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Female Client Nutrition Consultation and Weekly Planning

In our last post, we went over some of the basics of nutrition. This time, we will build off those concepts and give a specific example of a client and her needs. By now, we hope you understand everyone is different, as are their nutritional needs. There are some principles that will help everyone in the beginning, but over time, things will need to be adjusted and changed to fit an individual’s needs.

While eating protein, drinking water and adequate sleep are a great baseline to help people start to change, there are variations for every person. Things like types of food, quantities, and meal timing are just a few things we can look at to give a better nutrition prescription for clients. Some adjustments will be easy, while others will need to be broken down into small changes to help form new habits. Let's look at a specific client and see how a couple tweaks will help her out.

Client 1:

  • Female/50 years old
  • Height: 5'1"
  • Body weight:135lbs
  • Occupation: Nurse
  • Background: She works 3 days on/3 days off, 7am-7pm. She has a tendency to skip breakfast and not eat until 1-2pm every day she works. On his first day off, she is usually exhausted and eats out almost every meal. The second and third day off she manages to eat earlier in the day around 10am. She says she drinks between 16-32 ounces of water daily.

What stands out immediately is she doesn't eat until the afternoon and her water intake is low for her weight/activity levels. Ideally, she would want to be drinking about 60-70 ounces in water a day minimum. We would recommend her getting a refillable bottle so it is easy to track--something like a 16 or 24 ounces bottle would do. Drinking 3-5 bottles daily will get her to her numbers.

Next, we would address the food timing. We want her to eat earlier in the day, but she leaves around 6:45am to go to work and doesn't have a lot of time to make food. It is suggested she make some food on her third day off to get her through her 3 work days AND her first day off. She is not very energetic on her first day off and we want to make sure she still has food ready to keep her on track. Breakfast could be an egg and bacon muffin that she bakes off prior to her work week. These are quick and easy and contain a good amount of protein. There has also been a mid-late morning snack added. Yogurt or fruit is a decent option, given she doesn't have a lot of down time before lunch. With just these two adjustments, she has been able to add 400-500 calories to her day and better regularity to her habits.

Often times, we find people are undereating and the additional food will get her metabolism working better. She will still eat lunch between 1-2pm. We have added a late afternoon snack around 5pm, something like sliced deli meats and some nuts will keep her full for the remainder of her shift. She gets home around 7:45pm and has a light dinner.

Work Day Food Plan

  • 6:30am Breakfast: Egg and Bacon Muffin/Fruit (1 eggs/1 egg white/2 strips of bacon/1 Apple= 262 calories/18g Protein/10g Fat/23g Carbs) 10:00am Snack: Yogurt/Fruit (Fage Yogurt 2%/1 cup Strawberries= 196 calories/20g Protein/4g Fat/20g Carbs)
  • 1:00pm Lunch: Pot Roast/Sweet Potatoes/Kale (4oz. Pot Roast/4oz Sweet Potatoes/2 oz Kale=421 calories (35 Protein/21 Fat/23 Carbs) 5:00pm Snack: Slice Turkey/Almonds (3 oz. Turkey/1 oz. Almonds= 269 calories/23g Protein/17g Fat/6g Carbs)
  • 8:00pm Dinner: Roast Chicken/Arugula Salad (5 oz. Chicken Breast/Arugula/Dressing= 257 calories/43 Protein/5 Fat/10 Carbs)

This is right around 1200 calories for the day, which is almost double her previous intake. We want to keep the foods simple and easy to prepare/bring with her.

One of the biggest complaints we hear is being able to eat larger quantities of food. This is where palatability is going to come into play. It is very important for her to be able to enjoy eating her food. When people feel like they are "giving up" their favorite foods, they will most likely struggle with being consistent and have a tough time ever reaching a point where they feel like they have made some real progress.

As you can see, there are many factors that can go into a nutrition plan beyond just food selection and If you are struggling to find a manageable routine and need help designing a nutrition program for YOU, fill out the form below to get started with one of our coaches at Kingston Gym today!

You may also contact us by calling (845) 234-4460.

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