NUTRITION 304

MEAL PLANNING
PROJECT
JUAN PABLO LOPEZ

Summer Martin / Gary Hinderman / Patricia Avalos / Shane

Brown /
Ramin Maslessi

JUAN PABLO

Introduction
Ethnic Origin and Religious Preferences

Hermosillo Cathedral, Sonora, Mexico

Juan Pablo was born in Sonora, Mexico on February 21st, 1995. He

grew up in a small traditional town where history and culture rules
lifestyle. According to Mexico: Encyclopedia of Food and Culture,
Mexico is known as a Mestizo nation, meaning a blending of cultures of
Spanish and indigenous people. Mexican traditional foods are also a
mix of European and native influences. Traditional foods before the
Spaniards came included maize (Corn) as the grain staple, prepared in
various ways, such as tamales or tortillas. When the Spaniards arrived
they introduced wheat bread-being the primary grain of the
Mediterranean diet. Sonora is especially known for their wheat flour
tortillas, which has become a huge variation from the rest of Mexico
(1). The Spaniards also brought with them Catholicism to Mexico,
3

according to an article by Duffy, E. entitled, First Things: to Fast Again.

During lent, which goes on from Ash Wednesday and ends the
Saturday before Easter, typically 40 days and 40 nights, meat is
typically avoided every Friday and only animal products like seafood,
dairy or eggs were allowed. Besides avoiding meat every Friday during
this time, there is traditionally also something of strong desire that is
abstained from until the end of lent. For most this entails some kind of
food like sweets, soda, or alcohol (2). Juan Pablo follows the tradition of
lent and does not eat meat on Fridays during lent. For this year, 2014,
he said he has given up sweets for lent. Juan Pablo and his family went
to church every Sunday, followed by a large family gathering and feast
afterwards. It is traditional for people all throughout Mexico to do this
as well. In-fact, many stores, markets, and businesses of all kinds close
down on Sundays for this time for worship and family time (1).

Time and Skill for Food Planning and Preparation

Juan Pablo is from a poor family in Sonora. His mother prepared

all the meals each day and as a family they almost never ate out. Juan
Pablos whole family was present during each meal, even his father
who worked 12 hours a day. In Mexico, there is a siesta break in the
middle of the day for all workers, allowing them to go home and eat
4

lunch with their families and rest for 3 hours (1). His mother relied on
traditional cooking to provide regular meals from foods bought in bulk
like rice, beans, spices, produce, and meats. This allowed for the
serving cost of meals to be extremely cheap for a family of 5. They also
had a garden that supplemented some of their produce needs.
Although they were poor they never missed a meal and consequently,
Juan Pablo had never experienced food insecurity growing up. Juan
Pablo had never prepared any food whatsoever in Sonora and his only
participation in preparing family meals were setting the table with his
older brother and sister. Juan Pablo has no capacity to cook for himself
and completely relies on his mother for food preparation. In America,
food is much more available to Juan Pablo in excess because of the
prevalence of convenience foods ready to eat in their house that
wasnt available in Mexico due to budget restrictions. Also, in America
his father and siblings are not able to attend every family meal like
they could in Sonora. Between meals, he snacks on a lot of processed
junk foods high levels of empty calories.

Immigration and Economic Status in the United States

When Juan Pablo was 5 years old he immigrated with his

immediate family to San Diego, California in 2000. His father joined the
Navy in America and petitioned his whole family to become legal
5

residents in the United States in 1999. Juan Pablos parents were

economically motivated the move to the United States. They had
struggled to put food on the table and even the vary basic
requirements for security and health care were always at the risk of
being taken away due to poverty no matter how hard his parents
worked. Moving to the United States represented a whole new lifestyle
and drastic shift in culture from that of a family orientated society in
extreme poverty in Mexico to a less family-centered, more consumer
driven, wealthier society in the United States. Juan Pablo and his family
experienced a surplus of resources always at their disposal due to
higher wages and benefits from the Navy here in the United States.
Juan Pablos mother doesnt work and his father retired from the
military after 12 years of service with a modest pension and only works
part time at home depot. This has put the family on a moderate fixed
income.

Geographic Location and Climate

The climate in San Diego is mild year round. The winter months
have only a few inches of rainfall and the temperature rarely drops
below 50 degrees Fahrenheit. Outdoor activities can be enjoyed year
round due to ideal weather. According to an article by Palmer, S.
entitled, San Diegos Local Flavor, San Diego has a Mediterranean
6

Climate allowing for crop growth 365 days a year. This has allowed
boutique farms to pop up all throughout San Diego County which are
small scale organic crops which each focuses on their own particular
produce, which ultimately, drives down the cost of produce in San
Diego and gives us cheap, organic produce from farm to table year
round (3).

