Calvin is a 19-year-old collegiate gymnast. He has been consuming approximately 3,200 calories per day, feels energetic, recovers well, and has maintained his weight at 150 pounds for the last 2 years. After a recent blood test, he discovered that his total cholesterol is 235. He is concerned about this result and asks for your assistance in making the necessary dietary changes to lower his cholesterol.
- How many grams of total fat would you recommend Calvin consume daily? Calculate and show your work.
- How many grams of saturated fat would you recommend Calvin consume daily? Calculate and show your work.
- How many grams of monounsaturated fat would you recommend Calvin consume daily? Calculate and show your work.
- How many grams of polyunsaturated fats would you recommend Calvin consume daily? Please calculate. Show your work.
- Do you have any other dietary suggestions that would help Calvin lower his cholesterol? Submit 5-sentences. Explain why he should or shouldn’t lower his cholesterol and provide examples and additional relevant information to help support your answer.
Expert Solution Preview
Introduction:
High cholesterol levels can increase the risk of developing heart disease or stroke. Therefore, it is crucial to maintain a healthy and balanced diet to lower cholesterol levels. In this scenario, Calvin, a 19-year-old gymnast, has a high cholesterol level of 235 mg/dl. In this section, I will provide recommendations on the recommended daily intake of different types of fats.
1. How many grams of total fat would you recommend Calvin consume daily? Calculate and show your work.
According to the American Heart Association (AHA), healthy adults should consume 20-35% of their daily calories from fat. In this case, Calvin consumes 3200 calories per day. Therefore, his daily fat intake should be in the range of 640-1120 calories (3200*0.2 to 3200*0.35). Since one gram of fat contains 9 calories, Calvin’s recommended total fat intake would be 71-124 grams (640/9 to 1120/9).
2. How many grams of saturated fat would you recommend Calvin consume daily? Calculate and show your work.
The AHA recommends that saturated fat should be less than 7% of daily calorie intake. In Calvin’s case, his saturated fat intake should be below 224 calories (3200*0.07). Since one gram of saturated fat contains 9 calories, Calvin’s recommended saturated fat intake would be 25 grams (224/9).
3. How many grams of monounsaturated fat would you recommend Calvin consume daily? Calculate and show your work.
The AHA recommends that monounsaturated fats should replace saturated fats in the diet. Therefore, it is suggested that 10% of daily calorie intake be from monounsaturated fats. In this case, Calvin should consume 320 calories (3200*0.1) from monounsaturated fats. Since one gram of monounsaturated fat contains 9 calories, Calvin’s recommended monounsaturated fat intake would be 36 grams (320/9).
4. How many grams of polyunsaturated fats would you recommend Calvin consume daily? Please calculate. Show your work.
Polyunsaturated fats should also replace saturated fats in the diet. It is recommended that 10% of daily calorie intake should be from polyunsaturated fats. Therefore, Calvin should consume 320 calories (3200*0.1) from polyunsaturated fats. Since one gram of polyunsaturated fat contains 9 calories, Calvin’s recommended polyunsaturated fat intake would be 36 grams (320/9).
5. Do you have any other dietary suggestions that would help Calvin lower his cholesterol?
Calvin can incorporate more soluble fiber into his diet. Soluble fiber can lower cholesterol levels by binding bile acids in the gut, preventing their reabsorption. Foods that are high in soluble fiber include oats, beans, legumes, and fruits such as citrus and apples. Additionally, he can limit his intake of red meat and full-fat dairy products. These foods are high in saturated fats and can contribute to high cholesterol levels. He can also increase his intake of oily fish, such as salmon or mackerel, which are high in omega-3 fatty acids. Omega-3 fatty acids can reduce inflammation and lower the risk of heart disease.
In conclusion, Calvin needs to make changes to his diet to maintain healthy cholesterol levels. By following the recommendations of the AHA and incorporating more soluble fiber, he can lower his cholesterol levels and reduce his risk of heart disease.
