Difference between RNI and actual intake; 1.5-0.048= 1.452mg over RNI
(Ascorbic Acid) C; RNI 60 mg
Breakfast; none
Lunch; 4.8mg+8.7mg=13.5mg
Tea; 7.28mg
Total intake; 20.78
Difference between RNI and actual intake; 60-20.78= 39.22 over RNI
Water: RNI; 6-8 pints; Actual intake; 1 pint; 5 pints below minimum RNI
Kimberly White’s Diet
Sports and Physical Activity; American football, walks to college every day. Rugby 1 hour. Netball 1 hour.
Day One
Packet of crisps (109 kcals), Tuna mayo whopper (420kcals), Grilled sausage (280 kcals), grilled bacon (151.5kcals), mash potato with cheese and tomatoes (120 kcals), 9 pints of water (0 Kcals)
Day 1 calorific intake; 1300.5 kcal
Physical activity; walk to college
Today’s recommended intake of calories;
10-17 yrs (12.2 x wt) + 746
(12.2 x 42.63) + 746 = 1266.09
1266.09 X 1.55 = 1962.44 kcal
Difference between actual intake and recommended intake;
1962.44 - 1300.5 = 661.94 kcal under recommended intake
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 224.49g
Actual intake; 9.8g+ 52.2g+2.4g+0.05g+ 16g
Total intake; 80.45g
Difference between RNI and actual intake; 224.49-80.45=144.04g below minimum RNI
Fibre; RNI; 20 – 35g
Actual intake; o.2g+1.4g+1.8g+0+1.1g
Total intake; 4.5g
Difference between RNI and actual intake; 20-4.5=15.5g below minimum RNI
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 1300.5 kcal = 130.05 kcal = 14.45g (9kcal = 1g of fat)
Actual intake; 5.8g+ 13.6g+ 23.9g +10.95g+ 2.2g
Total intake; 56.45g
Difference between RNI and actual intake; 14.45-56.45=42g over RNI
Protein; RNI; 0.8g per kg of body weight = 53.29g
Actual intake; 1g+ 22.2g+13.9g+ 13.25g+1.8g
Total intake; 52.15g
Difference between RNI and actual intake; 53.29-52.15=1.14g below RNI
Minerals; sodium; RNI = 2.4g
0.4g+0.6g+0.6g+2.2g+0.3=4.1
Difference between RNI and actual intake; 2.4-4.1=1.3g above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.08mg
Total intake; 0.008mg
Difference between RNI and actual intake; 1.5-0.08mg=1.42mg below RNI
(Ascorbic Acid) C; RNI 60 mg
20mg+13mg
Total intake; 33mg
Difference between RNI and actual intake; 60-33=27mg below RNI
Water: RNI; 6-8 pints; Actual intake; 9 pints; 1 pint above maximum RNI
Day Two
Big Mac meal (1005 kcals), Toffee doughnut (313 Kcals), Chicken (504 kcal), peas (69 kcals), carrots (26kcals), mash potato (91 kcals), mushroom soup (180 kcals), 8 pints of water (0 kcals)
Day 2 calorific intake; 2188 kcal
Physical activity; walk to college
Today’s recommended intake of calories;
10-17 yrs (12.2 x wt) + 746
(12.2 x 42.63) + 746 = 1266.09
1266.09 X 1.375 = 1740.87 kcal
Difference between actual intake and recommended intake;
1740.87 – 2188 = 447.13 over recommended intake
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 224.49g
Actual intake; 124g+44.2g+84g+9.1g+4.9g+16g+16.4g
Total intake; 298.6g
Difference between RNI and actual intake; 224.49-298.6=74.11g over RNI
Fibre; RNI; 20 – 35g
Actual intake; 10g+1.6g+0g+5.1g+2.5g+1.1g+0.4g
Total intake; 20.7g RNI adhered to
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 2188 kcal = 218.8 kcal = 24.22g (9kcal = 1g of fat)
Actual intake; 11g+11.6g+21g+0.9g+0.4g+2.2g+10.8g
Total intake; 36.9g
Difference between RNI and actual intake; 24.22-36.9=12.68g over RNI
Protein; RNI; 0.8g per kg of body weight = 53.29g
Actual intake; 34g+8g+78g+6g+0.6g+1.8g+4.4g
Total intake; 132.8g
Difference between RNI and actual intake; 53.29-132.8=79.51 over RNI
Minerals; sodium; RNI = 2.4g
0.9+0.1+0.1+0.3g+1g=2.6g
Difference between RNI and actual intake; 2.4-2.6=0.2g over RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0+0.04mg+0.08mg
Total intake; 0.12mg
Difference between RNI and actual intake; 1.5-0.12=1.38 below RNI
(Ascorbic Acid) C; RNI 60 mg
40mg+7mg+20mg
Total intake; 67mg
Difference between RNI and actual intake; 60-67=7mg above RNI
Water: RNI; 6-8 pints; Actual intake; 8 pints; RNI adhered to
Day Three
Chicken sandwich- chicken (250.8 kcals), mayonnaise, sweet corn (71 kcals), bacon (303.8 kcal), lettuce (13.1 kcals), and beetroot (36 kcals).
Day 3 calorific intake; 674.7 kcal
Physical activity; walk to college
Today’s recommended intake of calories;
10-17 yrs (12.2 x wt) + 746
(12.2 x 42.63) + 746 = 1266.09
1266.09 X 1.375 = 1740.87 kcal
Difference between actual intake and recommended intake;
1740.87 - 674.7 = 1066.17 below recommended intake
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 224.49g
Actual intake; 25.8g+12g+0.1g+1.8g+36g
Total intake; 75.7g
Difference between RNI and actual intake; 224.49-75.7=148.79g
Fibre; RNI; 20 – 35g
Actual intake; 4g+ 1.3g+0+2.8g+2.8g
Total intake; 10.9g
Difference between RNI and actual intake; 20-10.9=9.1g below minimum RNI
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 1066.17 kcal = 106.62kcal = 11.85g (9kcal = 1g of fat)
Actual intake; 11.1g+1.4g+21.9g+0.1g+0.1g
Total intake; 34.6g
Difference between RNI and actual intake; 11.85-34.6= 22.75g above RNI
Protein; RNI; 0.8g per kg of body weight = 53.29g
Actual intake; 12.7g+2.5g+26.5+1.7g+1.7g
Total intake; 45.1g
Difference between RNI and actual intake; 53.29-45.1=8.19g below RNI
Minerals; sodium; RNI = 2.4g
0.6+0+2.52= 3.12
Difference between RNI and actual intake; 2.4-3.12= 0.72 above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.6mg
Total intake; 0.6mg
Difference between RNI and actual intake; 1.5-0.6=0.9mg below RNI
(Ascorbic Acid) C; RNI 60 mg
4mg
Total intake; 4mg
Difference between RNI and actual intake; 60-4=54mg below RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
Day Four
Noodles (124 kcals), Philadelphia spread (50 kcals), bacon (249.7 kcals), mini hot dogs (157 kcals). Chicken Kiev (516 kcals), peas (69 kcals) and sweet corn (71 kcals).