Personal Life, Economic Status and Income

Juan Pablo has had trouble fitting in at school here in the United
States. He has a small group of Mexican acquaintances at school but
he only has one close friend. He graduated last year and started
attending City College this fall without knowing what his major will be
yet. He is still a practicing Catholic in the United States and still goes to
church with his family on Sundays. His parents give him an allowance
each week during the school year for food and he picks up jobs during
the summer for extra spending money. Last year he worked at an
Edwards Cinemas in Chula Vista, California. This summer he hopes to
get a job at a restaurant as a busboy.

Health Concerns and Issues

Juan Pablo is a 19-year-old male. He is 205 pounds, 5 feet 9

inches. His body mass index-a measure of obesity-is 30.3, which is
considered obese according to NutritionData.COM. Normal ranges are
between 18.5-24.9. Overweight is between 25.0-29.9. Obese is
anything over 30.0 (4). His daily caloric intake should be 2,507.59
kcal/day. Juan Pablo is considered obese but there are limitations to the
BMI indexing of healthy weight status that dont take into account his
high muscle density and big bones. He is sedentary, partially due to his
social aloofness. He has had trouble adjusting to life in the United
States and, consequently, has embraced electronic distractions like the
Internet, video games, movie watching in his room on his high
definition TV with surround sound and tends to snack on junk food
while being in his room doing all of those things. His favorite kind of
snacks is candy and

ice cream.

Juan Pablos father recently had a non-fatal heart attach at the age of
48 years old. His father is slightly overweight with type-2 diabetes. His
fathers health status has caused concern for Juan Pablos weight. His
8

father retired from the Navy and only works part-time, living a lowactive lifestyle. This was the reason Juan Pablo was sent into the
Balboa medical center in San Diego, California to be screened by a
dietician, to minimize the risk of developing heart disease or other
health-related concerns that have already shown up with his father due
to lifestyle choices and weight status. Juan Pablos mother and father
went with him to the Medical center to be assessed collectively to
reinforce good eating behaviors and deal with obesity as a whole
family not just individually. According to a study done in 2012 by JiHong Liu and others called, General and Acculturation Status are
Associated with Dietary Intake and Body Weight in Mexican American
Adolescents, a correlation was found between the stage of
acculturation of Mexican/American adolescents, 12-19 years of age,
and obesity rates. Acculturation was determined in two ways; first by
defining which generation they are in this country (2nd or 3rd) and
second by observing their preferred language; English or Spanish. The
results of the study showed positive correlation between 2nd and 3rd
generation Mexican/Americans and their rates of obesity. Ultimately,
the more Americanized they became, the more overweight they
tended to be (5). This reflects the concern our hospital has for Juan
Pablos weight status as it is proven that there is an acculturation
component to his obesity that has to be addressed and his fathers
health issues represent a bad food modeling behavior in the household
9

that must be corrected. Black, M. H. and others did another study in

2013 about how a high fat diet is associated with obesity-mediated
insulin resistance in Mexican Americans. In that study, total calories
consumed per day were measured in the Mexican American subjects
participating accounting for what percentage of those subjects got
most of their calories from high-fat, empty calories. There were 1150
subjects total, mixed in gender, between the ages of 18-65 years old.
One third of all the subjects fell within the group with 35% total
calories from fat and had high BMIs, that of obesity (trunk fat). Results
showed that the group with high adiposity showed various signs of
insulin resistance, suggesting that there is a correlation between
obesity and insulin resistance in Mexican Americans (6). This increases
the risk of diabetes for Juan Pablo due to his current weight status.

