Fred has been active by walking with his dog for ninety minutes every day and playing squash with his friend. He has also been seeking advice concerning his nutrition. Exercise is among the right issues that are paramount in maintaining the health of an individual (Zoumbaris, 2009).
There are different changes that Fred should take. The changes include taking a lot of water, avoiding fad diets, reducing the consumption of food products that have added salt, alcohol, added sugars, and saturated fat. Also, he should be taking a variety of vegetables, grain products mostly whole grain, poultry and lean meats, cheese, yogurt and other milk products because they help to reduce fat. I made the recommendations because following the changes would help to reduce fat accumulation.
Taking a lot of water would be easier for Fred to make. It would be easier for him to adjust to the intake of water having received the proper nutrition guidance and taking into consideration availability of water in his area.
The most difficult change for Fred would be avoiding fad diets. I would advise him the importance of foregoing some meals and fasting. The changes can help to reduce accumulation of weight in his body.
When going to the grocery shopping, Fred should consider the nutritional value of all the products that he is purchasing to ensure that he buys the ones that correspond to the changes recommended with the aim of avoiding further weight gain and to facilitate attainment the expected body weight.
To prevent food poisoning when preparing and cooking, he should avoid preparing or cooking food that he doubts especially concerning the issues of the expiry date, he should cook at the right temperature and wash all the items needed when preparing and cooking. When serving and storing, it would be good to separate the cooked food from the uncooked and ensure that the unused and perishable products are preserved at the right temperature (Zoumbaris, 2009). Refrigerating is the best way of reducing food poisoning during storage.
Current body mass index: divide his 90kgs by his height that 1.75m and the answer is 51.43, then divide the answer by height again and would be 51.43/1.75=29.39kg/m2
If he lost 15 kgs, his new weight would be 75kgs, but the height would still be 1.75m. Therefore, his new body mass index would be 75/1.75=42.86/1.75=24.49kg/m2
Zoumbaris, S. K. (2009). Nutrition. Santa Barbara, CA: Greenwood Press/ABC-CLIO.