Day 4 calorific intake; 1236 kcal
Physical activity; walk to college
Today’s recommended intake of calories;
10-17 yrs (12.2 x wt) + 746
(12.2 x 42.63) + 746 = 1266.09
1266.09 X 1.375 = 1740.87 kcal
Difference between actual intake and recommended intake;
1740.87 – 1236 = 504.87 below recommended intake
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 224.49g
Actual intake; 26g+0.6g+0.3g+1g+33g+9.1g+12g
Total intake; 82g
Difference between RNI and actual intake; 224.49-82=142.49g
Fibre; RNI; 20 – 35g
Actual intake; 1.4g+0+0.3g+0.6g+1.6g+5.1g+1.3g
Total intake; 10.3g
Difference between RNI and actual intake; 20-10.3=9.7g below RNI
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 1236 kcal = 123.6 kcal = 13.73g (9kcal = 1g of fat)
Actual intake; 0.8g+4.7g+15.1g+12.5g+29.8g+0.9g+1.4g
Total intake; 65.28g
Difference between RNI and actual intake; 13.73g over RNI
Protein; RNI; 0.8g per kg of body weight = 53.29g
Actual intake; 2.4g+5.1g+28.1g+10g+29g+6g+2.5g
Total intake; 83.1g
Difference between RNI and actual intake; 53.29-83.1= 29.81above RNI
Minerals; sodium; RNI = 2.4g
0+0.07g+2.1g+0.9g+1.8g+0.1= 4.97
Difference between RNI and actual intake; 2.4- 4.97 = 2.57 above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.6mg
Total intake; 0.6mg
Difference between RNI and actual intake; 1.5-0.6=0.9mg below RNI
(Ascorbic Acid) C; RNI 60 mg
40mg
Total intake; 40mg
Difference between RNI and actual intake; 60-40=20mg below RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
Day Five
Lamb and mint burgers (226 kcals) and chips (324 kcals) Margarita pizza 10 inches (720 kcals)
Day 5 calorific intake; 1270 kcal
Physical activity; walk to college, Netball
Today’s recommended intake of calories;
10-17 yrs (12.2 x wt) + 746
(12.2 x 42.63) + 746 = 1266.09
1266.09 X 1.725 = 2184 kcal
Difference between actual intake and recommended intake;
2184 – 946 = 1238 below recommended intake
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 224.49g
Actual intake; 8g+59.6g+63g
Total intake; 130.6g
Difference between RNI and actual intake; 224.49-130.6=93.89
Fibre; RNI; 20 – 35g
Actual intake; 0.6g+4g+6g
Total intake; 10.6g
Difference between RNI and actual intake; 20-10.6=9.4g
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of kcal 1270 = 127 kcal = 14.1g (9kcal = 1g of fat)
Actual intake; 14.9g+8.4g+36.3g
Total intake; 59.6g
Difference between RNI and actual intake; 45.5g over RNI
Protein; RNI; 0.8g per kg of body weight = 53.29g
Actual intake; 15.3g+6.4g+34.2g
Total intake; 55.9g
Difference between RNI and actual intake;
Minerals; sodium; RNI = 2.4g
0.1g+0.1g+0.4= 0.6g
Difference between RNI and actual intake; 2.4-0.6= 1.8g above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
None
Total intake; none
Difference between RNI and actual intake; 1.5mg below RNI
(Ascorbic Acid) C; RNI 60 mg
None
Total intake; none
Difference between RNI and actual intake; 60 mg below RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
Day Six
Noodles (62 kcals) and mini hot dogs (157 kcals), Pasta (144kcal) and chicken Alfredo (171kcal), 2-garlic bread (2 x 328 = 656), Salad (156 kcal), Chocolate Cake (400 kcals), apple (58 kcals), banana (95 kcals), grapes (63 kcals) with chocolate sauce (225 kcals)
Day 6 calorific intake; 2279 kcal
Physical activity; walk to college
Today’s recommended intake of calories;
10-17 yrs (12.2 x wt) + 746
(12.2 x 42.63) + 746 = 1266.09
1266.09 X 1.375 = 1740.87 kcal
Difference between actual intake and recommended intake;
1740.87 - 2279 = 538.13 above recommended intake
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 224.49g
Actual intake; 13g+1g+18g+12g+46.2g+46.2g+46.3g+64.4g+14g+23.2g+15g+33.1g
Total intake; 286.1g
Difference between RNI and actual intake; 224.49-286.1= 61.61g above RNI
Fibre; RNI; 20 – 35g
Actual intake; 0.7g+0.6g+1g+0.7g+2.8g+2.8g+2.8g+2.2g+2g+3.1g+1g+1g+0.1g
Total intake; 21.8 RNI adhered to
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 2279 kcal = 227.9 kcal = 25.32g (9kcal = 1g of fat)
Actual intake; 0.4g+12.5g+6g+8.9g+12.4g+12.4g+12.4g+12.5g+0.1g+0.3g+0.1g+11.8g
Total intake; 77.4g
Difference between RNI and actual intake; 25.32-77.4=52.08g over RNI
Protein; RNI; 0.8g per kg of body weight = 53.29g
Actual intake; 2.4g+10g+5g+10.7g+8g+8g+8g+7.3g+0.2g+1.2g+0.4g+3.8g
Total intake; 65g
Difference between RNI and actual intake; 53.29-65= 11.71g over RNI
Minerals; sodium; RNI = 2.4g
0.9g+0.4g+0.2g+0.4g+0.3g+0.2g+0+0+0+1.5g= 3.9g
Difference between RNI and actual intake; 2.4-0.6= 1.8g above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.017mg+0.031mg
Total intake; 0.05mg
Difference between RNI and actual intake;
(Ascorbic Acid) C; RNI 60 mg
10mg+4.6mg+8.7mg
Total intake; 23.3mg
Difference between RNI and actual intake; 60-23.3= -36.7 below RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
Day Seven
Lamb (492 kcal), Pork (520 kcal), Chicken (336 kcal)
Day 7 calorific intake; 1348 kcal
Physical activity; walk to college
Today’s recommended intake of calories;
10-17 yrs (12.2 x wt) + 746
(12.2 x 42.63) + 746 = 1266.09
1266.09 X 1.375 = 1740.87 kcal
Difference between actual intake and recommended intake;
1740.87 – 1348 = 392.87 kcal
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 224.49g
Actual intake; 0+0+0.2
Total intake; 0.2g
Difference between RNI and actual intake; 224.49-0.2= 224.29g under RNI
Fibre; RNI; 20 – 35g
Actual intake; none
Total intake; none
Difference between RNI and actual intake; 20 – 0 = 20 under minimum RNI
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 1348kcal = 134.8kcal = 14.98g (9kcal = 1g of fat)
Actual intake; 18g+16g+7g
Total intake; 41g
Difference between RNI and actual intake; 14.98-41=26.02g over RNI
Protein; RNI; 0.8g per kg of body weight = 53.29g
Actual intake; 21g+29g+26g
Total intake; 76g
Difference between RNI and actual intake; 53.29-76=22.71
Minerals; sodium; RNI = 2.4g
0.3g
Difference between RNI and actual intake; 2.4-0.3=2.1g below RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
None
Total intake; none
Difference between RNI and actual intake; 1.5mg below RNI
(Ascorbic Acid) C; RNI 60 mg
None
Total intake; none
Difference between RNI and actual intake; 60 mg below RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
Ross Wood’s Diet
Sports and Physical Activity; 2 hours rugby training, 1 hours netball
Day One
Sausage sandwich (280 kcal) bread (92kcalx2=184), 7 pints of water, steak (210 kcal) & chips (324 kcal)
Day 1 calorific intake; 1144 kcal
Physical activity; day – to – day routine
Today’s recommended intake of calories;
18-29 yrs (15.3 x wt) + 679
(15.3 x 90) + 679 = 2056
2056 x 1.2 = 2467.2 kcal
Difference between actual intake and recommended intake;
2467.2 – 1144 = 1323.2 kcal
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g
Actual intake; 2.4g+17.8g+17.8g+13.8g+ 59.6g
Total intake; 111.4g
Difference between RNI and actual intake; 316.28-111.4=204.88g below RNI
Fibre; RNI; 20 – 35g
Actual intake; 1.8g+1.1g+1.1g+0.5+4g
Total intake; 8.5g
Difference between RNI and actual intake; 20-8.5=11.5g below minimum RNI
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 1144 kcal = 114.4 kcal = 12.71g (9kcal = 1g of fat)
Actual intake; 23.9g+0.8g+0.8g+2.7g+8.4g
Total intake; 36.6g
Difference between RNI and actual intake;
Protein; RNI; 0.8g per kg of body weight = 72g
Actual intake; 13.9g+3.6g+3.6g+6.3g+6.4g
Total intake; 33.8g
Difference between RNI and actual intake; 72-33.8=38.2g
Minerals; sodium; RNI = 2.4g
0.6g+0.19g+0+0.3g= 1.09
Difference between RNI and actual intake; 2.4-1.09=1.31g below RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
(0.4mgx2=0.8mg)+0.08mg
Total intake; 0.88mg
Difference between RNI and actual intake; 1.5-0.88=mg below RNI
(Ascorbic Acid) C; RNI 60 mg
20mg
Total intake; 20mg
Difference between RNI and actual intake; 60-20=40mg below RNI
Water: RNI; 6-8 pints; Actual intake; 7 pints; RNI adhered to
Day Two
Mash potato (91 kcals), chicken (336 kcal), roast potato (150 kcal), turnip (12 kcal), 7 pints of water, 2 chocolate Cornetto’s (686 kcal)
Day 2 calorific intake; 1275 kcal
Physical activity; day – to – day routine
Today’s recommended intake of calories;
18-29 yrs (15.3 x wt) + 679
(15.3 x 90) + 679 = 2056
2056 x 1.2 = 2467.2 kcal
Difference between actual intake and recommended intake;
2467.2 – 1275 = 1192.2 kcal
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g
Actual intake; 16g+0.4g+ 27.2g+2g+32g+32g
Total intake; 109.6g
Difference between RNI and actual intake; 316.28-109.6=206.68g
Fibre; RNI; 20 – 35g
Actual intake; 1.1g+0+3g+3.8g+1.9g+2.7g+2.7g
Total intake; 15.2g
Difference between RNI and actual intake;
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 1192.2 kcal = 119.22 kcal = 13.25g (9kcal = 1g of fat)
Actual intake; 2.2g+14g+2.6g+0.2g+22g+22g
Total intake; 63g
Difference between RNI and actual intake; 13.25-63=-49.75g
Protein; RNI; 0.8g per kg of body weight = 72g
Actual intake; 1.8g+52g+3.8g+0.6g+4.6+4.6
Total intake; 67.4g
Difference between RNI and actual intake; 72-67.4= 4.6g
Minerals; sodium; RNI = 2.4g
0.3g+0.6g+0+0.1g+1.1g+1.1g= 3.2
Difference between RNI and actual intake; 2.4- 3.2 = 0.8 above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.08mg+0.08mg
Total intake; 0.16mg
Difference between RNI and actual intake; 1.5-0.16=1.34mg below RNI
(Ascorbic Acid) C; RNI 60 mg
20mg+20mg
Total intake; 40mg
Difference between RNI and actual intake; 60-40=20mg below RNI
Water: RNI; 6-8 pints; Actual intake; 7 glasses; RNI adhered to
Day Three
Chilli con carne & rice (484 kcal), 7 pints of water
Day 3 calorific intake; 484 kcal
Physical activity; day – to – day routine
Today’s recommended intake of calories;
18-29 yrs (15.3 x wt) + 679
(15.3 x 90) + 679 = 2056
2056 x 1.2 = 2467.2 kcal
Difference between actual intake and recommended intake;
2467.2 – 484 = 1983.2 kcal
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g
Actual intake; 128g
Total intake; 128g
Difference between RNI and actual intake; 316.28-128=188.28g
Fibre; RNI; 20 – 35g
Actual intake; 6.8g
Total intake; 6.8g
Difference between RNI and actual intake; 20-1.7=18.3g
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 484 kcal = 48.4 kcal = 5.3g (9kcal = 1g of fat)
Actual intake; 8.8g
Total intake; 8.8g
Difference between RNI and actual intake; 5.3-8.8=3.5g over RNI
Protein; RNI; 0.8g per kg of body weight = 72g
Actual intake; 26.4g
Total intake; 26.4g
Difference between RNI and actual intake; 72-26.4=-45.6g
Minerals; sodium; RNI = 2.4g
0.2g
Difference between RNI and actual intake; 2.4-0.2=2.2gabove RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.2mg
Total intake; 0.2mg
Difference between RNI and actual intake; 1.5-0.2=1.3mg below RNI
(Ascorbic Acid) C; RNI 60 mg
19mg
Total intake; 19mg
Difference between RNI and actual intake; 60-19=41mg below RNI
Water: RNI; 6-8 pints; Actual intake; 7 pints; RNI adhered to
Day Four
Cajun chicken Panini (872 kcal), Chicken Parmesan (1010 kcal) 7 pints of water
Day 4 calorific intake; 1882 kcal
Physical activity; rugby 2 hours
Today’s recommended intake of calories;
18-29 yrs (15.3 x wt) + 679
(15.3 x 90) + 679 = 2056
2056 x 1.725 = 3546.6 kcal
Difference between actual intake and recommended intake;
3546.6 – 1882 = 1664.6 kcal
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g
Actual intake; 28g+115g+
Total intake;
Difference between RNI and actual intake;
Fibre; RNI; 20 – 35g
Actual intake; 1.6g+4.17g+
Total intake;
Difference between RNI and actual intake;
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of kcal = kcal = (9kcal = 1g of fat)
Actual intake; 44g+7.1g
Total intake;
Difference between RNI and actual intake;
Protein; RNI; 0.8g per kg of body weight = 72g
Actual intake; 88g+ 128.14g
Total intake;
Difference between RNI and actual intake;
Minerals; sodium; RNI = 2.4g
0+2.1g
Difference between RNI and actual intake; 2.4-2.1= 0.3g above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.6mg+1mg
Total intake;
Difference between RNI and actual intake; 1.5-1.6=0.1mg above RNI
(Ascorbic Acid) C; RNI 60 mg
4mg+5mg
Total intake; 9mg
Difference between RNI and actual intake; 60-9mg=51mg below RNI
Water: RNI; 6-8 pints; Actual intake; 7 pints; RNI adhered to
Day Five
2 Cheese Toasties (572 kcal), chicken (336 kcal) & potato (150 kcal), Vienetta (315 kcal), 2 glasses red wine (80 kcal), 5 glasses white wine (165 kcal), 4 bottles of Bulmer’s (590.72 kcal).