Food Preferences and Diet

Since being acculturated into the United States, Juan Pablo has
developed a sweet tooth as well as a tendency to prefer savory, high
fat foods. He eats a variety of vegetables like corn, cabbage, carrots,
potatoes, and tomatoes that his mom incorporates in daily meals but
he will snack quite a bit on junk foods in between meals (5). He eats a
variety of fruits, especially avocado regularly. During the school year,
when he is away from home for long portions of the day at school he
10

will always chose fast food over the fresher, healthier food options. He
doesnt like bell peppers, zucchini, squash, or green leafy kinds of
lettuce. He also prefers chicken and beef to fish. He likes to eat a lot of
meats; beans, rice, and dairy on a regular basis and can eat up to a
dozen eggs in one week, mostly from breakfast burritos at a taco shop
close to his school. According to an article from Ohio State online in
2010 entitled Cultural Diversity: Eating in America, Mexican Americans
traditionally cooked what was geographically available to them before
they immigrated to the United States. This helped shaped the Mexican
cuisine of particular fresh fruits, vegetables, grains, dairy products, and
protein sources from the region. Mexican diets are said to be rich in
complex carbohydrates provided by corn as the main protein staple.
Besides corn, protein is also supplied by eggs, dairy, fish, and meats
(mostly pork and poultry). Mexican foods are often spicy and salty.
Mexicans traditionally have 3-5 meals a day and fried foods are
incorporated into almost every meal. Breakfast typically consists of
coffee with lots of sugar and cream with sweet breads. Lunch is the
main meal of the day with the heaviest caloric content. The family unit
is probably the most important component of the meals in a Mexican
household which can be troublesome when Mexican immigrant families
have to trade in family time to work two jobs (7).

11

7-Day Menu Plan

Monday
Breakfast:
Yogurt and Granola
Yoplait Strawberry Yogurt
Low Fat Granola
Orange

6 oz.
4 oz.
1 count

Lunch:
Mexican Lettuce Wraps
Chicken Breast
Tomato
Green Chili
Onion
Avocado
Low Fat Sour Cream
Butter Lettuce Leaves
Black Beans

8 oz.
1 count
2 oz.
2 oz.
count
2 oz.
3 count
4 oz.

Snack:
Frozen Grapes

8 oz.

Dinner:
Tijuana Torta
Black Beans
Salsa
Jalapeo Pepper
Cumin
Onion
Baguette
Green Cabbage

4 oz.
2 oz.
1 count
teaspoon
2 oz.
8 in.
4 oz.

Dessert:
Avocado Ice Cream

4 oz.

12

Tuesday
Breakfast:
Peanut Butter Toast
Wheat Bread
Peanut Butter
Banana
Low Fat Milk

2
2
1
8

Lunch:
Grilled Swordfish
Swordfish
Onion
Jalapeo Pepper
Tomato
Cilantro
Corn Tortillas
Avocado

4 oz.
2 oz.
1 count
4 oz.
2 tablespoons
2 count
count

Snack:
String Cheese

2 count

Dinner:
Chicken Mole
Chicken Breast
Canola Oil
Garlic
Tomato Sauce
Chicken Broth
Peanut Butter
Brown Rice
Green Beans

5
1
1
8
4
1
4
8

slices
tablespoons
count
oz.

oz.
tablespoon
clove
oz.
oz.
tablespoon
oz.
oz.

13

Wednesday
Breakfast:
Oatmeal
Instant Oatmeal
Banana
Orange Juice

1 cup
1 count
1 cup

Lunch:
Mexican Chicken
Soup
Carrot
Celery
Chicken
Cilantro
Garlic
Balsamic Vinegar
Chicken Broth
Onion

1 count
1 count
breast
cup
1 teaspoon
1 teaspoon
100 g
1 oz.

Snack:
English Muffin
Butter
Hummus
Tortilla Chips
Raisins

1 muffin
1 pat
4 oz.
8 count
1.5 oz.

Dinner:
Shrimp Enchiladas
Chili Powder
Cumin
Low-Sodium Cheese
Jalapeo Pepper
Shrimp
Granulated Sugar
Canned Tomato
Tomato
Whole Wheat Tortilla
PACE Salsa
Dessert:
Cherry Popsicle

1 teaspoon
1 teaspoon
1 cubic inch
1 count
3 oz.
1 cube
1 oz.
1 oz.
1 oz.
100 g
1.75 fl oz.

14

Thursday
Breakfast:
Egg Burrito
Eggs
Wheat Tortilla
Cheddar Cheese
Jalapeo Pepper
Black Coffee

2
1
1
1
1

Lunch:
Tex-Mex Salad
Romaine Lettuce
Roma Tomato
Cheddar Cheese
Pinto Beans
Black Beans
Avocado

3 leaves
1 count
1 oz.
cup
cup
count

Snack:
Apple
Low Fat Milk

1 count
1 cup, 8 oz.

