Initial Assessment | Personalized Nutrition Report

Welcome to the Initial Assessment for your Personalized Nutrition Report! This assessment is designed to gather essential information about your current health and nutrition status.

Please answer each question honestly and to the best of your knowledge. Your responses are essential in helping me create a customized nutrition plan tailored to your needs, circumstances and health goals.

Thank you for taking the time to complete this assessment. Your commitment to this process is the first step in achieving your health and wellness goals.

Let's begin your journey to a healthier, happier you!

Sincerely,
Irina

When it comes to your physique, what is your main goal?

I want to improve my nutrition and overall health, while maintaining my current weight.Body Recomposition - I want to lose less than 5 kg of body fat, while simultaneously building muscle.Build Muscle - I would like to build muscle and increase my overall body weight. Lose Weight - I would like to lose at least 5 to 7 kg (or more).Athletic Performance - I aim for optimal nutrition to support long and intense athletic training. (Minimal to no weight change desired.)

How would you describe your weekly purposeful exercise routine?

Very Light - Almost no purposeful exercise.Light - 1-3 hours of gentle to moderate exercise.Moderate - 3-4 hours of moderate exercise.Intense - 4-6 hours of moderate to strenuous exercise.Very Intense - 7+ hours of strenuous exercise.

How would you describe your daily activity level excluding purposeful exercise?

Very Light - Sitting most of the day (example: desk job).Light - A mix of sitting, standing, and light activity (example: teacher).Moderate - Continuous gentle to moderate activity (example: restaurant server).Heavy - Strenuous activity throughout the day (example: construction work).

How would you describe your Dietary Preference?

Anything - No major preferences or restrictions. Will eat practically anything.Mediterranean - Features plant foods, healthy fats, and moderate amounts of lean protein.Paleo - Emphasizes meats, vegetables, and healthy fats.Vegetarian - A plant-based diet, plus small amounts of eggs and dairy.Ketogenic - A high-fat, very-low carbohydrate diet.Fully Plant-Based - All plant-based foods. No animal products of any kind.

What is your preferred Macronutrient Ratio?

Macronutrients, consisting of carbohydrates, proteins, and fats, are the essential nutrients that provide energy and form the building blocks of a balanced diet.

Balanced ~30% protein, ~35% carbs, ~35% fatsLow-fat ~30% protein, ~50% carbs, ~20% fatsLow-carb ~30% protein, ~20% carbs, ~50% fatsVery low-fat: 20% protein, 70% carbs, 10% fats