NUTRITIONAL HEALTH PLAN FOR TEEN FORMER FEMALE ATHLETE WITH ACL TEAR
Group Nutrition Project:
Group A - 16 Year old Former Female Athlete with ACL Tear, Gaining Weight and Depressed Due to Inability to be Active
Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez, Thomas Saw Aung, Rebecca Siegel
4/2/2019
CUNY Borough of Manhattan Community College
Professor Maxx W. Rivera
Group A - 16 Year old Former Female Athlete with ACL Tear, Gaining Weight and Depressed Due to Inability to be Active
Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez, Thomas Saw Aung, Rebecca Siegel
4/2/2019
CUNY Borough of Manhattan Community College
Professor Maxx W. Rivera
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
Group A
Age: 16 year old
Weight: 120lb female athlete → Gaining
Physical Activity: Active → Inactive
Medical History: ACL tear, Depression.
Note: Prefers easy-mac meals, for all (3) meals a day.
FOOD & WELLNESS PLAN:
1. Statement of current condition, risks and projections
Female is currently in a good position to maintain a decent weight ~120lbs (harder to lose weight than to gain it). However, the ACL tear will limit her physical activity and her food preference will contribute to a significant amount of calories when inactive. Easy-mac meals + physical inactivity will definitely increase weight gain so efforts should be made to change the food intake.
2. Explain what kind of food preference and changes need to change & why? Being physically inactive will decrease her total calorie requirement, making her intake greater than her need resulting in the observed weight gain off season. One significant factor is her food preference of fast food (easy-macs). This needs to change as this energy dense food often lacks other nutrients. More fruits and vegetables are needed to help provide nutrients as well as simple sugars.
3. INTAKE vs EXPENDITURE: a. CALORIES REQUIRED:
Female BMR = (weight, lb)(♂x11 OR ♀x10) = (160lb)(10) = 1,600 calories
Physical inactive = (BMR)(Activity rate 0.3,0.5,0.75) = (1600)(0.3) = 480
Group A
Age: 16 year old
Weight: 120lb female athlete → Gaining
Physical Activity: Active → Inactive
Medical History: ACL tear, Depression.
Note: Prefers easy-mac meals, for all (3) meals a day.
FOOD & WELLNESS PLAN:
1. Statement of current condition, risks and projections
Female is currently in a good position to maintain a decent weight ~120lbs (harder to lose weight than to gain it). However, the ACL tear will limit her physical activity and her food preference will contribute to a significant amount of calories when inactive. Easy-mac meals + physical inactivity will definitely increase weight gain so efforts should be made to change the food intake.
2. Explain what kind of food preference and changes need to change & why? Being physically inactive will decrease her total calorie requirement, making her intake greater than her need resulting in the observed weight gain off season. One significant factor is her food preference of fast food (easy-macs). This needs to change as this energy dense food often lacks other nutrients. More fruits and vegetables are needed to help provide nutrients as well as simple sugars.
3. INTAKE vs EXPENDITURE: a. CALORIES REQUIRED:
Female BMR = (weight, lb)(♂x11 OR ♀x10) = (160lb)(10) = 1,600 calories
Physical inactive = (BMR)(Activity rate 0.3,0.5,0.75) = (1600)(0.3) = 480
1
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
calories
Dietary thermogenesis = (BMR+physical activity)(0.1) = (1600+480)(0.1) = 208 calories
TOTAL = 1600 calories + 480 calories + 208 calories = 2,288 calories
b. INCREASE PHYSICAL ACTIVITY?
Yes, BUT without using knee as to avoid further damaging ACL. Example: Upper body resistance exercise
c. INTAKE DOUBLED, REST THE SAME. RESULT:
If she doubles her calorie intake without making any other changes she will continue to gain weight. Since she is inactive due to her ACL injury her expenditure will be less than her intake leading to weight gain (more significant if she continues to eat high calorie easy macs.