Day 5 calorific intake; 2208.72 kcal
Physical activity; netball 1 hour
Today’s recommended intake of calories;
18-29 yrs (15.3 x wt) + 679
(15.3 x 90) + 679 = 2056
2056 x 1.55 = 3186.8 kcal
Difference between actual intake and recommended intake;
3186.8 - 2208.72 = 978.08 kcal
Macronutrient Intake
Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g
Actual intake;
Total intake;
Difference between RNI and actual intake;
Fibre; RNI; 20 – 35g
Actual intake;
Total intake;
Difference between RNI and actual intake;
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 2208.72 kcal = 220.87 kcal = 24.54 (9kcal = 1g of fat)
Actual intake;
Total intake;
Difference between RNI and actual intake;
Protein; RNI; 0.8g per kg of body weight = 72g
Actual intake;
Total intake;
Difference between RNI and actual intake;
Minerals; sodium; RNI = 2.4g
0.6g+1g=2g
Difference between RNI and actual intake; 2.4-2=0.4g below RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.08mg
Total intake; 0.08mg
Difference between RNI and actual intake; 1.5-0.08=1.42mg
(Ascorbic Acid) C; RNI 60 mg
20mg
Total intake; 20mg
Difference between RNI and actual intake; 60-20=40mg below RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
Day Six
Steak and ale pie (396 kcal), 2 pints of coke (1136.4 ml) (488.65 kcal), 2 pints of water
Day 6 calorific intake; 884.65 kcal
Physical activity; day – to – day routine
Today’s recommended intake of calories;
18-29 yrs (15.3 x wt) + 679
(15.3 x 90) + 679 = 2056
2056 x 1.2 = 2467.2 kcal
Difference between actual intake and recommended intake;
2467.2- 884.65 = 1582.55 kcal
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g
Actual intake; 27.4g+ 282.8+
Total intake; 310.2
Difference between RNI and actual intake; 316.28-310.2=6.08g under RNI
Fibre; RNI; 20 – 35g
Actual intake; 4.6g+0
Total intake; 4.6g
Difference between RNI and actual intake; 20-4.6=15.4g
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 884.65 kcal = 88.47 kcal = 9.83 (9kcal = 1g of fat)
Actual intake; 23.2g+0
Total intake; 23.2g
Difference between RNI and actual intake; 9.83-23.2=13.37
Protein; RNI; 0.8g per kg of body weight = 72g
Actual intake; 19.8+0
Total intake; 52.2
Difference between RNI and actual intake; 72-52.2=19.8g
Minerals; sodium; RNI = 2.4g
0.6g
Difference between RNI and actual intake; 2.4-0.6=1.8g above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.8mg
Total intake;
Difference between RNI and actual intake; 1.5-0.8=0.7mg below RNI
(Ascorbic Acid) C; RNI 60 mg
8mg
Total intake;
Difference between RNI and actual intake; 60-8=52mg below RNI
Water: RNI; 6-8 pints; Actual intake; 2 pints; 4 pints below minimum RNI
Day Seven
Beef and sweet roast (390 kcal), potatoes (215 kcal), turnip (12 kcal), Yorkshire pudding (208 kcal), mash potato (91 kcal), gravy, 10 pints of water
Day 7 calorific intake; 916 kcal
Physical activity; day – to – day routine
Today’s recommended intake of calories;
18-29 yrs (15.3 x wt) + 679
(15.3 x 90) + 679 = 2056
2056 x 1.2 = 2467.2 kcal
Difference between actual intake and recommended intake;
2467.2 - 916= 1551.2
Macronutrient intake;
Carbohydrates; Recommend Nutritional Intake (RNI); 316.28g
Actual intake; 49.4+25g+2g+24.7g+16g
Total intake; 117.1g
Difference between RNI and actual intake;
Fibre; RNI; 20 – 35g
Actual intake; 4.8g+1.8g+1.9g+0.9g+1.1g
Total intake; 10.5g
Difference between RNI and actual intake; 20-10.5= 9.5g below minimum RNI
Fat; RNI; no more than 10% of energy intake
Day 1 RNI; 10% of 851kcal = 85.1 kcal = (9kcal = 1g of fat)
Actual intake; 11.4g+11g+0.2g+9.9g+2.2g
Total intake; 34.7g RNI adhered to
Protein; RNI; 0.8g per kg of body weight = 72g
Actual intake; 22.4g+4.1g+0.6g+6.6g+1.8g
Total intake; 35.5g
Difference between RNI and actual intake; 72-35.5=36.5g below RNI
Minerals; sodium; RNI = 2.4g
0.8g+0.7g+0.1g+0.6g+0.3g
Difference between RNI and actual intake; 2.4-2.5=0.1g above RNI
Minerals; sodium; RNI = 2.4g
0.6g
Difference between RNI and actual intake; 2.4-0.6=1.8g above RNI
Vitamins;
(Thiamine) B1 RNI; 1.5 milligrams
0.08mg+0.08mg
Total intake; 0.16mg
Difference between RNI and actual intake; 1.5-0.16=1.34mg below RNI
(Ascorbic Acid) C; RNI 60 mg
1mg+20mg+20mg
Total intake; 41mg
Difference between RNI and actual intake; 60-41=19mg below RNI
Water: RNI; 6-8 pints; Actual intake; 10 pints; 2 pints above maximum RNI
Task Two
Christopher Carter
Fluid Feeding
Christopher rarely ever got any of his recommended 6-8 pints of water a day and usually drank no water at all; some water will have been gained from food, but nowhere near enough to maintain hydration through the day. Although during the mentioned diet no competition was undertaken in MMA it is still vital for him to replace lost fluid with his rigorous exercise regime. I recommend on the days that he exercise’s to drink one more pint of water than usual on top of the RNI of water to replace the fluids and avoid dehydration and heat exhaustion. To avoid de hydration during any of his exercise sessions I recommend that Christopher drinks a couple of mouthfuls of water every 10 minutes to avoid the feeling of thirst, as our thirst system is very badly developed, when we feel thirsty we are already around 2% dehydrated this does not sound like much but it is enough to impair performance and distract Christopher from training sessions. Following the above advice will allow Christopher to maintain hydration which can in turn help him to keep his training session duration more regular as dehydration can lead to irregular durations of exercise.
Ergogenic Aids
Christopher undertakes both cardio-vascular endurance training and resistance, which opens up a wide possibility of ergogenic aids.
Muscle growth hormones; may help to aid in the healing of the muscles after a resistance training session, to allow him to become stronger quicker, allowing him to progress quicker in resistance sessions, lifting heavier weights with more repetitions, this should only be taken if there is no current competition as it is an illegal ergogenic aids under most sports agencies. At a young age of 16 this may have some negative effects, as during teen years hormone levels can be instable and adding growth hormones to the mixture may upset other hormones leading to spontaneous depression and mood swings. So the best time to take these hormones would be when all hormone levels are at there lowest of the day which is usually just before and after sleep.
Isotonic drinks; during Christopher cardio-vascular endurance sessions he will become fatigued and in order to continue exercise he will need to dehydrate him and replace fluids lost in the body, isotonic drinks are best suited to him drinking them while exercising as they diffuse into the blood stream efficiently and quickly due to them having roughly the same balance of dissolved substances as the blood does. So they will supply the body with and energy boost quickly to allow a prolonged cardio-vascular endurance work out.
Some mechanical aids may also help Christopher.
Nasal strips; these act by pulling the nostrils further open making the nasal passage slightly bigger, which may help to take in more oxygen to fuel the active muscles during exercise.
