Table of Contents

Part 1. 3

Part 2. 3

Part 3. 4

(a) 4

(b) 5

(c) 5

Part 4. 5

Part 5. 6

References. 7

Part 1

Charlie (27 years old)Recommended number of serves for adultsDay 1Day 2Day 3
Lean meat and eggs3106
Milk and yogurt products2 1/21361

After the analysis, it has been identified that Charlie is not taking the recommended number of serves guided by the Australian guide to healthy eating. He is taking very few vegetables and fruits and only consumes them once or twice on a daily basis in the format of salad. He is also consuming sugar items more like honey and direct sugar as well as diet coke and also chocolate and cakes.

On the other hand, he also consumes very less water and only takes about one litre to 1.5 litres of water daily. However, he also fulfils the lean and meat as well as consumes more than the recommended serve number. After analysis, it can be said that diet coke and water consumption, as well as meat products consumption, is heavy in the case of Charlie, and it needs to be reduced for better health, and he is also not taking proper nutrients based on the nutrition profile.

Part 2

Most of the time, Charlie consumes bread and jam as well as black coffee in his breakfast which is suitable; however, he also takes Apple juice and bacon as well as eggs which justifies the nutrition intake in the case of breakfast. On the other hand, during lunch, he is not consuming vegetables or fruits and most of the time takes cheese that contains full fat and a white bread roll that contains fat. The analysis also identifies he is a big fan of bacon products and often consumes it at lunch and breakfast as well as at the time of dinner, which is not recommended, and it increases his protein intake in the body.

He also takes chips and other fried products during the afternoon tea and most of the time takes chocolate and mud cakes as supper. As opined by Machado et al. (2019), these things are increasing the sugar level in his body, which can increase the blood sugar level and create other complications. On a similar note, most of the time, he takes fried and bacon products as well as chicken in his dinner, which again increases the protein intake in Charlie’s body.

The water consumption is also very less, and he only takes 1 to 1.5 litre of water on a daily basis after consuming the main food. Taking protein and sugar products too much on a daily basis can create different health-related consequences. On the other hand, he is also not consuming vegetables or fruits, which reduces the vitamin and minerals in the body.

Part 3


NutrientTotal energy usage per day (%)
General populationAthletic Population
Carbohydrate intake Protein intake Fat intake45‐65 15-25 20-35 (< 10 Saturated fat)50-65 10-35 20-35 (<10 saturated fat)


After analysing their lifestyle of Charlie, it has been considered that he is very light and athletic and does a very moderate workout throughout the week. It also has been identified Charlie is taking protein 126.45 grams per day, followed by vitamin c of 63.33, with calcium of 885.54 mg per day.


Charlie’s carbohydrate and protein intake are meeting his activity level as most of the time; he takes high protein things like bacon and chicken as well as a homemade beef burger. On a similar note, for getting carbohydrates, he takes diet coke and 2-minute noodles with chicken as well as full-size chicken breast and chicken pesto pasta.

Part 4

Charlie belongs to the age group of 18 to 30, with the equation equal to BMR 2.896. On the other hand, he conducted some daily workouts as an average at least, and from the activity level, it takes better rest of 1.2 and conduct light and moderate exercises between 1.7 and 1.8. After calculating the analysis by food workers, it has been identified that the foods like instant coffee and full cream milk as well as bread rolls are giving him instant energy.

On the other hand, for a long-duration workout, he is taking chicken pesto pasta most of the time. During the lunch hour, he likes to take ham and cheese as well as fresh butter, which gives him a huge amount of energy to work out daily. Apart from the food products, Charlie is also consuming high-calorie drinks like macchiato coffee and black tea, as well as vanilla ice cream and full cream milk, which is also a full source of energy. Taking a diet coke during dinner is also helping to increase their energy level, and finally, chocolate mud cakes are even important for him to get energy.

Part 5

After analysing the food diet, it can be identified that Charlie needs nutritional status. The first food item that could increase such things will be chicken pesto pasta, and it will be important to have four servings and at least 25 grams per serving. This will provide a protein of 10.60 grams per 100 grams, and it contains vitamin C and vitamin b12 as well as sodium and potassium as well as calcium properly (Mirtschin et al. 2018).

The second food that could improve the nutritional status is a homemade beef burger; and it is important to take four servings, and it will contain vitamin C and a high level of protein of 16.78 grams with calcium of 94.97 per 100 grams. Charlie also needs to eat oatmeal and starchy vegetables like potato and sweet potato as well as squash during breakfast or lunch, which will improve his energy level.

In drinks, he could take black coffee and non-sugar milk-based drinks as well as diet coke that must not contain any sugar. These five drinks and dishes will be very much effective for Charlie in the longer run for maintaining fitness and even meeting his dietary needs.


Machado, P. P., Steele, E. M., Levy, R. B., Sui, Z., Rangan, A., Woods, J., … & Monteiro, C. A. (2019). Ultra-processed foods and recommended intake levels of nutrients linked to non-communicable diseases in Australia: evidence from a nationally representative cross-sectional study. BMJ open, 9(8), e029544 doi.org/10.1136/bmjopen-2019-029544

Mirtschin, J. G., Forbes, S. F., Cato, L. E., Heikura, I. A., Strobel, N., Hall, R., & Burke, L. M. (2018). Organization of dietary control for nutrition-training intervention involving periodised carbohydrate availability and ketogenic low-carbohydrate high-fat diet. International journal of sport nutrition and exercise metabolism, 28(5), 480-489

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