced sweet red pepper seasoned with miso paste or kimchi, 1 cup cooked quinoa, topped with 1 cup sautéed broccoli with garlic, mushrooms, and onions and 1 teaspoon toasted sesame seeds * Snack- 6-8 crackers, such as melba toast and1/3 cup hummus
Saturday:
* Breakfast- 1 slice French Toast, topped with 1 tablespoon maple syrup, 1 ripe pear, diced * 1 cup milk or non-dairy milk alternative * Lunch- Grilled Pita with Chick-Peas, Tomatoes and Raisins * Combine 1/2 cup finely chopped spinach, escarole or other green, 1/3 cup chopped tomato, 1/3 cup chick-peas (garbanzo beans), 1 tablespoon raisins, 1-1/2 teaspoons lemon juice and 1 teaspoon olive oil; stuff mixture into large (6 or 7 inch) pita round. * Dinner- Veggie Stir–Fry with Tofu and Pineapple, Stir-fry 2 cups vegetables such as chopped bok choy, onion, garlic, sweet pepper, and snow peas, with 1 cup tofu cubes, 1/2 cup pineapple cubes and 1/2 cup rice * Snack- 1 small baked apple with 1 teaspoon maple syrup and 3 tablespoons chopped walnuts (or 6 halves) References
Brown, J. E., Isaacs, J., Krinke, B., Lechtenberg, E., Murtaugh, M., & M, C. S. (2013). Nutrition Through the Life Cycle, 5e, 5th Edition.
CDC. 2015. Nutrition and the Health of young people retrieved on July 21 from http://www.cdc.gov/healthyyouth/nutrition/facts.htm

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