Nutrition Assessment and Formulation of a 12-Week Nutrition Plan

Nutrition Program
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Nutrition Program
A nutrition program encompasses an action plan that can be used to achieve the set goals and nutrition targets. In the essay, a twelve-week nutrition program will be created to aid in weight loss, toning, and gaining muscle. The program will consist of nutrition counseling and education, a regular physical exercise plan, and behavior modification.
Initial Assessments
Before making a diagnosis, the initial assessments that I would use include taking anthropometric measurements. These measurements include an estimation of the total and regional body fat. Tools that are used in anthropometry include body mass index (BMI), waist to hip ratio, mid-upper circumference (MUAC), and skinfold thickness (Frayn et al., 2018). Anthropometrics will assist in determining the nutrition status through muscle and fat distribution in the body. Another assessment I would conduct initially includes biochemical tests. These tests are normally done using body fluids, the common one being blood (McKinley, 2017). Biochemical measurements will help determine whether the body's metabolic and physiologic state is normal and healthy.
Clinical assessment and evaluation are the other assessment that I would conduct initially. Clinical examination includes taking note of attributes such as body posture and stability, the color of the eyes and palms, coherence, and focus (Rifai, 2018). The assessment utilizes observation, psychological testing, neurological exams, and interviews. Clinical assessment is done to investigate the person's health issue and the presented symptoms (McKinley, 2017). Another initial assessment I would conduct is a dietary examination. Dietary assessment is done to determine whether the patient is at risk of diet-related illnesses.
Goal
Currently, I weigh one hundred and forty-five pounds, and I am five feet and four inches tall. My body mass index is 24.9 kilograms per meter (squared). My goal is to lose ten pounds in twelve weeks by following an appropriate diet plan and a regular physical exercise plan. I plan to cut off fat and sugar by limiting myself to junk foods such as burgers, biscuits, fried chicken and French fries, sodas and sweetened beverages, and chocolates. I will also get to the gym every morning before starting my day. I will also ensure that I take at least two liters of water every day. Additionally, I will increase my fruit and vegetable portions to increase fiber consumption.
Nutrition Strategies
The nutrition strategies that I will adopt during the twelve-week program will be diet modification and restructuring, scheduling an effective physical activity plan, and ensuring that I keep hydrated at all times. Diet modification will include a diet rich in fiber such as whole starch, fruits, and vegetables. A diet that provides for unmodified starches improves satiety by making one feel full longer (Frayn et al., 2018). Such a diet limits the need and urges to eat small snacks now and then. One can wait for the next main meal without compromising the energy needs. By limiting the number of meals and calories taken throughout the day, weight loss will be achieved. Examples of...