4. Meal plan - Lets get Motivated Meal Plan
Lunch and Dinner 1⁄2 plate of fruits and vegetables, 1⁄2 plate of brown rice or whole grain carbohydrates, 1 cup of low fat milk with lunch and 1 cup with dinner, 1⁄4 plate of grilled chicken meal consists of foods that are 95% organic Low fat milk
Nutritional Facts
Calories 120 Calories from fat 45
% Daily Value
calories
Dietary thermogenesis = (BMR+physical activity)(0.1) = (1600+480)(0.1) = 208 calories
TOTAL = 1600 calories + 480 calories + 208 calories = 2,288 calories
b. INCREASE PHYSICAL ACTIVITY?
Yes, BUT without using knee as to avoid further damaging ACL. Example: Upper body resistance exercise
c. INTAKE DOUBLED, REST THE SAME. RESULT:
If she doubles her calorie intake without making any other changes she will continue to gain weight. Since she is inactive due to her ACL injury her expenditure will be less than her intake leading to weight gain (more significant if she continues to eat high calorie easy macs.
4. Meal plan - Lets get Motivated Meal Plan
Lunch and Dinner 1⁄2 plate of fruits and vegetables, 1⁄2 plate of brown rice or whole grain carbohydrates, 1 cup of low fat milk with lunch and 1 cup with dinner, 1⁄4 plate of grilled chicken meal consists of foods that are 95% organic Low fat milk
Nutritional Facts
Calories 120 Calories from fat 45
% Daily Value
|
Total Fat
|
5g
|
8%
|
|
Saturated Fat
|
3g
|
15%
|
|
Trans fat
|
0g
|
|
|
Cholesterol
|
20mg
|
7%
|
2
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
|
Sodium
|
120mg
|
5%
|
|
Total Carbohydrate
|
11g
|
4%
|
|
Dietary Fiber
|
0g
|
0%
|
|
Sugars
|
11g
|
|
|
Protein
|
9g
|
Brown rice
Nutritional Facts
Calories 10g Calories from fat 7g
Nutritional Facts
Calories 10g Calories from fat 7g
% Daily Value
|
Total Fat
|
0.18g
|
1%
|
|
Saturated Fat
|
0.161g
|
1%
|
|
Polyunsaturated fat
|
0.289g
|
|
|
Monounsaturated fat
|
0.292g
|
|
|
Cholesterol
|
0mg
|
0%
|
|
Sodium
|
1mg
|
0%
|
|
Potassium
|
77mg
|
|
|
Total Carbohydrate
|
22.92mg
|
8%
|
|
Dietary Fiber
|
1.8g
|
7%
|
|
Sugars
|
0g
|
|
|
Protein
|
2.26g
|
|
|
Calcium
|
1%
|
|
|
Iron
|
3%
|
3
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
Grilled chicken
Nutritional Facts
2 servings 354 calories
Nutritional Facts
2 servings 354 calories
% Daily Value
|
Total Fat
|
20.16g
|
32%
|
|
Saturated Fat
|
5.61g
|
28%
|
|
Polyunsaturated fat
|
4.403g
|
28%
|
|
Monounsaturated fat
|
7.917g
|
|
|
Cholesterol
|
130mg
|
43%
|
|
Sodium
|
605mg
|
25%
|
|
Potassium
|
331mg
|
|
|
Total Carbohydrate
|
0mg
|
0%
|
|
Dietary Fiber
|
0g
|
0%
|
|
Sugars
|
0g
|
|
|
Vitamin A
|
4%
|
|
|
Calcium
|
3%
|
|
|
Iron
|
10%
|
Mixed fruit (1 cup)
Nutritional Facts Calories 97
Nutritional Facts Calories 97
Calories from fat 43
% Daily Value
|
Total Fat
|
0.5g
|
0%
|
|
Saturated Fat
|
0.1g
|
0%
|
|
Trans Fat
|
0g
|
|
|
Polyunsaturated fat
|
0.2g
|
4
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
|
Monounsaturated fat
|
0.1g
|
|
|
Cholesterol
|
0mg
|
0%
|
|
Sodium
|
2.6mg
|
0%
|
|
Potassium
|
364mg
|
10%
|
|
Total Carbohydrate
|
24mg
|
8%
|
|
Dietary Fiber