Dinner:
Chicken Parmesan
Bread Crumbs
Egg Whites
Low Fat Milk
Flour
Boneless/Skinless
Chicken Breast
Marinara Sauce
Mozzarella Cheese
Parmesan Cheese
Whole Wheat Spaghetti

count
count
oz.
count
cup, 8 oz.

cup
1 count
cup
2 Tablespoons
6 oz.
1 cup
cup
1 Tablespoon
2 oz.

15

Friday - no meat
Breakfast:
Southwestern Hash
Small Red Potatoes
Diced Onion
Green Bell Pepper
Garlic
Tomato
Black Beans
Egg

cup
cup
cup
1 clove
1 count
cup
1 count

Lunch:
Hummus & Grilled Vegetable Wrap
Zucchini
count
Hummus
cup
Whole-wheat Wrap
1 count
Red Bell Pepper
cup
Baby Spinach Leaves
cup
1 cup, 8
Low Fat Milk
oz.
Egg
1 count
Snack:
Grapes
Crackers

15 count
5 count

Dinner:
Grilled Salmon w/ Citrus Salsa Verde &
Broccoli
Salmon Fillet
5 oz.
Orange
1 count
Lemon
1 count
Olive Oil
1 oz.
Parsley
1 oz.
Scallions
2 oz.
Capers
1 oz.
Red Pepper Flakes
1 oz.
Broccoli
8 oz.
Low Fat Milk
8 oz.
Saturday
16

Breakfast:
Avocado Toast with Fruit
Whole Wheat Toast
1 count
Avocado
1 count
Mango
1 count
Orange Juice
1 cup
Lunch:
White Chipotle Chili
Beans
Cream of
Mushroom Soup
Heavy Whipping
Cream
Onion
Jalapeo Pepper
Chicken Broth
Oregano
Tomatillos
Tomato
Snack:
Medium Apple
Baby Carrots
Yogurt

1 oz.
100 g
1 tablespoon
1 tablespoon
1 count
100 g
1 teaspoon
cup
1 oz.

1 count
1 cup
4.4 oz.

Dinner:
Halibut and Black Bean Burrito
Casserole
Cheddar Cheese
1 oz.
Cilantro
cup
Corn
1 oz.
Halibut
3 oz.
Lime Juice
1 oz.
Onion
1 tablespoon
Red Pepper
1 cup
Black Beans
100 g
Brown Rice
100 g
Wheat Tortilla
1 count
Dessert:
Strawberries
1 cup
Chocolate Ice Cream cup
17

Sunday
Breakfast:
Apple & Vegetable Sausage Sandwich
Grain Bread
2 slices
Frozen Veggie Sausage
Patty
1 count
Raspberry Jam
1 teaspoon
Thin Apple Slices
4 count
Cheddar Cheese
2 tablespoons
Low Fat Milk
1 cup, 8 oz.
Lunch:
Lettuce Cups with
Tofu and Beef
Extra Firm Tofu
Lean Ground Beef
Water Chestnuts
Bibb Lettuce
Red Bell Pepper
Low Sodium Soy Sauce
Hoisin Sauce

cup
cup
2 tablespoons
head
cup
1 tablespoon
1 tablespoon

Snack:
Honeydew Melon

melon

Dinner:
Chicken-Mushroom
Quesadillas
Onion
White Button Mushrooms
Garlic
Boneless Skinless
Chicken Breast
Baby Spinach leaves
Whole-Grain Tortilla
Cheddar Cheese
Salsa
Low Fat Sour Cream
Iced Tea

cup
2 oz.
1 clove
2 oz.
cup
1 count, 10inch
2 oz.
2 oz.
2 oz.
2 cups, 16 oz.
18

2-Day Menu Analysis

Day 1
PROTEIN &
AMINO
ACIDS
Protein
FATS & FATTY
ACIDS
Total Fat
Saturated Fat
Monounsaturated
Fat
Polyunsaturated
Fat
Total trans fatty
acids
Total Omega-3
fatty
acids
Total Omega-6
fatty
acids

VITAMINS
Vitamin A
Vitamin C
Vitamin D
Folate

TOTA
L
92.9 g

%DV
98%

TOTA
L
71.6 g
17.4 g

%DV
100%
18%

28.2 g
19.7 g
~0.0

~2135 mg
17355 mg

TOTA
L
14266
~229
~413
~574

IU
mg
IU
mcg

%DV
285%
~382%
~103%
130%

CALORIE
INFORMATION
Calories
From
Carbohydrate
From Fat
From Protein

TOTA
L
2446

%DV
98%

1447
630
369

57%
25%
15%

MINERALS

TOTA

%DV

19

L
~1880
~25.2
2144
~10.8

Calcium
Iron
Sodium
Zinc

CALORIES
Breakfast
135
201
219
Snack
144
71.7
Lunch
20.5
6.4
142
6.4
12.3
4.6
7
22.4

