jacob 41 yr old stay at home dad busy schedule:quick

and convenient meals with takeaway two days a week

jacob is 95kg and 175cm BMI of 31 fit and played ball

used to with mates two days per week little excersie
now occasional walk at park twice a week

breakfast skipped, coffee substitute, quick

lunch(sandwhich,leftovers) balanced
family dinner morning till night snacks
things suck as
biscuits,chips,fruit,chocolate,ice cream

Jacob's current diet and lifestyle raise some serious

concerns which are centred around being overweight which
could lead to obesity and low physical activity. over time
these problems could lead to elevated risks of chronic
diseases such as type 2 diabetes and cardiovascular
diseases. Given Jacob has a BMI of 31 kg/m2 that would
categorise him as obese which is associated with increased
risk all-cause mortality. His diet includes three serves of
discretionary food such as chocolate bars, chips and ice
cream which are all more than the Australian dietary
guidelines. The Australian dietary guidelines recommend
limiting those to occasional intakes due to the high volume
of energy, saturated fats and added sugars which in excess
could lead to severe health risks.

Additionally, Jacob's physical activity is at the bare minimal

with walking limited to twice per week. The Australian
physical activity guidelines recommend at least 1 50 to 300
minutes of activity per week which Jacob does not currently
meet. According to The Australian Government Department
of Health, a lack of activity contributes to weight gain and
metabolic dysfunction. Supporting evidence suggests that
energy imbalance which primarily originate from high
calorie diets and insufficient activity. These factors are
major contributors for obesity worldwide. Therefore, both
diet quality and physical inactivity are significant concerns
that need to address as soon as possible for the benefit of
long-term health improvement and the reduce of obesity
worldwide as stated by the Australian Government
Department of Health.

ADG recommends 2 serves of fruits and 5 serves of

vegetables (possible option would be to add banana which
is high in calcium and/or berries which are high in
antioxidants and multivitamins which could be beneficial for
a person like Jacob who is a stay-at-home dad.
Jacob currently consumes white bread which is high in
refined grains, and they do not provide any significant
health benefits. Jacob could switch to wholegrains which
would in turn help with and enhance his fibre intake which
would support satiety and significantly reduce chronic
disease related diseases.

Jacob currently consumes 3 serves of discretionary foods

which consists of chocolate, ice cream and chips which are
recommended by the ADG to be consumed in moderation.
Jacob could benefit from switching to snacks such as
unsalted nuts, yoghurt and/or fruits which fall in line with
the Australian dietary guidelines in terms of daily sugar
intake and saturated fats. These changes would help Jacob
with weight management and overall energy levels
throughout the day and aid in the long-term prevention of
diseases such as early onset heart problems and or bowel
issues.

Jacob currently consumes a lot of red meat and/or

processed meats. He could make the switch to plant-based
proteins such as lentils, chickpeas and/or tofu which would
then align with the EAT-Lancet goals which states that
animal-based protein should be reduced to in turn reduce
the environment impact it has on livestock.

Currently Jacob eats salted peanuts but not on a regular

basis. He could benefit more from unsalted nuts and/or
legume-based meals which could include but not limited to
food like lentil curry or hummus wraps which would provide
more fibre in his diet and promote healthy fats which would
reduce the reliance on animal protein, and this would in
turn reduce the carbon footprint of processed meats.

Jacob could benefit from reducing discretionary and ultra

processed food such as chocolate, chips and ice cream
which are very low in nutrients, high in sugar and fat and
very environmentally intensive. Instead, he could switch
these to seasonal food or homemade muesli bars or even
protein bars which are homemade are more sustainable
and considered very nutritious. If Jacob tries to adopt to
these dietary shifts, it will greatly improve Jacob's overall
nutritional quality while also reducing his environmental
footprint which will be in alignment with the EAT-Lancet
planetary health diet and with global recommendations.

Jacob may face several challenges in making dietary

changes and one of them would be the time constraint he
has as a stay-at-home dad. Due to having to manage his
children Jacob chooses to prioritise quick and easy meals
over proper nutrient rich foods. Prepping food that contains
wholegrain, plant based, or vegetable rich can be time
consuming when compared to processed food or even
takeaway.

secondly would be the preferences of his children and

budget limitations. Jacob prefers to lean towards budget
friendly meals for his kids as it saves time and money. Food
such as fresh fruits, nuts and/or plant-based proteins can be
seen as time consuming to prepare and expensive which is
also not a priority preference for kids. These problems
would eventually lead to the purchase of cheaper more
processed options which are much higher in discretionary
calories and are less healthy for Jacob and his children.

There are ways Jacob could overcome these sorts of

problem and one of them would be to meal prep which
would not only save him plenty of time but also helps with
his budgeting options. He could also have his children pick
out healthy meals to help them learn about them and it
would be an interesting way to incorporate and involve his
children in eating the necessary dietary requirements.