John is 25 years old who has gained weight ever since he started his job 5 years ago. He wants to lose weight but is always tired after work and he would rather use his weekends to do what he likes to do (socialise with friends watching football). John plays for a futsal team but is often in goal. He doesn’t feel he is fit enough to play out of goal. He currently lives with his parents. He wants to get his own place but is worried about his job stability. He drives to work, which is 5 miles away from his house. He has a full gym membership but only visits the gym once a week with a friend.
| Kinds | things |
|---|---|
| Hobbies/Interests | Enjoys drinking alcohol, Socialising with friends and Football |
| Work | John is an assistant bank manager.Working hours - Mon - Fri 9am-5am |
Why is he overweight/obese?
Because he don't do exercise, sit in office long time, eat more,live next to bank but drive to work, drink more alcohol.
What lifestyle choices could he change?
1. Do more exercise. 2.Eat balanced and don't eat more. 3.Don't sit in office long time.4.Walk to work. 5.Drink less alcohol.
Balanced diet?
No it isn't because he eat more and drink alcohol
No, because he doesn’t believe himself can fit enough to play out of goal.
| Days | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Cereal,Coffee and 2 pieces of toast. | Tuna sandwich,Packet of chips,Mars bar and Can of Fanta | Cheese burger,Fries and Can of sprite |
| Tuesday | Cereal,Coffee and 2 pieces of toast | Chicken salad,Apple and Water | Pizza and Bottle of coke |
| Wednesday | Cereal,Coffee and 2 pieces of toast | Tuna sandwich,Packet of chips,Chocolate bar and Can of Fanta | 4 Beef Fajitas,Nachos and Orange juice |
| Thursday | Cereal,Coffee and 2 pieces of toast | Chicken and cheese Panini,Packet of chips,Snickers bar and Water | ½ Roasted,chicken,Fries and Orange juice |
| Friday | Cereal,Coffee and 2 pieces of toast | Fish,Fries,Mushy peas and Can of coke | Spaghetti,Bolognese,Garlic bread and 5 Beers |
| Saturday | 2 pieces of toast,Scrambled eggs,Hash browns,Sausages,Bacon,Mushrooms and Tinned tomatoes | Jacket potato,Cheese,Beans,Brownie and Can of sprite | Rice,Chicken curry and 5 Beers |
| Sunday | 2 pieces of toast,Scrambled eggs,Hash browns,Sausages,Bacon,Mushrooms and Tinned tomatoes | Beef steak,Roasted potatoes,Peas,Gravy and 2 beers | Lasagne,Garlic bread and Water |
Analyse the diet
What is good/bad?
Good:Nutrients is enough. Bad:Eat more food and eat more high food
Why?
Good: Because John eat every things. Bad: Because eat more food and eat more high fat food will make people fat and not health
What would he need to improve?
Eat less and don't eat high fat food.
Consider the amount of exercise you would prescribe him when considering the diet.
Exercise: Every day must do exercise 30 minutes. Eat food: Can not eat more than 3 things one time and can not eat high fat food.