GOHEALTHY!

Health Brochure (patient 003)

Diet
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Lipids-Yourlipidintakeisimportanttoyouandyourbody.Youmightbe
askingyourselfWhatarelipids?.WellLipidsareatypeofmacronutrient
thatgivesyouenergy.Lipidscomeintheformoffatsoilsandwaxes.Lipids
providemanydifferentvitalfunctionsinyourbody,suchasproviding
structuresforcellmembranesandtransportingnutrientsinyour
bloodstream.Youcangetahealthylipidintakefrom allkindsoffoodslike
avocados,meats,fish,dairyproducts,grains,nutsandseeds.
Proteins-Proteinisadailynecessity.Proteinisabiochemicalyourbody
usestobuildandrepairtissues.Proteinisanimportantbuildingblockof
bones,muscles,cartilage,skin,andblood.Youcanfindlotsofproteinin
foodslikeMeats,Beans,NutsandDairyProducts.Didyouknowthatifyou
consumeagoodamountofproteinitmakesyourHairandnailsgrow!
Carbohydrates-Carbohydratesareatypeofabiochemicalthatprovidethe
bodywithglucose,whichisconvertedtoenergyusedtosupportbodily
functionsandphysicalactivity.Somefoodthatcontainahealthyamountof
carbohydrates-richfoodsarebetterforyouthanothersunprocessedor
minimallyprocessedwholegrains,vegetables,fruitsandbeans.
Fiber-Fiberismaterialfromplantcellsthatcannotbebrokendownby
enzymesinthehumandigestivetract.TherearemanytypesoffiberAccording
tomedlineplus.gov,Therearetwotypesoffiber.Insolublefiberaddsbulk
toyourstoolssoyoustayregular.Solublefiberhelpslowercholesterol
levelsandcanhelpimprovebloodglucosecontrol.(Solublefibercanbefound
infruits(suchasapples,orangesandgrapefruit),vegetables,legumes(such
asdrybeans,lentilsandpeas),barley,oatsandoatbran.Insolublefibercan
befoundinfruitswithediblepeelorseeds,vegetables,wholegrainproducts


(suchaswhole-wheatbread,pastaandcrackers),bulgurwheat,stoneground
cornmeal,cereals,bran,rolledoats,buckwheatandbrownrice.

Fats
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SaturatedFats-Accordingtowww.choosemyplate.govSaturatedfatsareoften
solidatroomtemperaturelikebutterorthefatinsideoraroundmeat.
Saturatedfatsaremostoftenfoundinanimalproductssuchasbeef,pork,and
chicken.Leaneranimalproducts,suchaschickenbreastorporkloin,often
havelesssaturatedfat.Foodsthatcontainmoresaturatedfatareusually
solidatroomtemperatureandaresometimescalledsolid
fat.(ChooseMyPlate)
UnsaturatedFats-www.choosemyplate.govstatesunsaturatedfatfluidor
liquidatroomtemperatureliketheoilontopofasaladdressingorinacan
oftuna.Unsaturatedfattypicallycomesfromplantsourcessuchasolives,
nuts,orseedsbutunsaturatedfatisalsopresentinfish.Unsaturatedfat
areusuallycalledoils.Unlikesaturatedfat.(ChooseMyPlate)
TransFats-Accordingtowww.choosemyplate.govtransfats,Transfatscanbe
madefromvegetableoilsthroughaprocesscalledhydrogenation.Transfatis
naturallyfoundinsmallamountsinsomeanimalproductslikemeat,whole
milk,andmilkproducts.Transfatcanalsooftenbefoundinmanycakes,
cookies,crackers,icings,margarines,andmicrowavepopcorn.(ChooseMyPlate)

EatingOut

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Eatingoutmaysoundgoodbutitsverybad.
Witheatingoutyoumaynotknowthenutrition
contentsofyourfood.Alsoeatingoutisnot
verygoodforthebody.Processedfoodssuchas
chipscookiesandmanyjuicesarevery
unhealthyalso.Processedfoodscontainalot
ofpreservativessuchassodiumtomakethe
shelflifelonger.Although,wholefoodssuch
asvegetables,fruits,andwholegrainsare good
anddonotcontainthepreservativesstoredinthe
processedfoods.Manyprocesseddrinks/foodscontainahighamountofa
chemicalcalledHighFructoseCornSyrup.HighFructoseCornSyrupisbadfor
thebodytodigestandisoneofthecausestoobesity,diabetes,andmany
otherdietaryproblemsmayoclinic.orgstates,High-fructosecornsyrupisa
commonsweetenerinsodasandfruit-flavoreddrinks.Asuseofhigh-fructosecorn
syruphasincreased,sohavelevelsofobesityandrelatedhealthproblems.High


FructoseCornSyrupisacomplexsugartothebodyandissometimesstoredats
fatswhenitcannotbebrokendownenough.