Christopher already undertakes the use of a treadmill, but he only runs on a flat track, tailoring his running to incorporate uphill running can improve his cardio-vascular endurance and the strength in the active muscles during running. Th use of jogging shoes such as Nike air™ that have softer soles of air bubbles in the soles can make running more comfortable on the feet, and can reduce the chance of contracting shin splints and other over training conditions. Which of course will be beneficial as it is usually not possible to carry out weight bearing exercise when you have shin splints
Supplementation
Vitamin and mineral supplements; there is no evidence to suggest that an intake of more than the RNI of any vitamin and mineral can improve performance or make training more effective in way. Although vitamin and mineral supplements are necessary when someone is eating a low calorie diet, or has restricted choice of food due to religion or personal beliefs, for example vegan may find it hard to get their RNI of protein. Christopher does have a habit of missing his RNI for vitamin B1, Vitamin C and for sodium.
The correct intake of vitamin B1 for Christopher will make his exercise more efficient as Vitamin B1 serves to convert food to energy and to aid the cardio-vascular and nervous systems. Christopher shows no symptoms of a vitamin C deficiency; low resistance to infection, slow healing of wounds, you easily bruise, and can get bleeding gums and dental cavities. So although he is missing his RNI is must no be a serious amount. As observed above it is usually only missed by a few milligrams and has occasionally went over the RNI, which may have compensated for the times he missed his RNI, in vitamin C and B1. But to avoid this becoming a deficiency a small supplementation could be given to Christopher, although this would not redeem the diet permanently it may help until he can find foods he likes that are rich in the vitamins B1 and C to redeem his diet.
Christopher also had a habit of missing his RNI for sodium and also occasionally went over his RNI. He shows no deficiency symptoms; low blood sugar, heart attacks and palpitations, confusion and dehydration.
Christopher does become dehydrated often but this is most likely due to the fact this his intake of water is usually nil or very little, after a few weeks of meeting the RNI for water and he still feels hydrated this would show a deficiency. Sodium works with potassium to maintain electrolyte balance with in the body which can make exercise more efficient as make may make the consumption of isotonic drinks more efficient, as isotonic drinks are meant to be as close to the balance of electrolytes and other substances as possible, but if a lack of sodium changed the balance in the body, the isotonic drinks would not diffuse as efficiently into the blood stream.
Protein supplements; Christopher may benefit from protein supplements due to his regular resistance training, although only in small amount of supplementation. Protein supplements themselves doe not promote muscle growth, but may id I their re-cooperation, as proteins are required to repair the tiny tears that appear in the muscle during exercise, if extensive and frequent resistance training is undertaken then protein may be necessary, where as Christopher may benefit from protein supplementation, I think that and increased protein diet will have the same positive effects and may also help to increase his sodium intake too, as some meats e.g. chicken contain sodium as well as protein.
Creatine supplements; these are best suited to anaerobic exercises. So when Christopher eventually returns to MMA training, this may aid for the explosive parts of training, such as lunges and sudden attacks such as a left jab. Creating is not banned by any sports agencies as it is naturally occurring in the body. It bonds with phosphates in the body to make Phosphocreatine (PCR), which aids in the ATP production in anaerobic activities.
Kimberly White
Fluid Feeding
During the first day of Kim’s recorded diet the water intake has one pint above RNI this is not an issue as excess will be urinated out, so essentials the RNI was met, as it was on the second day when 8 pints of water were drank, but after that Kim chose not to drink any water, meaning that the only water she will have consumed is waters present in her foods. Which on average add up to around 1-2 pints, either way Kim has neglected her fluid intake, Kim does exercise but no regularly or frequently, she walks to college everyday and participate in college run sport during lessons which ranges from 1-3 times a week and usually on lunchtimes too. So on days that Kim exercises she should have her RNI of water plus around another half a pint, as her exercise is usually not maximal.
Ergogenic Aids
When exercising Kim will lose fluids and will use other substances such as calcium that are involved in muscle contractions, isotonic drinks may benefit Kim as she is very light and has a low body fat, replacing fluids lost and other substances will avoid her needing to burn more body fat for energy to avoid her losing too much weight and becoming dangerously light, while allowing her to exercise and become fitter and better at the sports she participates in.
Special clothing may also help her to exercise such as breathable polymer clothing that keep her cool, to help her concentrate on the activity and make her feel more comfortable, this can actually improve performance as if Kim felt more comfortable she would not be distracted from the sport she is playing.
Supplementation
Vitamin and mineral supplements; Kim almost always missed her RNI of Vitamin B1, it is not a serious amount but it is hard for Kim to get her RNI of vitamin b1 due to her low calorie intake. So supplementation could be used so that Kim’s intake of food can be more efficiently used for energy during exercise, which will help Kim maintain her weight, and also maintain her cardio-vascular system and nervous system.
On 6 out of the 7 days of the diet Kim was under the RNI for vitamin C sometimes by a significant amount, as far as I know Kim has shown no signs of a deficiency; low resistance to infection, slow healing of wounds, you easily bruise, and can get bleeding gums and dental cavities. So I think that no supplements should be given, but if it Kim continues to find it hard to get her RNI each day then supplements of vitamin C should be given.
Kim also had a habit of missing her RNI for sodium during her recorded diet only in this case 5 out of the 7 days she was above the RNI this is not really an issue as any excess sodium will be excreted from the body, Kim gained most of her sodium from the meat products she eats.
Protein supplements; I feel these will not be necessary for Kim as it is possible for her to gain enough protein though her diet and her exercise regime is not a muscle-building regime. Protein supplements are best used for athletes that find it hard to gain enough protein through their diet to maintain and improve there muscle mass. They also in no way would benefit her sport performance.
Ross Wood
Fluid Feeding
Form days 1 to 4 of Ross’ recorded diet he met the RNI for water. And on day 7 exceeded it by 2 pints. On days 5 and 6 Ross did not meet the RNI. Apart from days 5 and 6 Ross will have kept himself hydrated. On day 4 Ross had rugby for two hours, so drinking 7 pints would be sufficient to keep him hydrated. On the other hand on day 5 Ross played netball for one hour but neglected his water intake by drinking no water at all, which is not a good idea especially on a day that you exercise as sweating will cause you lose fluids and not replacing them at all will dehydrate you. All the advice I give to Ross in regards to fluids is to make sure that he drinks water also on the days he exercises, other wise his water intake is fine.
Ergogenic Aids
Ross plays rugby so a lot of muscular strength is required so that he can hold his on the field, parachute running may help him to gain more muscular strength in the active muscles during a run so that he can run against a resistance of people trying to tackle him down the extra muscle mass that would be gained in his legs would also increase his inertia and make it harder for people to tackle him to the ground. Other mechanical aids that could be useful for Ross are uphill and downhill running as uphill running will further increases his strength and down hill running will increase his speed.
Isotonic drinks this will help Ross to maintain weight and inertia and keep him hydrated and energised while playing rugby. Since isotonic drinks quickly diffuse into the blood stream to keep his muscles fuelled body fat will not need to be burned so that he can maintain weight and inertia.
Supplementation
Vitamin and mineral supplements;
Ross had missed his RNI of vitamin B1 and C all week during his recorded diet. Missing his RNI of vitamin B1 will make his exercise very inefficient as B1 serves to Thiamine plays a role in converting the food you consume into energy for you to use during exercise. So in theory with out vitamin B1 Ross’s energy consumption would go to waste during exercise and could be turned into body fat making all of Ross’s sporting movements less efficient. It also aids the cardio-vascular and nervous system by helping them to function to optimum capacity. But it is easy enough to get vitamin B1 from the diet a new diet for Ross would serve to give him his RNI of vitamin B1 so I think no supplements are needed for B1
Vitamin C serves to Helps to heal, produce blood cells, strengthen tissues, fight bacteria and regulates cholesterol Ross missed most of the days his RNI for Vitamin C, but he shows no signs of deficiency; low resistance to infection, slow healing of wounds, easily bruise, and can get bleeding gums and dental cavities. So it is not a significant amount that he is missing his RNI by. But Ross doe not have a heightened RNI for vitamin C so the RNI’s can be obtained through his diet but some serious changes will be needed.
Protein supplements;
Ross does need a lot of muscle mass to effectively increase strength and inertia for his rugby games, but he does not need to take supplements as his need for muscle mass does not surpass how much protein he can gain in a day through his diet.
Task Three
Changes to Diets
Christopher Carter
If the same exercise regime is followed, the diet will not need big change just a few tweaks.
Christopher wants to lose some excess body fat, so extra and fat should be cut where possible, while still adhering to other RNI’s
Day One
Originally Christopher was;
Calories
Difference between actual intake and recommended intake;
3371.37 - 2463 = 908.37 kcal under recommended intake
Carbohydrates;
Difference between RNI and actual intake; 320 – 271.3= 48.7 under RNI
Fibre;
Total intake; 30g RNI adhered to
Fat;
Difference between RNI and actual intake; 27.37- 62.6= 35.23 over RNI
Protein
Difference between RNI and actual intake; 69.67- 116.6= 46.93 over RNI
Minerals; sodium;
Difference between RNI and actual intake; 2.4-4.2=1.8g over RNI
Vitamins;
(Thiamine) B1
Difference between RNI and actual intake; 1.5-1.678= 0.178 over RNI
(Ascorbic Acid) C;
Difference between RNI and actual intake; 60-175.5=115.5mg over RNI
Water; RNI; 6-8 pints. Actual intake; 2 pints; 4 pints below minimum RNI
Only more calories and carbohydrates need to eaten on day one and 4 more pints or water drank.
