By: Blake Anderson
My clients BMI
He is in the 84th percentile
My client is obese and his goal is to get into the 50th percentile.
My client will lose weight and decrease his percentile by eating healthier food.
My Clients plan to get healthy
Total Calories1800 per day
Empty Calories*≤ 161 per day
Food GroupFood Group Amount“What counts as…”Tips
Grains6 ounce(s) per day1 ounce of GrainsTips
Whole Grains≥ 3 ounce(s) per day1 slice of bread (1 ounce)½ cup cooked pasta, rice, or cereal1 ounce uncooked pasta or rice1 tortilla (6 inch diameter)1 pancake (5 inch diameter)1 ounce ready-to-eat cereal (about 1 cup cereal flakes)See more Grain examplesEat at least half of all grains as whole grains.Substitute whole-grain choices for refined grains in breakfast cereals, breads, crackers, rice, and pasta.Check product labels – is a grain with "whole" before its name listed first on the ingredients list?
Vegetables2½ cup(s) per day1 cup of Vegetables:Tips
Dark GreenRed & OrangeBeans & PeasStarchyOther1½ cup(s) per week5½ cup(s) per week1½ cup(s) per week5 cup(s) per week4 cup(s) per week1 cup raw or cooked vegetables1 cup 100% vegetable juice2 cups leafy salad greensSee more Vegetable examplesInclude vegetables in meals and in snacks. Fresh, frozen, and canned vegetables all count.Add dark-green, red, and orange vegetables to main and side dishes. Use dark leafy greens to make salads.Beans and peas are a great source of fiber. Add beans or peas to salads, soups, side dishes, or serve as a main dish.
Fruits1½ cup(s) per day1 cup of Fruit:Tips
1 cup raw or cooked fruit1 cup 100% fruit juice½ cup dried fruitSee more Fruit examplesSelect fresh, frozen, canned, and dried fruit more often than juice; select 100% fruit juice when choosing juice.Enjoy a wide variety of fruits, and maximize taste and freshness, by adapting your choices to what’s in season.Use fruit as snacks, salads, or desserts.
Dairy3 cup(s) per day1 cup of Dairy:Tips
1 cup milk1 cup fortified soymilk (soy beverage)1 cup yogurt1½ ounces natural cheese (e.g. Cheddar)2 ounces processed cheese (e.g. American)See more Dairy examplesDrink fat-free (skim) or low-fat (1%) milk.Choose fat-free or low-fat milk or yogurt more often than cheese.When selecting cheese, choose low-fat or reduced-fat versions.
Protein Foods5 ounce(s) per day1 ounce of Protein Foods:Tips
Seafood8 ounce(s) per week1 ounce lean meat, poultry, seafood1 egg1 Tablespoon peanut butter½ ounce nuts or seeds¼ cup cooked beans or peasSee more Protein Food examplesEat a variety of foods from the Protein Foods group each week.Eat seafood in place of meat or poultry twice a week.Select lean meat and poultry. Trim or drain fat from meat and remove poultry skin.
Oils5 tsp. per day1 tsp. of Oil:Tips
1 tsp. vegetable oil (e.g. canola, corn, olive, soybean)1½ tsp. mayonnaise2 tsp. tub margarine2 tsp. French dressingSee more Oil examplesChoose soft margarines with zero trans fats made from liquid vegetable oil, rather than stick margarine or butter.Use vegetable oils (olive, canola, corn, soybean, peanut, safflower, sunflower) rather than solid fats (butter, shortening).Replace solid fats with oils, rather than adding oil to the diet. Oils are a concentrated source of Calories, so use oils in small amounts.