PCS HEALTH CARE

Nutrition Plan
Prepared for: Napasorn Thepchanakul
Prepared by: Chananan Sanamchai
November 8, 2016
Contact: praewchananan@gmail.com

INITIAL FINDINGS
Commendations
She has a good percentage of vitamins and minerals by eating vegetables and fruits everyday. Vitamins and
minerals, along with many other things, are essential for the body to function and 89% of vitamins and 72% of
minerals are good. She got a high percentage if finer which is about 145%. Being above 100% is not a
problem as long as she keep her percentage between 100% to 200%. She ate a lot of whole grains which do
not increase LDL or bad cholesterol as much as refined grains did and she also ate a lot of nut which give
small amount of LDL.

Recommendations
She has a pretty high percentage of protein which is about 279%. Protein is good for the body but high level of
protein can be bad for kidneys. About 48% of her total protein came from animal but some studies
recommend that the protein that come from animal should be less than 10% because high levels of animals
proteins can lead o heart disease, cancer, and other serious diseases. Also, she got high percentage of refined
sugar which mainly cause by sweet snacks. She should decrease the amount of sweet snacks to lower the
percentage of refined sugar. Her amount of sodium is very high but she should considered eating less food
that causes sodium and for her case, she should reduced the amount of sauce that she consume. Even
though she ate a lot of whole grains but the amount processed grain that she consume is still high. Therefore
she should eat less processed grains to reduce simple carbohydrates.

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DIETARY RECOMMENDATIONS
What should this person continue to do?
She should continue to eat fruits and vegetables everyday because they gave you vitamins and
minerals which is very good for the body. She also needs to continue to eat whole grains like she
always do because whole gains are a lot more better than refined grains. Continue eating beans and
nuts are a good idea too because they do not have much LDL or bad cholesterol but they do give
protein for the body.

What types of foods should this person eat more of?

Eating more mushrooms, coconut, or tofu will give her more complex carbohydrates which is a good
type of carbohydrate. The percentage of her complex carbohydrates is about 60% which is not low but
not high. It good that she has this level of complex carbohydrates but she could have more by eating
mushroom or tofu. The percentage is good but it still pretty low compare to other type of nutrition that
she has.

What types of foods should this person eat less of?

She should eat less sauces because it gives high amount of sodium. Also, she should reduce the
percentage of refined sugar by eating less sweet snacks. Eat less of refined grain will also help her to
decrease the amount of simple carbohydrates and it will be good for her body. She should eat less
animal meats because they can cause serious disease like cancer or heart disease.

Other recommendations
She should try to eat as many color of vegetables and fruits as it possible for her. Different color of
vegetables or fruits will give her different type of vitamins and minerals. She should try to eat mushroom
because it really good for the body. Also, she does not have to drink milk everyday because dairy like
milk is high in calcium and protein and many people have a hard time digesting dairy and consuming
animal protein, included milk, can link to many serious disease.

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Discussion
After checking her nutrition calculator there are some specific recommendation that she should follow to make
her nutrition become better.
She ate a lot of salad and she put a lot of sauce on salad so should try to avoid eating sauce because it
causes her a lot of sodium.
She should eat less protein from animal for example, pork or beef. Instead of that she should eat protein
from tofu, beans, or nuts.
She should try to drink more low fat milk instead of normal milk.
Instead of having 7-11 food for breakfast almost everyday, she will have grain cereal fro breakfast which is
better for her health.

Solution
After consulting with her, she has a problem with the first and second recommendation which is think that she
cannot do it every day.
For the first recommendation, which is avoid eating sauce with salad, she does not think that she can do it
because she does not like to eat salad without any sauce. So we recommend her to eat healthy salad
dressing instead of normal one. She could find healthy salad dressing in supermarket or she could look up
for some good recipe and make salad dressing by herself.
She does not think that she could avoid eating protein from animal so we recommend her to eat beef or
pork only for lunch. She will eat less protein from animal for breakfast and dinner and try to eat beans or
nuts to get protein.

More Information:
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