All changes shown in bold. Extra nutritional information shown inside brackets and bold
New Diet for Day One
Breakfast; Corn flakes (370kcals), semi skimmed milk (49 kcals)
Lunch; 2 salad sandwiches (143 x 2 = 286), penguin chocolate biscuit (114 kcals), chicken pie (256 kcals), apple (58 kcals), banana (95 kcals)
Tea; beef (304kcals), broccoli (48 kcals), carrots (26 kcals), potato
(215 kcals), gravy (38 kcals), cauliflower (28 kcals)
Extra meal; Fish Fingers (110g)(carbohydrates-19.8g)(196.9 kcals)
Baked Beans (100g)(carbohydrates-72.9g)(12.9kcals)
Mashed Potato (100g)(carbohydrates-16g)(16kcal)
Drinks; 3 cups of tea (3 x 192 = 576 kcals), 7 litres water (0 kcals)
Day 1; extra carbohydrate intake; 48.7g; RNI now adhered to.
Day 1; extra Calorific intake; 225.8kcal; new calorific intake; 2688.8kcal.
Day 1; water intake is now adhering to the RNI.
Day Two
Originally Christopher was;
Calories
Difference between actual intake and recommended intake;
2990.73 - 1145 = -1845.73 kcal under recommended intake
Carbohydrates;
Difference between RNI and actual intake; 316.28-103.9=212.38 under RNI
Fibre;
Difference between RNI and actual intake; 35-6.1= 28.9g under RNI
Fat;
Difference between RNI and actual intake; 12.72-23.8=11.08 over RNI
Protein;
Difference between RNI and actual intake; 69.67-30.2= 39.47 under RNI
Minerals; sodium;
Difference between RNI and actual intake; 3.3-2.4=1.1g over RNI
Vitamins;
(Thiamine) B1 RNI;
Difference between RNI and actual intake; 1.5-0.08=1.42mg under RNI
(Ascorbic Acid) C;
Difference between RNI and actual intake; 60-34=28mg under RNI
Water; RNI; 6-8 pints. Actual intake; 0 pints; 6 pints below minimum RNI
More Carbohydrates, protein vitamin B1 vitamin C and water needed. 11.08 grams of fat needs to be cut also.
All changes shown in bold. Extra nutritional information shown inside brackets and bold
New Diet for Day Two
Breakfast; no soup, Corn flakes (100g)(370kcal)(carbohydrate-34.0g)(fibre-3g)(fat-0.7)(protein-7g) (vitamin B1 1.4 mg)
Lunch; 2 large salad sandwiches no salad cream (572kcal)(carbohydrate- 83.6g)(fibre-17.2g)(fat-0.2g)(protein- 38.8g)
Tea; grilled fish fingers (179 kcal), mashed potato (91 kcals), beans (73 kcals)
Snacks; 3x weetabix (381kcal)(carbohydrate- 77.1g)(fibre- 11.4g)(fat- 2.4g)(protein- 12.9g)
Drinks; 2 cups of tea (2 x 192 = 384 kcals), (kcals), 1 lucozade (210 kcals)
7 pints of water
Day 2; extra calorific intake; 1323kcal; new calorific intake; 2468kcal
Day 2; extra carbohydrate intake; 117.6; now only 17.68g under RNI (not significant)
Day 2; extra vitamin B1 intake; 1.4mg; 0.2mg under RNI (not significant)
Day 2; fat cut; 20.62g; RNI now adhered to
Day 2; extra protein intake; 58.7g; 19.23g over RNI (excess will be excreted from body)
Day 2; extra fibre intake; 31.6g; 2.7g over RNI (excess will be excreted from body)
Day 2; water intake is now adhering to the RNI.
Day Three
Calories
Difference between actual intake and recommended intake;
3371.37– 482=1889.37kcal
Macronutrient intake;
Carbohydrates;
Difference between RNI and actual intake; 316.28-113.2=203.08 under RNI
Fibre;
Total intake; 20.5g RNI adhered to
Fat;
Difference between RNI and actual intake; 16.47-54.9=38.43g over RNI
Protein;
Difference between RNI and actual intake; 69.67-109.9=40.23g over RNI
Water: RNI; 6-8 pints; Actual intake; 2 pints; 4 pints below minimum RNI
Minerals; sodium;
Difference between RNI and actual intake; 1.9-2.4=0.5 under RNI (not significant)
Vitamins;
(Thiamine) B1 RNI;
Difference between RNI and actual intake; 1.5-0.261= 1.239mg under RNI
(Ascorbic Acid) C;
Difference between RNI and actual intake; 60-155.2= 105.2mg under RNI
More carbohydrate vitamin b1 and c needed. Less fat needed
All changes shown in bold. Extra nutritional information shown inside brackets and bold
New Diet for Day Three
Breakfast; 3x weetabix 2 more than original
(254kcal)(carbohydrate-51.4g)(Vitamin B1-0.8mg)(fat-1.6g)(protein-8.6g)(Fibre 7.6g), semi skimmed milk (49 kcals)
Lunch; 2 large salad sandwiches no salad cream (572kcal)(carbohydrate- 83.6g)(fibre-17.2g)(fat-0.2g)(protein- 38.8g)(sodium-0.8g)
Tea; chicken (336 kcals), carrots (26kcals)(carbohydrates-4.9g)(vitamin b1 0.04mg)(fat-0.4g)(fibre-2.5g)(protein-0.6g), string beans (75 kcals), broccoli (48 kcals), spinach (36 kcals)
Snacks; low fat chocolate mousse (109 kcals), corn flakes
(100g)(Carbohydrates-84g)
Drinks; 1 cup of tea (192 kcals), 7 pints of water (0 kcals)
Day 3; new calorific intake; 420kcal; 1674.37kcal below RNI
Day 3; extra carbohydrate intake; 166.2g; 36.8 below RNI
Day 3; extra vitamin B1 intake; 0.84mg; 0.399 below RNI (not significant)
Day 3; fat cut; 25.1g; 13.33g; RNI now adhered to
Day 3; extra sodium intake; 0.8g; 2.7g; 0.3g over RNI (excess will be excreted from the body)
Day 3; water intake is now adhering to the RNI.
Day Four
Calories
Difference between actual intake and recommended intake;
2990.73 – 2741.32 = 249.41 under recommended intake
Carbohydrates;
Difference between RNI and actual intake; 316.28-223.71g =92.57g over RNI
Fibre;
Difference between RNI and actual intake; 20-14.4 = 5.6 below minimum RNI
Fat;
Difference between RNI and actual intake; 30.46-71.6= 41.14 above RNI
Protein;
Difference between RNI and actual intake; 69.67-74.9=5.23 above RNI
Minerals; sodium;
Difference between RNI and actual intake; 2.3g-2.4g=0.1g under RNI
Vitamins;
(Thiamine) B1 RNI;
Difference between RNI and actual intake; 1.5-0.08=1.42mg under RNI
(Ascorbic Acid) C;
Difference between RNI and actual intake; 60-20=40mg under RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
Less carbohydrates and fat needed. More vitamin b1 and C and fibre needed. Sodium being 0.1g under is not significant.
All changes shown in bold. Extra nutritional information shown inside brackets and bold.
New Diet for Day Four
Breakfast; Apple (58 kcal)(carbohydrates-14g)(fat-0.1g)
(Fibre-2.0g)(Protein-0.2g)(Vitamin B1 0.017mg)(Vitamin C-4.6mg)
Lunch; 2 large salad sandwiches no salad cream (572kcal)(carbohydrate- 83.6g)(fibre-17.2g)(fat-0.2g)(protein- 38.8g)(sodium-0.8g) (Vitamin B1 0.8mg)(Vitamin C-none)
Tea; fish (oven baked) (482 kcals), Chips half original amount
(Oven baked)(162 kcals)(Carbohydrate 29.8g)(Sodium 0.1g)(Fat 4.2g) (Vitamin B1 0.08mg)(Vitamin C-20mg)
(Fibre-2g) Snacks; low fat chocolate mousse (109 cals)
Drinks; 3 cups of tea (3 x 192 = 576 kcals), 1 pint of orange concentrate (44 kcals), 7 pints of water
Day 4 calorific intake; 1959 kcal
NEW RNI FOR FAT; 21.8g
Day 4; carbohydrate cut; 87.7g; 4.87g over RNI (not significant)
Day 4; new fat intake; 9.74 RNI adhered to
Day 4; extra fibre; 17.2g; 22.8 RNI adhered to
Day 4; extra vitamin B1 intake; 0.897mg; new intake; 0.997mg; 0.503 below RNI
Day 4; extra vitamin C intake; 24.6g; new intake 44.6mg; 15.4mg below RNI
Day 4; water intake is now adhering to the RNI.
Day Five
Calories
Difference between actual intake and recommended intake;
3371.37 – 1502= 1869.37 under recommended intake
Macronutrient intake;
Carbohydrates;
Difference between RNI and actual intake; 316.28-259.5=56.78g under RNI
Fibre;
Difference between RNI and actual intake; 35 -40.2=5.2 over maximum RNI
Fat;
Total intake; 15.3g RNI adhered to (no more than 10% of daily kcal)
Protein;
Difference between RNI and actual intake; 69.67-70.8= 1.13g over RNI
Minerals; sodium;
Difference between RNI and actual intake; 2.4-3.9=1.5g over RNI
Vitamins;
(Thiamine) B1 RNI
Difference between RNI and actual intake; 1.5-0.117=1.383mg under RNI
(Ascorbic Acid) C
Difference between RNI and actual intake; 60-74.3= 14.3mg over RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
More water, vitamin b1 and carbohydrate needed.
All changes shown in bold. Extra nutritional information shown inside brackets and bold.