QT
Y

mg
mg
mg
mg

MEASUREME
NT

~188%
~140%
89%
~72%

FOOD
CONSUMED

1 x
1 x
2 x

1 extra large
1 cup
1 cup

Bananas
Instant oatmeal
Orange juice

1 x
2 x

1 muffin
1 pat

English muffins
butter

raisin-cinnamon
Butter

1 x
1 x

1 small
1 stalk

Carrots
Celery

1
7
3
1
1
2

1/2 breast
1/4 cup
1 tsp
1 tsp
100 grams
1 ounce

Chicken
Cilantro
Garlic
Vinegar
Chicken broth
Onions

raw
medium
boneless,
skinless
raw
raw
balsamic
reduced sodium
raw

x
x
x
x
x
x

raw
QUAKER
chilled

Snack
164
1.4
79.6
89.2
503
257

1 x
1
2
1
1

x
x
x
x

2 x

100 grams
1 wedge
yields
1 tsp
1 tbsp
100 grams
1 small box
(1.5 oz)

Chickpeas

1 tsp
1 tsp
1 cubic inch
1 pepper
3 oz
1 serving 1
cube
1 ounce

Spices
Cumin
Cheese
Peppers
Crustaceans

Lemon juice
Oil
Tahini
Tortilla chips
Raisins

raw
olive
sesame butter
white corn
seedless

Dinner
7.9
7.5
67.7
4.2
90.1
8.7
6.7

1
1
1
1
1

x
x
x
x
x

1 x
1 x

Sugars
Tomato products

chili powder
Spices
low-sodium
jalapeno
shrimp
granulated
canned

20

5
113

1 x
1 x

1 ounce
1 ounce

25

1 x

100 grams

Tomatoes
Tortilla
Thick & Chunky
Salsa

23.1

2 x

1.75 fl oz pop

Cherry popsicle

red
wheat flour
PACE

Dessert
ice type

Day 2
PROTE
IN
Protein

FATS
Total
Fat
Saturated Fat
Monounsaturated Fat
Polyunsaturated Fat
Total trans fatty acids
Total trans-monoenoic
fatty acids
Total Omega-3 fatty
acids
Total Omega-6 fatty
acids

TOT
AL
88.9 g

%DV
94%

TOT
AL

%DV

67.6
20.3
~26.
0
~8.5
~0.0

Folate

CALOR
IES
Calorie

TOT
AL
2507

Vitamin A
Vitamin C
Vitamin D

75%

g
g
g

~0.0 g
~16
24 mg
~66
17 mg
TOT
AL
3180
4
615
~29
2
~80
6

VITAMINS

g
g

%DV
IU
mg

636%
1024%

IU

73%

mcg

%DV

21

s
From Carbohydrate
From Fat
From Protein

MINERALS
Calciu
m
Iron
Sodium
Zinc

CALOR
IES
Breakf
ast
227
153
135
219
Snack
189
59.5
Lunch
39.2
89
51.8
4
4.2
16
3.1
21.1
5

1586
580
341

63%
23%
13%

TOT
AL

%DV

2077
21.2
1962
~8.9

mg
mg
mg
mg

MEASUREM
ENT

QTY

208%
118%
82%
59%

FOOD
CONSUMED

1 x

1 fruit

2 x
1 x
2 x

1 slice
1 fruit
1 cup

Avocado
Whole wheat
toast
Mangos
Orange juice

2 x
2 x

1 medium
1 cup

Apples
Carrots

raw
baby

1 x

1 ounce

navy

1
1
1
1
1
1
1
1

100 grams
1 tbsp
1 tbsp
1 pepper
100 grams
1 tsp
1/2 cup
1 ounce

Beans
Cream of
mushroom soup
Cream
Onions
Jalapeno
Chicken Broth
Oregano
Tomatillos
Tomatoes