|
33g
|
13%
|
|
Sugars
|
16g
|
|
|
Vitamin A
|
1.9%
|
|
|
Vitamin C
|
120g
|
|
|
Calcium
|
2%
|
|
|
Iron
|
2.9%
|
Vegetables (1 cup steamed)
Nutritional Facts
Calories 118 Calories from fat 2
Nutritional Facts
Calories 118 Calories from fat 2
% Daily Value
|
Total Fat
|
0.27g
|
0%
|
|
Saturated Fat
|
0.056g
|
0%
|
|
Trans Fat
|
0g
|
|
|
Polyunsaturated fat
|
0.131g
|
|
|
Monounsaturated fat
|
0.018g
|
|
|
Cholesterol
|
0mg
|
0%
|
|
Sodium
|
64mg
|
3%
|
|
Potassium
|
308mg
|
|
|
Total Carbohydrate
|
23.82mg
|
8%
|
|
Dietary Fiber
|
8g
|
32%
|
5
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
|
Sugars
|
5.75g
|
|
|
Protein
|
5.26g
|
|
|
Vitamin A
|
15%
|
|
|
Vitamin C
|
10%
|
|
|
Calcium
|
5%
|
|
|
Iron
|
8%
|
5. SNACK RECOMMENDATIONS:
Mid-Morning Snack:
Apple and Wholesome medley which contains (almonds, dried cranberries, peanuts, cashews, dried cherries and dark chocolate chunks)
Nutritional Facts
Serving size per container 1 Calories 290 Calories from fat
% Daily Value*
Mid-Morning Snack:
Apple and Wholesome medley which contains (almonds, dried cranberries, peanuts, cashews, dried cherries and dark chocolate chunks)
Nutritional Facts
Serving size per container 1 Calories 290 Calories from fat
% Daily Value*
|
Total Fat
|
13g
|
17%
|
|
Saturated Fat
|
3g
|
15%
|
|
Sodium
|
50mg
|
2%
|
|
Total Carbohydrate
|
43g
|
15%
|
|
Dietary Fiber
|
8g
|
31%
|
|
Total Sugars
Includes Added Sugar: |
18g
13g
|
26%
|
|
Protein
|
5g
|
|
|
Calcium
|
2%
|
|
|
Vitamin C
|
8%
|
|
|
Vitamin A
|
2%
|
|
|
Iron
|
6%
|
6
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Afternoon Snack:
1 cup blueberries and 1 cup grapes Nutritional Facts
Calories 147
% Daily Value*
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Afternoon Snack:
1 cup blueberries and 1 cup grapes Nutritional Facts
Calories 147
% Daily Value*
|
Potassium 4%
|
4%
|
|
Total Fat
|
0.8g
|
0%
|
|
Saturated Fat
|
0.1g
|
0%
|
|
Polyunsaturated Fat
|
0.3g
|
|
|
Monounsaturated Fat
|
0.1g
|
|
|
Sodium
|
3g
|
|
|
Total Carbohydrate
|
37g
|
10%
|
|
Dietary Fiber
|
4.4g
|
14%
|
|
Sugars
|
30g
|
26%
|
|
Protein
|
1.7g
|
3%
|
|
Vitamin A
|
2%
|
|
|
Vitamin B-6
|
10%
|
|
|
Iron
|
3%
|
|
|
Magnesium
|
3%
|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may
be Higher or lower depending on your calorie needs.
Evening Snack:
1 low fat yogurt, baby carrots and hummus
Evening Snack:
1 low fat yogurt, baby carrots and hummus
7
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
Nutritional Facts
Calories 215 Calories from Fat 73
% Daily Value*
Nutritional Facts
Calories 215 Calories from Fat 73
% Daily Value*
|
Total Fat
|
7.5g
|
12%
|
|
Saturated Fat
|
2.5g
|
13%
|
|
Cholestrol
|
15mg
|
5%
|
|
Sodium
|
198.3mg
|
7%
|
|
Total Carbohydrate
|
24g
|
7%
|
|
Dietary Fiber
|
3.5g
|
10%
|
|
Total Sugars
|
15.7g
|
|
|
Protein
|
13.3g
|
|
|
Calcium
|
2.7%
|
|
|
Vitamin C
|
2.7%
|
|
|
Vitamin A
|
116.7%
|
|
|
Iron
|
4%
|
|
|
Potassium
|
170mg
|
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may
be higher or lower depending on your calorie needs.