New Diet for Day Five
Breakfast; bran flakes (327 kcals), semi skimmed milk (49 kcals)
Lunch; 2 salad sandwiches (143 x 2 = 286), apple (58 kcals), orange (39 kcals), Banana (95kcal)(carbohydrates-23.2g)(protein-1.2g)(fat-0.3g)
(Fibre-3.1g)(VitaminB1-0.031mg)
Tea; Spaghetti Bolognese (432 kcals)
Snacks; beans (219 kcals) & 2 slices of toast (92kcal)(carbohydrates-17.8g)(protein-3.6g)(fat-0.8g)(Fibre-3.1g)(Vitamin B1-0.4mg)
Drinks; 7 pints of water, 160ml orange juice (70.4kcal)(carbohydrates-15.84g)(protein-0.96g)(fat-none)(Fibre-none)(Vitamin B1-0.5mg)
Day 4; extra carbohydrate intake; 56.84g; 0.06 over RNI (not significant)
Day 4; new fat RNI; 10% of 1759.4 kcal=175.94kcal=19.5g(9kcal=1g of fat)
New actual intake; 16.4g; RNI still adhered too with changes added
Day 4; extra vitamin B1 intake; 0.931; still 0.452 under RNI but improved
Day 4; water intake is now adhering to the RNI.
Day Six
Calories
Difference between actual intake and recommended intake;
2990.73 – 2628 = 362.73 kcal under recommended intake
Macronutrient intake;
Carbohydrates;
Difference between RNI and actual intake; 316.28-139.6 125.9= -176.68g under RNI
Fibre;
Total intake; 20.1g RNI adhered to
Fat;
Difference between RNI and actual intake; 29.2-60.7= 31.5 above RNI
Protein;
Difference between RNI and actual intake; 69.67-82.2=12.53 above RNI
Minerals; sodium; RNI
Difference between RNI and actual intake; 2.4-2.8=0.4g below RNI
Vitamins;
(Thiamine) B1 RNI;
Difference between RNI and actual intake; 1.5-1.544=0.044mg over RNI
(Ascorbic Acid) C RNI;
Difference between RNI and actual intake; 60-134.2=74.2mg under RNI
Water: RNI; 6-8 pints; Actual intake; 0 pints; 6 pints below minimum RNI
More water, vitamin C, sodium, and carbohydrate needed. Less fat needed.
All changes shown in bold. Extra nutritional information shown inside brackets and bold.
New Diet for Day Six
Breakfast; corn flakes (370kcal) skimmed milk (49kcal)
Lunch; 2 salad sandwiches (143 x 2 = 286), apple (58kcal), 2 x orange (2x39=78kcal)
Tea; chicken (336 kcals), broccoli (48 kcals), carrots (26 kcals), beetroot (36 kcals), string beans (75 kcals)
Snacks; none
Drinks; 7 pints of water, 1200ml orange juice, (528kcal)
Day 6; calorific intake; 2628 kcal
Day 4; extra carbohydrate intake; 174.3; 2.38 g under RNI (not significant)
Day 4 extra sodium; 0.6g; 0.4 g under RNI (not significant)
Day 4; new fat RNI; 10% of 1890 kcal=189 kcal=21g(9kcal=1g of fat)
New actual intake; 24 g; 3g over
Day 4; extra vitamin C intake; 90g; 15.8 over RNI (excess will be excreted from body)
Day 4; water intake is now adhering to the RNI.
Day Seven
Calories
Difference between actual intake and recommended intake;
3371.37 – 1745 = - 1626.37 under recommended intake
Macronutrient intake;
Carbohydrates;
Difference between RNI and actual intake; 316.28g-177.9g=-138.38g below RNI
Fibre;
Difference between RNI and actual intake; 20-7.9= 12.1 below minimum RNI
Fat;
Difference between RNI and actual intake; 19.39-40.7= 21.31g over RNI
Protein;
Difference between RNI and actual intake; 69.67-55.3=14.67g below RNI
Minerals; sodium; RNI
Difference between RNI and actual intake; 2.4-1.7=0.7g below
Vitamins;
(Thiamine) B1 RNI;
Difference between RNI and actual intake; 1.5-0.048= 1.452mg over RNI
(Ascorbic Acid) C;
Difference between RNI and actual intake; 60-20.78= 39.22 over RNI
Water: RNI; 6-8 pints; Actual intake; 1 pint; 5 pints below minimum RNI
More carbohydrate, fibre, protein and sodium needed. Less fat needed. Excess vitamins will be excreted.
All changes shown in bold. Extra nutritional information shown inside brackets and bold.
New Diet for Day Seven
Breakfast; sultanas and bran flakes (200g)(646kcal)(carbohydrate-132.6g)(protein-17.6g)(fat-1.6g)(sodium-0.94g)(fibre-22g)
Lunch; chicken and mushroom pie (256 kcals), apple (58 Kcals), and banana (95 kcal)
Tea; spaghetti Bolognese (432 kcals)
Snacks; penguin chocolate biscuit (114 kcal)
Drinks; 2 cups of tea (2 x 192 = 384 kcals), 7 pints of water
Day 7; calorific intake; 1745kcal
Day 4; extra carbohydrate intake; 132.6g; 5.68 under (not significant)
Day 4; extra sodium; 0.94; 0.24 over RNI (excess will be excreted out of body)
Day 4; extra protein intake; 17.6g; 2.93g over RNI (excess will be excreted out of body)
Day 4; extra fibre intake; 22g; 9.9g over RNI (excess will be excreted out of body)
Day 4; new fat RNI; 10% of 2391 kcal= 239.1 kcal = 26.56 (9kcal=1g of fat)
New actual intake; 22.91g; RNI adhered to
Day 4; water intake is now adhering to the RNI.
Kimberly White
Kim wants to maintain her weight; so fat, carbohydrates and calorie RNI’s should be adhered as closely as possible.
So in Kim’s case a whole new diet should be proposed as when under revision she always was over her RNI for fat but at the same time below her RNI for calories meaning her diet was very dense in fat. So her new diet will have a lower Fat density.
Day One
Breakfast; sultanas and bran flakes (100g)(323kcal)(carbohydrate-68.3g)(protein-13.2g)(fat-1.2g)(sodium-0.71g)(fibre-16.5g)(vitamin B1-1.2mg)
Lunch; Chilli con carne(242kcal) (carbohydrate-37.23g)(protein-6.6g)(fat-4.4g)(sodium-0.4g)(fibre-3.4g)(vitamin C-19mg)
Tea; beef (200g)(202.6kcal)(carbohydrate-5.2g)(protein-27.8g)(fat-4.8g)(sodium-1.2g)(fibre-0.4g), beans (100g)(72.9kcal)(carbohydrate-12.9g) (protein-4.8g)(fat-0.2g)(sodium-0.3g)(fibre-3.8g)(vitamin C- 59mg)
Extra meal; 150g Chicken Noodles (262kcal)(carbohydrate-34.2g)(protein-4.7g)(fat-0.2g)(fibre-0.7g)(sodium-0.6g), 2 oranges, (78kcal)(carbohydrate-17g)(protein-2.2g)(fat-0.2g)(fibre-3.4g)(vitamin B1- 0.1mg)(vitamin c-12mg)
Snacks; Salad Sandwich (142kcal)(carbohydrate-20.9g)(protein-9.7g)(fat-2.3g)(fibre-4.3g)(sodium-0.4g)
Drinks; 7 pints of water,
Macronutrient intake
Carbohydrates; 224.49g-195.73= 28.76g below RNI (not significant)
Fibre; 25.9; RNI adhered to
Fat; RNI; 10% of 1322.5 kcal= 132.25 kcal = 14.69(9kcal=1g of fat); actual intake; 12.9g; RNI adhered to
Protein; RNI; 53.29g-69g=15.71g over RNI (excess will be excreted)
Sodium; RNI; 2.4g-3.61g=1.21g over RNI (excess will be excreted)
Vitamin B1; RNI; 1.5mg-1.3mg=0.2mg below RNI (not significant)
Vitamin C; RNI; 60mg-90mg=30mg over RNI
Water; 7 pints RNI adhered to
Day Two
Breakfast; Corn Flakes (100g)(375kcal)(carbohydrate-84g)(protein-7g)(fat-1.2g)(sodium-0.63g)(fibre-0.3g)(vitamin B1-1.4mg)
Lunch; 2 salad sandwiches (143 x 2 = 286kcal)(carbohydrate- 41.8g)(protein- 19.4g)(fat-4.6g)(sodium-0.4g)(fibre-8.6g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg)
Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; chicken (336 kcals)(carbohydrate-0.2g)(protein-26g)(fat-7g)(sodium-0.3g), carrots (26kcals)(carbohydrate-4.9g)(protein-0.6g)(fat-0.4g)(sodium-0.1g)(fibre-2.5g), string beans (75 kcals)(carbohydrate-3g)(protein-1.9g)(fat-0.5g)(fibre-3.4g)(vitamin C-18g), broccoli (48 kcals) carbohydrate-2.2g)(protein-6.1g)(fat-1.6g)(fibre-2.3g)
Drinks; 7 pints of water, 1/2 litre of pure orange juice (264kcal)(carbohydrate-49.5g)(protein-3g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient intake
Carbohydrates; 224.49g- 222.8g= 1.69g under RNI (not significant)
Fibre; 22.2; RNI adhered to
Fat; RNI; 10% of 1563kcal=156.3kcal=17.37g(9kcal=1g of fat); actual intake; 15.7; RNI adhered to
Protein; RNI; 53.29g- 65.4g= 12.11g over RNI (excess will be excreted)
Sodium; RNI; 2.4g-1.43= 0.97g under RNI + (1g tablet of sodium)
Vitamin B1; RNI; 1.5mg RNI adhered to
Vitamin C; RNI; 60mg-76.3mg=16.3mg over RNI (excess will be excreted)
Water; 7 pints RNI adhered to