x
x
x
x
x
x
x
x

raw
whole-wheat
raw
chilled

soup
fluid
raw
peppers
low-sodium
Spices
raw
red

22

Snack
119
Dinner
111
0.9
60.5
119
3.5
1.5
37.8
132
450
111
Desser
t
53.1

1 x
1
1
2
1
0.5
1
1
1
1
1

92.5

x
x
x
x
x
x
x
x
x
x

4.4 oz

Yogurt

1 ounce
1/4 cup
1 ounce
3 oz
1 ounce
1 tbsp
1 cup
100 grams
1 cup
100 grams

Cheese
Cilantro
Corn
Fish
Lime juice
Onions
strips
Beans
Tortilla
Rice

1 x

1 cup

1 x

1/2 cup

sliced
Ice cream

fruit variety
low-sodium
raw
sweet
halibut
raw
young green
Peppers
black
whole-wheat
brown

Strawberries
98% fat free
chocolate

1-Day Menu Cost

Menu Costing for One Day Example Chart
USDA Food Cost Plan Chosen: Low Cost Plan
Budgeted amount for one week: $54.80
Budgeted amount for one day: $7.72

Food Item

Brand
Name

Small red
potatoes
Yellow Onion

Tampico

Purchase
Size

Purchase
Price

Serving
Size

Cost per
serving

16 Oz.

$1.49 /
pound

Cup

0.18

12 Oz.

$1.29 /
pound

Cup

0.21

23

Green Bell
Pepper

Primetime

Garlic

9 Oz.

$1.00 /
each

Cup

0.22

1 Garlic
Head

.50 / each

1 Clove
(.21 Oz)

0.10

Tomato

Roma

8 Oz.

.96 / pound

Tomato
(4.3Oz.)

0.50

Black Beans

S+W

15 Oz.

.88 / can

Cup

0.11

Eggs

Lucerne

1 Dozen.

$2.19 /
dozen

1 Egg

0.15

12 Oz.

$1.29 /
pound

Cup

0.43

Zucchini
Hummus

Eating Right

7 Oz.

$1.99 /
each

Cup

0.56

Whole Wheat
Wrap

Tumaro's

8 Ct.
(12.7 Oz)

$1.79 /
each

1 Wrap

0.21

8 Oz.

$1.00 /
each

Cup

0.40

Red Bell
Pepper
Baby Spinach
Leaves

Organics

16 Oz.

$1.99 /
each

Cup

0.49

Grapes

Subsole

1 Pound
(16 Oz)

$1.50 /
pound

13
Grapes
(4 Oz.)

0.37

Crackers

Safeway

16 Oz.

$1.79 /
each

5
Crackers
(0.5 Oz.)

0.05

Salmon Filet

Atlantic

4 oz.

$5.99 /
pound

3 oz.

1.36

Orange

Cara Cara

1 Ct.
(5.4 Oz.)

$1.00 /
pound

1 Oz.

0.18

4 Oz.

.50 / each

1 Oz.

0.12

16.9 oz.

$5.99 /
each

1 Oz.

0.35

1 Bunch
(2 Oz.)

.50 / each

1 Oz.

0.25

Lemon
Olive Oil
Parsley

Roland

24

Scallions
Red Pepper
Flakes

Simply
Organic

Broccoli
Low Fat Milk

Lucerne

1 Bunch
(0.9 Oz.)

.50 / each

2 Oz.

0.27

1.59 oz.

$2.50 / can

.5 Oz.

0.50

1 Bunch
(21 Oz.)

$1.29 /
pound

8 Oz.

0.49

64 Oz.

$2.19 /
each

8 Oz.

0.27

Total for one day: $ 7.69

Discussion

The individual in this project, Juan Pablo, was an immigrant from

Sonora, Mexico. He has been living in the United States for 14 years.
When planning his menu, it was important to incorporate some of the
traditional Mexican foods he has grown up with (7). Some of his
25

favorite foods are whole-wheat quesadillas, chili, enchiladas,

casseroles, various beef dishes like carne-asada and hamburgers, and
eggs. He has a preference for salty, high fat foods but doesnt like
green leafy lettuce, fish, or bell peppers. To get around his dislike for
green leafy lettuce while still getting the fiber, iron, vitamin C and
other nutrients from various kinds of lettuce, butter lettuce was
introduced as well as romaine lettuce to offer crisper textures that
retain more water. Romaine lettuce was used in a Tex-Mex salad recipe
as a way of making salad appear more like a savory, heavier dish and
not just a salad. Butter lettuce was used as a wrap, making it seem
more like a sandwich than just a salad with a spicy, savory filling.
Replacing his preference for red meat with fish dishes was a challenge
but by adding spicy, flavorful salsas it made it possible to replace
unhealthy fats with good fats. According to the Nutritional Sciences,
third edition textbook, high saturated fats from red meats are
unhealthy in large quantities because they increase bad cholesterol.
Excess bad cholesterol is associated with increased risk for coronary
heart disease, whereas, healthy fats in fish like omega-3s are not only
good for you but can help lower bad cholesterol. Also introduced, as an
alternative protein for red meat was hummus and chicken, which are
both complete proteins. Eggs were not eliminated from his meal plan
but just restricted to two eggs per week. For breakfast, much healthier
options were introduced such as oatmeal, yogurt with granola, fruits,
26