These nutrient dense snacks are suggested because they are full of nutrients and they don’t contain excessive calories. This will be able to help the athlete maintain her weight during the offseason.
6. CHANGES:
a. ENERGY LEVELS: During off-season and with an injury she may not have
as much energy as when she is healthy during her season. Also, while eating her comfort easy mac food, since it is mostly carbs she is feeling
These nutrient dense snacks are suggested because they are full of nutrients and they don’t contain excessive calories. This will be able to help the athlete maintain her weight during the offseason.
6. CHANGES:
a. ENERGY LEVELS: During off-season and with an injury she may not have
as much energy as when she is healthy during her season. Also, while eating her comfort easy mac food, since it is mostly carbs she is feeling
8
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
sluggish.
Considering the fact that our patient is currently inactive due to her ACL tear, and the fact that she has been lacking proper nutrition intake due to all three of her meals being easy-mac meals, she has been feeling sluggish and depressed. After implementing the diet we put together for her, we expect to see and increase in her energy levels. The Variety of foods in her new, well-organized and thought out diet, such as fruits, vegetables, and grains, as well as proteins and healthy fats, it will provide her with a sufficient amount of nutrient-dense calories which will provide her with the appropriate nutrients for plenty of energy.
b. WORKOUT PERFORMANCE:
We also decided that with that increase in energy, we would be able to incorporate some upper body resistance exercises for her, which we expect to therefore increase her workout performance.
c. SUGAR CRAVINGS:
Since our patient hasn’t shown any signs of sugar craving and doesn’t mention sugar as something she craves, we don’t expect to see any decreases in any sugar cravings since it doesn’t seem to be an issue for her.
d. PRONE TO ILLNESSES:
When it comes to our patient being more or less prone to colds and sickness, we expect her to be much less prone to any colds or sicknesses. The increase in vitamins in her new diet such as Riboflavin, Niacin, Vitamin B6, Folic acid, Vitamin B12, Vitamins C, A, and D, as well as Beta-carotene will all contribute to her body successfully fighting off infections, as well as bone health, tissue repair, and protein build-up due to increase in amino acids and antioxidants. The increase in all the vitamins will surely promote a healthy recovery for our patient, all while protecting her body from any colds and illnesses.
sluggish.
Considering the fact that our patient is currently inactive due to her ACL tear, and the fact that she has been lacking proper nutrition intake due to all three of her meals being easy-mac meals, she has been feeling sluggish and depressed. After implementing the diet we put together for her, we expect to see and increase in her energy levels. The Variety of foods in her new, well-organized and thought out diet, such as fruits, vegetables, and grains, as well as proteins and healthy fats, it will provide her with a sufficient amount of nutrient-dense calories which will provide her with the appropriate nutrients for plenty of energy.
b. WORKOUT PERFORMANCE:
We also decided that with that increase in energy, we would be able to incorporate some upper body resistance exercises for her, which we expect to therefore increase her workout performance.
c. SUGAR CRAVINGS:
Since our patient hasn’t shown any signs of sugar craving and doesn’t mention sugar as something she craves, we don’t expect to see any decreases in any sugar cravings since it doesn’t seem to be an issue for her.
d. PRONE TO ILLNESSES:
When it comes to our patient being more or less prone to colds and sickness, we expect her to be much less prone to any colds or sicknesses. The increase in vitamins in her new diet such as Riboflavin, Niacin, Vitamin B6, Folic acid, Vitamin B12, Vitamins C, A, and D, as well as Beta-carotene will all contribute to her body successfully fighting off infections, as well as bone health, tissue repair, and protein build-up due to increase in amino acids and antioxidants. The increase in all the vitamins will surely promote a healthy recovery for our patient, all while protecting her body from any colds and illnesses.
9
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
7. DIET:
Our patient will be following the MyPlate diet. This ideal diet will include 1⁄2 plate of fruits and veggies, 1⁄4 plate brown rice or a grain, 1⁄4 plate grilled chicken, and 1 cup low fat or fat free milk. This would be both lunch and dinner mix up the types of whole grains, fruits, and veggies for each meal. This type of diet will allow her to have a healthy balanced diet while she is inactive from her injury. Also, while on this diet she can then vary the kinds of foods she eats and vary the types of vitamins and minerals. The MyPlate diet is good for our patient because she is 16 years old and is most likely not the one cooking the meals on a day to say basis. With MyPlate she can also have a guideline to follow when she is in school or on days where she cannot have these full meals.