Day Three
Breakfast; Corn Flakes (100g)(375kcal)(carbohydrate-84g)(protein-7g)(fat-1.2g)(sodium-0.63g)(fibre-0.3g)(vitamin B1-1.4mg)
Lunch; 2 salad sandwiches (143 x 2 = 286kcal)(carbohydrate- 41.8g)(protein- 19.4g)(fat-4.6g)(sodium-0.4g)(fibre-8.6g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg)
Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; Spaghetti Bolognese (432kcal)(Carbohydrate-28g)(protein-24g)(fat-7.2g)(sodium-0.4g)(fibre-3.6g)(vitamin C-4mg)
Drinks; 7 pints of water, 1/2 litre of pure orange juice (264kcal)(carbohydrate-49.5g)(protein-3g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient intake
Carbohydrates; 224.49g-220.7=3.79g under RNI (not significant)
Fibre; Minimum RNI; 20g-17.6g=2.4g under RNI
Fat; RNI; 10% of 1510kcal=151kcal=16.78g (9kcal=1g of fat); actual intake; 13.4; RNI adhered to
Protein; RNI; 53.29g-51.8 g=1.49g below RNI (not significant)
Sodium; RNI; 2.4g-1.43= 0.97g under RNI + (1g tablet of sodium)
Vitamin B1; RNI; 1.5mg-1.548mg= 0.052 over RNI
Vitamin C; RNI; 60mg- 62.3mg=2.3mg over RNI
Water; 7 pints RNI adhered to,
Day Four
Breakfast; Rice Snaps (100g)(380kcal)(carbohydrate-85g)(protein-7g)(fat-1.3g)(sodium-0.64g)(fibre-1.5g)(vitamin B1-1.4mg)
Lunch; 2 salad sandwiches (143 x 2 = 286kcal)(carbohydrate- 41.8g)(protein- 19.4g)(fat-4.6g)(sodium-0.4g)(fibre-8.6g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg)
Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; Chilli Con Carne (242cal)(carbohydrate-37.2g)(protein-13.2g)(fat-4.4g)(sodium-0.2g)(fibre-3.4g)(vitamin C-19mg)
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient intake
Carbohydrates; 224.49g-225.95g=1.46g over RNI (not significant)
Fibre; Minimum RNI; 20g-18.6g=1.4g under RNI (not significant)
Fat; RNI; 10% of 1193kcal=119.3kcal= 13.26 (9kcal=1g of fat); actual intake; 10.7; RNI adhered to
Protein; RNI; 53.29g-34.4=18.89 (no sport undertaken today to lack of protein today is to avoid a lot of weight gain)
Sodium; RNI; 2.4g-1.24g=1.16under RNI + (1g tablet of sodium)
Vitamin B1; RNI; 1.5mg-1.548mg= 0.052 over RNI
Vitamin C; RNI; 60mg- 77.3mg=17.3mg over RNI
Water; 7 pints RNI adhered to
Day Five
Breakfast; sultanas and bran flakes (100g)(323kcal)(carbohydrate-68.3g)(protein-13.2g)(fat-1.2g)(sodium-0.71g)(fibre-16.5g)(vitamin B1-1.4mg)
Lunch; 2 salad sandwiches (143 x 2 = 286kcal)(carbohydrate- 41.8g)(protein- 19.4g)(fat-4.6g)(sodium-0.4g)(fibre-8.6g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg)
Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; chicken (336 kcals)(carbohydrate-0.2g)(protein-26g)(fat-7g)(sodium-0.3g), carrots (26kcals)(carbohydrate-4.9g)(protein-0.6g)(fat-0.4g)(sodium-0.1g)(fibre-2.5g), string beans (75 kcals)(carbohydrate-3g)(protein-1.9g)(fat-0.5g)(fibre-3.4g)(vitamin C-18g), broccoli (48 kcals) carbohydrate-2.2g)(protein-6.1g)(fat-1.6g)(fibre-2.3g)
Extra meal; low fat chicken sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g)
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient intake
Carbohydrates; 224.49g-233.95g= 9.46 over RNI (not significant)
Fibre; Maximum RNI; 35g- 46.4g= 11.4 over RNI (excess will be excreted out)
Fat; RNI; 10% of 1748.8kcal = 174.88kcal= 19.43g(9kcal=1g of fat); actual intake; 19.4g; RNI adhered to
Protein; RNI; 53.29g- 95.5g (excess will be excreted)(went over RNI due to exercise today and to compensate for lack yesterday)
Sodium; RNI; 2.4g- 2.42= 0.2g over RNI (not significant)
Vitamin B1; RNI; 1.5mg-1.548mg= 0.052 over RNI
Vitamin C; RNI; 60mg-76.3mg=16.3mg over RNI (excess will be excreted)
Water; 7 pints RNI adhered to, 1/2 litre of pure orange juice
Day Six
Breakfast; Corn Flakes (100g)(375kcal)(carbohydrate-84g)(protein-7g)(fat-1.2g)(sodium-0.63g)(fibre-0.3g)(vitamin B1-1.4mg)
Lunch; low fat chicken sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg)
Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; chicken (336 kcals)(carbohydrate-0.2g)(protein-26g)(fat-7g)(sodium-0.3g), carrots (26kcals)(carbohydrate-4.9g)(protein-0.6g)(fat-0.4g)(sodium-0.1g)(fibre-2.5g), string beans (75 kcals)(carbohydrate-3g)(protein-1.9g)(fat-0.5g)(fibre-3.4g)(vitamin C-18g), broccoli (48 kcals) carbohydrate-2.2g)(protein-6.1g)(fat-1.6g)(fibre-2.3g)
Extra meal; 200g fish fingers (179kcal)(carbohydrate-18g)(protein-11g)(fat-7g)(fibre1.1g)(sodium-0.3g)(vitamin C-14g)
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient intake
Carbohydrates; 224.49g-225.85g=1.36g over RNI (not significant)
Fibre; RNI 20g-35g; actual intake; 22.7 RNI adhered to
Fat; RNI; 10% of 1825.6kcal = 182.56kcal=20.28g(9kcal=1g of fat); actual intake; 16.4g; RNI adhered to
Protein; RNI; 53.29g-80.9g=27.6g over RNI (excess will be excreted)
Sodium; RNI; 2.4g-1.74g=0.66g under RNI
Vitamin B1; RNI; 1.5mg-1.548mg= 0.048 over RNI
Vitamin C; RNI; 60mg- 90.3mg= 30.3mg over RNI (excess will be excreted)
Water; 7 pints RNI adhered to
Day Seven
Breakfast; sultanas and bran flakes (100g)(323kcal)(carbohydrate-68.3g)(protein-13.2g)(fat-1.2g)(sodium-0.71g)(fibre-16.5g)(vitamin B1-1.2mg)
Lunch; 2 salad sandwiches (143 x 2 = 286kcal)(carbohydrate- 41.8g)(protein- 19.4g)(fat-4.6g)(sodium-0.4g)(fibre-8.6g), extra sweet corn(142kcal)(carbohydrate-24g)(protein-5g)(fat-2.8g)(fibre-1.3g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg) Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; Spaghetti Bolognese (432kcal)(Carbohydrate-28g)(protein-24g)(fat-7.2g)(sodium-0.4g)(fibre-3.6g)(vitamin C-4mg)
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient intake
Carbohydrates; 224.49g- 224.05= 0.44 under RNI (not significant)
Fibre; RNI 20g-35g; 32.3g RNI adhered to
Fat; RNI; 10% of 1468kcal = 146.8kcal= 16.31g(9kcal=1g of fat); actual intake; 16.2g; RNI adhered to
Protein; RNI; 53.29g- 64.5g= 11.21g over RNI
Sodium; RNI; 2.4g- 1.51g= 0.89g + (1g tablet of sodium)
Vitamin B1; RNI; 1.5mg- 1.348=-0.152 under RNI (not significant)
Vitamin C; RNI; 60mg- 62.3mg=2.3mg over RNI (excess will be excreted)
Water; 7 pints RNI adhered to
Ross Wood
Ross’ diet also needs a complete make over, he needs more protein to increase muscle mass for his rugby game and needs to maintain his current body fat, so his protein should be a little over the RNI to aid in muscle growth coupled with exercise. His RNI for protein was 72g per day; this will be increased to 90g to help with muscle growth. Most protein rich meats are full of fat so to compensate for the unavoidable excessive less carbohydrates will be taken in to avoid carbohydrate turning into fat. This strategy will also cause the fat to be burned and may maintain body fat. When the metabolism detects excessive fat it will try to burn as much as it can, although it is not usually much, so to avoid the metabolism becoming too fast, days three and five will adhere to the fat intake RNI. This will help to avoid Ross losing too much weight when he comes of the diet
Day One
Breakfast; sultanas and bran flakes (100g)(323kcal)(carbohydrate-68.3g)(protein-13.2g)(fat-1.2g)(sodium-0.71g)(fibre-16.5g)(vitamin B1-1.2mg)
Lunch; 2 salad sandwiches (143 x 2 = 286kcal)(carbohydrate- 41.8g)(protein- 19.4g)(fat-4.6g)(sodium-0.4g)(fibre-8.6g), extra sweet corn (142kcal)(carbohydrate-24g)(protein-5g)(fat-2.8g)(fibre-1.3g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg), Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; bacon (911.4kcal)(carbohydrate-0.3g)(protein- 79.5g)(fat- 65.7g)(sodium-6.6g), Beans (72.9kcal)(carbohydrate-12.9g)(protein-4.8g)(fat-0.2g)(sodium-0.3g)(fibre-3.8g)(vitamin C –59mg).