and low sugar cereals with low-fat milk. To get a good level of
carotenoids, tomatoes, carrots, and even bell peppers were in his meal
plan. Carotenoids are important antioxidants that fight the
carcinogenic effects of free radicals by preventing oxidation (8).
Although he doesnt like bell peppers roasting them changed the flavor
and texture enough to bring out more sweetness and create a softer,
smoother texture, making them more appealing. Quesadillas, mole,
shrimp enchiladas, chicken chili and black bean tortas with cabbage
were all put into his meal plan to appeal to the kind of ethnic foods he
likes and is used to but with healthier ingredients than in comparable
traditional recipes. The biggest adjustments to Juan Pablos diet in this
meal plan was to limit the amount of tortillas consumed at each meal
as well as omitting sweets altogether to control caloric intake.
Another consideration in Juan Pablos meal plan is adhering to his
religious restriction of meats on Fridays during lent, which will continue
until the Saturday before Easter this year. To meet this religious dietary
restriction there is a no meat meal plan day for Fridays. In the catholic
religion, besides refraining from the consumption of red meat on
Fridays during lent, something must be given up entirely during the 40
days and 40 nights of lent that is difficult to refuse. For lent this year,
Juan Pablo chose sweets to abstain from. For this reason dessert were
completely omitted from his meal plan in observance of his religious
beliefs and commitments (2).
27

Because of Juan Pablos family history of heart disease and

diabetes associated with obesity it was important to limit saturated
fats from his diet and replace them with healthy ones like omega-3,
omega-6, EPA, and DHA (8). Also, sugary drinks like sodas and juices
were limited to help control his weight and caloric intake. Juan Pablo
was also referred to a personal fitness coach to tailor a custom workout
plan that meets the Choosemyplate.gov recommended guidelines of 1
and a half hours of physical exercise per day for weight loss, to
improve his cardiovascular health, and to help prevent the onset of
type-2 diabetes that he is at risk for (6). Juan Pablos father has
modeled bad eating behaviors and lifestyle choices, which have
negatively influenced Juan Pablo. For this reason, the assessment
process for him was done in the presence of both of his parents to
improve the family environment component of good eating behaviors.
Educating Juan Pablo and his family on the tendency of Mexican
American immigrants to acquire bad eating habits due to acculturation
to the American lifestyle was an important point to make in helping
them as a family make better food choices here in America (5).
Although Juan Pablo has a BMI of 30.3, which technically is
considered obese according to Choosemyplate.gov, the use of BMI as a
measure of obesity does not take into consideration muscle density or
bone mass. Since Juan Pablo is big boned and husky naturally, it is not
accurate to call him obese, as he appears to be just overweight and
28

does not have the characteristic appearance of obesity. He is not

currently in a disease state but is at risk for it. His preferences, dislikes,
religious restrictions, and ethnic background were all accounted for
and addressed while still being able to meet his Dietary Reference
Intakes (DRIs) for his height, weight, and age group (4). Juan Pablos
meal plan successfully meets at least 75% of all essential nutrients. His
total calories consumed were appropriate for his size, weight, and age
at 2507 kcals/day which included around 13-15% from protein, 23-25%
from Fat, and 57-63% from carbohydrates; all within normal, healthy
ranges. Although the levels of saturated fat in Juan Pablos meal plan
were higher than recommended, the majority of it came from healthy
sources like fish. The saturated fat recommendations are no more than
10% of total calories from fat whereas Juan Pablos meal plan showed a
range of 18-30%. The high level of healthy fats in fish counterbalance
the negative effect of saturated fats so in this particular meal plan the
saturated fat levels are acceptable (8). Some of the vitamins and
minerals are far past the Daily Recommended Value but part of that
reason is from the fortification of milk and orange juice. Milk is fortified
with calcium, vitamin A, and vitamin D, which boosts intake of those
nutrients and orange juice is fortified with vitamin C and iron. Iron is
more readily absorbed with vitamin C which is why they are both
fortified, driving up intake of both with the consumption of orange
juice. Calcium is extremely important according to the Nutritional
29