8. DISORDERS:
Irritable Bowel Syndrome IBS:
IBS is a digestive disorder that affects mostly women, the cause of IBS are unknown. Symptoms for IBS differs from person to person but some of the those symptoms may include diarrhea, constipation and abdominal cramps. In our study case, out patient does not suffer from IBS and to prevent her from it, we have made sure that her diet is balanced and so is her lifestyle even on off season days.
Diverticulitis Diet:
Diverticulitis is when the pouches become inflamed or infected. Many experts believe that a diet low in fiber
can lead to diverticulitis. Diverticulosis causes no to fewer symptoms, which is why it’s common for many people not to know when they have them. Our patient had a preference for easy mac meals, we have replaced her meals with
7. DIET:
Our patient will be following the MyPlate diet. This ideal diet will include 1⁄2 plate of fruits and veggies, 1⁄4 plate brown rice or a grain, 1⁄4 plate grilled chicken, and 1 cup low fat or fat free milk. This would be both lunch and dinner mix up the types of whole grains, fruits, and veggies for each meal. This type of diet will allow her to have a healthy balanced diet while she is inactive from her injury. Also, while on this diet she can then vary the kinds of foods she eats and vary the types of vitamins and minerals. The MyPlate diet is good for our patient because she is 16 years old and is most likely not the one cooking the meals on a day to say basis. With MyPlate she can also have a guideline to follow when she is in school or on days where she cannot have these full meals.
8. DISORDERS:
Irritable Bowel Syndrome IBS:
IBS is a digestive disorder that affects mostly women, the cause of IBS are unknown. Symptoms for IBS differs from person to person but some of the those symptoms may include diarrhea, constipation and abdominal cramps. In our study case, out patient does not suffer from IBS and to prevent her from it, we have made sure that her diet is balanced and so is her lifestyle even on off season days.
Diverticulitis Diet:
Diverticulitis is when the pouches become inflamed or infected. Many experts believe that a diet low in fiber
can lead to diverticulitis. Diverticulosis causes no to fewer symptoms, which is why it’s common for many people not to know when they have them. Our patient had a preference for easy mac meals, we have replaced her meals with
10
Group A: Rubaida Allen, Wendy Ferguson Jeremiah, Naobile Mzolo, Christian Sanchez,
Thomas Saw Aung, Rebecca Siegel
well balanced meals that include her drinking plenty of water, healthy fruits juices and vegetables to make sure that her fiber intake is high.
Constipation:
A person is considered constipated when they have a bowel movement less than three times a week. Constipation can be be caused by prolonged immobility, the use of certain medicine and s very low fibre intake. Though our patient does not have a constipation problem, we have added food that is high in fibre to her diet and have increased her water intake, this will give her a frequent bowel movement.
Crohn’s Disease:
Crohn’s disease is an inflammatory bowel disease (IBS) or bloody stool, inflammation of your digestive tract Crohn’s can lead to abdominal pain,severe diarrhoea, fatigue, weight loss and malnutrition. Our patient does not suffer from crohn’s but to prevent our patient from possibly getting it, we have a well balanced diet for her with a lot of fiber, drinking water, eating fruits and vegetables which will give her easy flow bowel movement.
well balanced meals that include her drinking plenty of water, healthy fruits juices and vegetables to make sure that her fiber intake is high.
Constipation:
A person is considered constipated when they have a bowel movement less than three times a week. Constipation can be be caused by prolonged immobility, the use of certain medicine and s very low fibre intake. Though our patient does not have a constipation problem, we have added food that is high in fibre to her diet and have increased her water intake, this will give her a frequent bowel movement.
Crohn’s Disease:
Crohn’s disease is an inflammatory bowel disease (IBS) or bloody stool, inflammation of your digestive tract Crohn’s can lead to abdominal pain,severe diarrhoea, fatigue, weight loss and malnutrition. Our patient does not suffer from crohn’s but to prevent our patient from possibly getting it, we have a well balanced diet for her with a lot of fiber, drinking water, eating fruits and vegetables which will give her easy flow bowel movement.
11
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