Drinks; 7 pints of water,
Macronutrient Intake
Carbohydrates; 316.28g - 209.25= 107.03 under RNI
Fibre; RNI 20g-35g; 35.3= 0.3 g over RNI
Fat; RNI; 10% of 2045.05kcal = 204.51kcal= 22.72g(9kcal=1g of fat); actual intake; 72.38g; 49.66g over RNI
Protein; RNI; 90g- 123.3g= 33.3g over RNI (excess will be excreted)
Sodium; RNI; 2.4g- 8.01g = 5.61g over RNI (excess will be excreted)
Vitamin B1; RNI; 1.5mg- 1.348mg= 0.152mg under RNI (not significant)
Vitamin C; RNI; 60mg- 72.3mg= 12.3mg over RNI
Water; 7 pints RNI adhered to
Day Two
Breakfast; Rice Snaps (100g)(380kcal)(carbohydrate-85g)(protein-7g)(fat-1.3g)(sodium-0.64g)(fibre-1.5g)(vitamin B1-1.4mg)
Lunch; low fat chicken sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g).
Tea; kipper fillets (594kcal)(carbohydrate-1.2g)(protein- 46.5g)(fat-45g)(sodium-2.5g)(fibre-1.5g)(vitamin C-2.5mg), Beans (72.9kcal)(carbohydrate-12.9g)(protein-4.8g)(fat-0.2g)(sodium-0.3g)(fibre-3.8g)(vitamin C –59mg), broccoli (48 kcals) (carbohydrate-2.2g)(protein-6.1g)(fat-1.6g)(fibre-2.3g)(vitamin-C-89.2mg)(vitaminB1-0.071mg), cauliflower (56kcal)(carbohydrate-4.2g)(protein-5.8g)(fat-1.8g)(fibre-3.2g)(vitamin C-46mg)(vitaminB1-0.057mg)
Drinks; 7 pints of water,
Macronutrient Intake
Carbohydrates; 316.28g-157.1g=159.18 under RNI
Fibre; RNI 20g-35g; 21.3g RNI adhered to
Fat; RNI; 10% of 1652.5kcal = 165.2kcal= 18.36(9kcal=1g of fat); actual intake; 54.1g; 35.74g over RNI
Protein; RNI; 90g-95.4=5.4g over RNI
Sodium; RNI; 2.4g-3.85g=1.45g over RNI
Vitamin B1; RNI; 1.5mg-1.528mg=0.28mg over RNI
Vitamin C; RNI; 60mg- 107.5mg=47.5g over RNI (excess will be excreted)
Water; 7 pints RNI adhered to
Day Three
Breakfast; Corn Flakes (100g)(375kcal)(carbohydrate-84g)(protein-7g)(fat-1.2g)(sodium-0.63g)(fibre-0.3g)(vitamin B1-1.4mg)
Lunch; low fat beef sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g), Apple (58kcal)(carbohydrate-14g)(protein-27.8g)(fat-0.3g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg), Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; chicken (336 kcals)(carbohydrate-0.2g)(protein-26g)(fat-7g)(sodium-0.3g), carrots (26kcals)(carbohydrate-4.9g)(protein-0.6g)(fat-0.4g)(sodium-0.1g)(fibre-2.5g), string beans (75 kcals)(carbohydrate-3g)(protein-1.9g)(fat-0.5g)(fibre-3.4g)(vitamin C-18g), broccoli (48 kcals) carbohydrate-2.2g)(protein-6.1g)(fat-1.6g)(fibre-2.3g)
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient Intake
Carbohydrates; 316.28g- 183.1g= 133.18 under RNI
Fibre; RNI 20g-35g; 21.6g RNI adhered
Fat; RNI; 10% of 1646.6kcal = 164.66kcal= 18.3(9kcal=1g of fat); actual intake; 15.5g; RNI adhered to
Protein; RNI; 90g- 95.76g=5.76g over RNI
Sodium; RNI; 2.4g- 1.44g= 0.96g under RNI + (1g tablet of sodium)
Vitamin B1; RNI; 1.5mg-1.548mg= 0.052 over RNI
Vitamin C; RNI; 60mg-76.3mg=16.3g over RNI
Water; 7 pints RNI adhered to
Day Four
Breakfast; sultanas and bran flakes (100g)(323kcal)(carbohydrate-68.3g)(protein-13.2g)(fat-1.2g)(sodium-0.71g)(fibre-16.5g)(vitamin B1-1.2mg)
Lunch; low fat beef sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g), Apple (58kcal)(carbohydrate-14g)(protein-27.8g)(fat-0.3g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg), Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; Spaghetti Bolognese (540kcal)(Carbohydrate- 85g)(protein-30g)(fat- 9g)(sodium-0.5g)(fibre- 4.5g)(vitamin C-5mg)
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient Intake
Carbohydrates; 316.28g-266.25g= 50.03g under RNI
Fibre; RNI 20g-35g; 34.1RNI adhered to
Fat; RNI; 10% of 1649.6kcal = 164.96kcal= 18.33(9kcal=1g of fat); actual intake; 15; RNI adhered to
Protein; RNI; 90g-99.1g=9.1g over RNI
Sodium; RNI; 2.4g-1.62=0.78g under RNI + (1g tablet of sodium)
Vitamin B1; RNI; 1.5mg-1.348mg=-0.152g under RNI
Vitamin C; RNI; 60mg-63.3mg=3.3mg over RNI
Water; 7 pints RNI adhered to
Day Five
Breakfast; Rice Snaps (100g)(380kcal)(carbohydrate-85g)(protein-7g)(fat-1.3g)(sodium-0.64g)(fibre-1.5g)(vitamin B1-1.4mg)
Lunch; low fat chicken sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g).
Tea; bacon (911.4kcal)(carbohydrate-0.3g)(protein- 79.5g)(fat- 65.7g)(sodium-6.6g), Beans (72.9kcal)(carbohydrate-12.9g)(protein-4.8g)(fat-0.2g)(sodium-0.3g)(fibre-3.8g)(vitamin C –59mg).
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient Intake
Carbohydrates; 316.28g- 174.55g= 141.73g under RNI
Fibre; RNI 20g-35g; 20-13.3=6.7g under RNI
Fat; RNI; 10% of 1997.9kcal = 199.79kcal=22.2(9kcal=1g of fat); actual intake; 71.4g; 49.2g over RNI
Protein; RNI; 90g-118.2g=28.2g over RNI
Sodium; RNI; 2.4g-7.95g=5.55g over RNI
Vitamin B1; RNI; 1.5mg RNI adhered to
Vitamin C; RNI; 60g-104=44g over RNI
Water; 7 pints RNI adhered to
Day Six
Breakfast; sultanas and bran flakes (100g)(323kcal)(carbohydrate-68.3g)(protein-13.2g)(fat-1.2g)(sodium-0.71g)(fibre-16.5g)(vitamin B1-1.4mg)
Lunch; 2 salad sandwiches (143 x 2 = 286kcal)(carbohydrate- 41.8g)(protein- 19.4g)(fat-4.6g)(sodium-0.4g)(fibre-8.6g), Apple (58kcal)(carbohydrate-14g)(protein-0.2g)(fat-0.1g)(fibre-2.0g)(vitamin B1-0.017mg)(vitamin C-4.6mg)
Banana (95kcal)(carbohydrate-23.2g)(protein-1.2g)(fat-0.3g)(fibre-3.1g)(vitamin B1-0.031mg)(vitamin C-8.7mg)
Tea; chicken (336 kcals)(carbohydrate-0.2g)(protein-26g)(fat-7g)(sodium-0.3g), carrots (26kcals)(carbohydrate-4.9g)(protein-0.6g)(fat-0.4g)(sodium-0.1g)(fibre-2.5g), string beans (75 kcals)(carbohydrate-3g)(protein-1.9g)(fat-0.5g)(fibre-3.4g)(vitamin C-18g), broccoli (48 kcals) carbohydrate-2.2g)(protein-6.1g)(fat-1.6g)(fibre-2.3g)
Extra meal; low fat chicken sub sandwich (501.6kcal)(carbohydrate-51.6)(protein- 25.4g)(fat-4.2g)(sodium-0.41g)(fibre-8g)
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient intake
Carbohydrates; 316.28g-233.95g= 82.33 under RNI
Fibre; Maximum RNI; 35g- 46.4g= 11.4 over RNI (excess will be excreted out)
Fat; RNI; 10% of 1748.8kcal = 174.88kcal= 19.43g(9kcal=1g of fat); actual intake; 19.4g; RNI adhered to
Protein; RNI; 90g- 95.5g=5.5g over RNI
Sodium; RNI; 2.4g- 2.42= 0.2g over RNI
Vitamin B1; RNI; 1.5mg-1.548mg= 0.052 over RNI
Vitamin C; RNI; 60mg-76.3mg=16.3mg over RNI (excess will be excreted)
Day Seven
Breakfast; Corn Flakes (100g)(375kcal)(carbohydrate-84g)(protein-7g)(fat-1.2g)(sodium-0.63g)(fibre-0.3g)(vitamin B1-1.4mg)
Lunch; Bacon sandwich (1095.4kcal)(carbohydrate- 35.9g)(protein- 115.1g)(fat- 67.3g)(sodium- 10.4g)
Tea; Spaghetti Bolognese (540kcal)(Carbohydrate- 85g)(protein-30g)(fat- 9g)(sodium-0.5g)(fibre- 4.5g)(vitamin C-5mg)
Drinks; 7 pints of water, 1/4 litre of pure orange juice (132kcal)(carbohydrate-24.75g)(protein-1.5g)(vitamin B1-0.1mg)(vitamin C-45mg)
Macronutrient Intake
Carbohydrates; 316.28g- 229.65g= 86.63g under RNI
Fibre; RNI 20g-35g; 20g-4.8g= 15.2g under RNI
Fat; RNI; 10% of 2142.4kcal = 2142.4kcal= 23.8g(9kcal=1g of fat); actual intake; 77.5g; 53.7g over RNI
Protein; RNI; 90g- 153.6g= 63.6g over RNI
Sodium; RNI; 2.4g- 11.71g= 9.31g over RNI
Vitamin B1; RNI; 1.5mg RNI adhered to
Vitamin C; RNI; 60g- 50g= 10g under RNI
Water; 7 pints RNI adhered to