Sciences, third edition textbook because it is a key component of

skeletal density and integrity, which are at their peak at Juan Pablos
age (8). Zinc was slightly low in this meal plan, between 56-71% and
could be adjusted slightly but a tradeoff had to be made to achieve the
difficult task of keeping sodium levels below the recommended 1500
mg/ day. This meal plan accomplished that while still providing
delicious recipes that cater to Juan Pablos ethnic preferences for food.
Since Juan Pablos mother is the primary person who will prepare these
meals it was important that she knows how to prepare all of the meals
in this meal plan so a few hours were scheduled to give her a thorough
discussion of the menu chosen and how to make the recipes in it to
remove any confusion or uncertainty. No nutritional supplements were
used in this meal plan because of the nutrient dense foods chosen for
this meal plan. Analysis of this meal plans nutritional content was
done through Nutritiondata.com.
According to the USDA, individuals between the ages 19-50 years
old have a low cost budget of $54.04 per week, $7.72 per day. This is
consistent with the fact that Juan Pablos father is the financial provider
of the family and is on a fixed budget. To achieve this budget, a local
Vons was chosen as the primary place to purchase groceries and local
farmers markets were suggested to supplement some of the bulk
produce. A Vons store down the street has a Just-For-You program that
gives discounts based on regular purchases. Bulk produce can be
30

bought at local farmers markets for cheap due to the mild weather
climate in San Diego that allows crop growth 365 days per year, driving
down locally grown produce costs considerably (3). The meal plan set
for Juan Pablo cost $7.69 per day, perfectly within budget. This meal
plan ultimately is to help Juan Pablo hit his ideal weight of 176 pounds,
to help improve his eating choices and behavior, and to minimize his
risk of developing disease states like diabetes and coronary heart
disease that already has manifested in his family.

31

References

1.)

Pilcher M.J. Mexico: Encyclopedia of Food and Culture.

Charles
Scribers Sons. 2003:491-497.
2.) Duffy E. First Things: To Fast Again. Proquest. 2005. 151: 4-6.

3.) Palmer S. San Diegos Local Flavor. Todays Dietition.

2011. Volume 13. Number 9: 34.

4.) Nutritiondata.Selfcom Available at:

http://nutritiondata.self.com. Accessed April 4th, 2014.

5.) Ji-Hong Liu, Yong H. C., Edward A. F., & Probst J. C.

Generational and Acculturation Status are Associated with
Dietary Intake and Body Weight in Mexican American
Adolescents. Health Resources and Services
Administration.2012. 142: 298-305.
32

6.) Black M. H., Watanabe R. M., Trigo E., Takayang M., Lawrence
J. M. High Fat Diet is Associated with Obesity-Mediated Insulin
Resistance and Beta Cell Dysfunction in Mexican Americans.
The Journal of Nutrition. 2011. 141.10: 1898-1906.

7.) Smith L. K. Cultural Diversity: Eating in America, Mexican

American. Available at: http://ohioonline.osu.edu/hygfact/5000/pdf. Accessed April 5th, 2014.

8.) McGuire M., Beerman A. K. Nutritional Sciences third edition:

From Fundamentals to Food. Wadsworth Cengage Learning.
2011. 31-505.

9.) Choose my plate. Available at Choosemyplate.gov. Accessed

April 4th, 2014

10.)

USDA Food Plans: Cost of Food. Available at cpp.usda.gov.

Accessed April 1st, 2014.

33

Appendices
Equations used
1. BMI: 205 x 703 = 30.3
4761 cm
2. 205 lbs. x 2.2 = 93.18 kg
3. Harris-Benedict equation to find total caloric intake =
2507.59kcal / day
4. Protein = 0.8 x 93.18kg = 74.5 g / day
5. Carbohydrates = 40-65% total kcal
2507kcal x .4 = 1002.8 / 4 = 250.7 g / day
2507kcal x .65 = 1629.55 / 4 = 407.38 g / day
6. Fat = 20 35% total kcal
2507kcal x .2 = 501.4 / 9 = 55.7 g / day
2507kcal x .35 = 877.45 / 9 = 97.49 g / day

34