HealthRisks
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Thecurrentdietofmypatientcanleadtohighbloodpressureanddiabetes.
YoucangainthisriskofhighbloodpressurebecauseyourLDLlevelsforyour
cholesterollevelsaretoohigh.Theaveragepersonshouldhavelessthan100
mgandyoursis220mg.Accordingtowww.cancer.orghighbloodpreassurecan
alsoleadtocancer,Theriskofkidneycancerishigherinpeoplewithhighblood
pressure.Somestudieshavesuggestedthatcertainmedicinesusedtotreathighblood
pressuremayraisetheriskofkidneycancer,butitishardtotellifitsthe
conditionorthemedicine(orboth)thatmaybethecauseoftheincreased
risk.(AmericanCancerSociety)Thiscangetbetterbycuttingmostofthetrans
fatsorSaturatedfatsoutofyourdiet.Youalsohaveaslightchanceof
diabetesbecauseyouhaveitinyourfamily'shistoryeatingthiswaywill
increaseyourchanceofhavingthisdisease.

CancerRisk
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Mypatienthasamediumriskforcancer.InYourfamilyhistorythereisdiabetesso
youmightgetpancreaticcancerifyoueverdevelopeddiabetesanddoesnotcontrol


it.Youalsohavetoincreaseyourantioxidantintakethiswillhelpreduceyour
chanceofcancersandalsoreduceyourchanceofdiabetes.Accordingtowww.cancer.gov
Antioxidantshelpreducecancer,Antioxidantsarechemicalsthatblocktheactivityof
otherchemicals,knownasfreeradicals,thatmaydamagecells.Laboratoryandanimal
researchhasshownthatexogenousantioxidantscanhelppreventthefreeradical
damageassociatedwiththedevelopmentofcancer(NationalCancerInstitute)Although
youneedstodecreaseyourbadcholesterolleveltobeabletohelpyourbody.Your
ethnicityiscaucasian,sincethisisyourraceyouhavealowchanceofdeveloping
manycancers.Theoneyouaremostabletoreceiveisskincancerfromthesun.Your
lifestyleneedstochangealittlebit.Youneedstoexerciseforabout60minaday
togetagoodcalorieincalorieoutdiet.Yournutritionneedsmorework.Getting
morefruitsandvegetablesinisgoodforyourdietwhichaddsmoreantioxidants.You
alsoneedtocutdownonthegatoradeandonlydrinkabout1-2cupsofjuiceadayand
addmorewaterbecauseallthesugarcangivehimahigherchanceofdiabetes.You
needtoalsocutdownonthehighcholesterolfoodthatisbad(LDL)andaddsomegood
nutrientstoyourgoodcholesterol(HDL)sotheriskisn'traisedinanyway.

YourDietPlan

Breakfast Lunch Snack Dinner Desert

2largeEggs 1bottleofwater(16.9 1cupofsliced 1mediumpiecesof 12.5ozfrozenfruit

floz) strawberries grilledchickenbreast andjuicebar

1slicesofWhole 1cupsofPasta 1cupGardenSalad

Wheatbread Salad and1cupofWhite
rice(nosaltadded)

1cupofOrangeJuice 7BabyCarrotswith2 1Cupofwater 1cupof1%fatfree

TablespoonsofRanch milk
dressing

Breakfast Lunch Snack Dinner Desert

1cup1%milkwith1 1cupcelerywith2 1cupsliced 1filetTilapiaFishwith 12.5ozfrozenFruit

cupofhoneybunches tablespoonspeanut strawberries 1cuppasta andJuicebar
ofoatscereal butter

1cuporangeJuice 1bottle(16.9floz) 1cupofwater 1cupmixed

water vegetables

18ozvanillafatfree 1cupWater
yogurt

ExercisePlan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Cardio Resistance Resistance Cardio Cardio REST Resistance

training Training Training

Walk/Jog 4setsof1min 5setsof1min Jog burpees REST 5setsof1min

Mountain squats legraises
Climbers

45min 5setsof1min 3sets1minleg 45min(3-5 2setsof30 REST 6sets1min

PushUps raises Miles) pushups

WhyExerciseisgoodforyou-Exerciseisgoodforyoubecauseitcanhelpand
maintainabalancedcaloriecalorieoutdiet.Exercisealsohelpsdiseasesaccording
toKidshealth.org,Exercisingtomaintainahealthyweightdecreasesaperson'srisk
ofdevelopingcertaindiseases,includingtype2diabetesandhighbloodpressure.
Thesediseases,whichusedtobefoundmostlyinadults,arebecomingmorecommonin
teens. (KidsHealth)

Works Cited

By Any Other Name It's Still Sweetener. American Heart Association.

Http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyEating/By-Any-Other-

Name-Its-Still-Sweetener_UCM_437368_Article.jsp. Accessed July 31, 2015. "Nutrition and

Healthy Eating." High-fructose Corn Syrup: Any Health Concerns? Web. 23 Oct. 2016.

By Making Smart Food Choices, You Can Get the Full Range of Healthy Carbohydrates and Plenty of

Nutrients:. "Carbohydrates: MedlinePlus Medical Encyclopedia." Carbohydrates: MedlinePlus

Medical Encyclopedia. Web. 23 Oct. 2016.

"Diet." National Cancer Institute. Web. 23 Oct. 2016.

"Saturated, Unsaturated, and Trans Fats." Choose MyPlate. 18 Oct. 2016. Web. 23 Oct. 2016.

"What Are the Risk Factors for Kidney Cancer?" What Are the Risk Factors for Kidney Cancer? Web. 23

Oct. 2016.

"Why Exercise Is Wise." KidsHealth - the Web's Most Visited Site about Children's Health. The

Nemours Foundation. Web. 23 Oct. 2016.