Health Coach Master Reference Tables
1. Client Intake Table
| Field | Details |
|---|---|
| Name | |
| Age | |
| Gender | |
| Location | |
| Medical History | |
| Diet Type | |
| Goals |
2. Food Substitution Table
| Instead of | Use |
|---|---|
| White Rice | Brown Rice / Quinoa |
| Sugar | Jaggery / Dates |
3. Portion Size Table
| Food | 1 Portion |
|---|---|
| Cooked Rice | 1 Katori |
| Dal | 1 Cup |
4. Deficiency Correction Table
| Deficiency | Food Sources |
|---|---|
| Iron | Spinach, Beetroot, Jaggery |
| Calcium | Ragi, Milk, Sesame Seeds |
5. MPESS Lifestyle Table
| Aspect | Examples |
|---|---|
| Mind | Affirmations, Journaling |
| Physical | Walking, Yoga |
| Emotional | Breathing, Gratitude |
| Social | Family Meals, Bonding |
| Spiritual | Meditation, Prayer |
6. Habit Tracker Table
| Habit | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Water (8 glasses) | |||||||
| 10-min Walk |
7. Weekly Check-in Table
| Week | Weight | Energy Levels | Notes |
|---|---|---|---|
| 1 | |||
| 2 |
8. Social Conversation Starters
| Topic |
|---|
| What’s one healthy habit you’ve built recently? |
| Share your favorite quick recipe. |
9. BMI Classification
| BMI (kg/m²) | Classification |
|---|---|
| <18.5 | Underweight |
| 18.5–24.9 | Normal |
| 25–29.9 | Overweight |
| 30–34.9 | Obesity Class I |
| 35–39.9 | Obesity Class II |
| ≥40 | Obesity Class III |
10. Daily Calorie Needs by Activity Level
| Gender | Sedentary | Moderate | Active |
|---|---|---|---|
| Male | 2100–2400 | 2500–2700 | 2800–3000 |
| Female | 1700–1900 | 1900–2100 | 2200–2400 |
11. Protein Content of Common Foods
| Food | Portion | Protein (g) |
|---|---|---|
| Egg | 1 medium | 6 |
| Milk | 1 cup | 8 |
| Dal (cooked) | 1 cup | 7 |
| Paneer | 50 g | 9 |
| Chicken | 100 g | 27 |
12. Activity – Calories Burned (30 min approx)
| Activity | Calories Burned |
|---|---|
| Walking (5 km/h) | 120 |
| Jogging | 240 |
| Cycling | 200 |
| Yoga | 150 |
| HIIT | 300 |
13. Simplified NIN RDA Table (All Groups)
| Group | Energy (kcal) | Protein (g) | Fat (g) | Calcium (mg) | Iron (mg) | Vit A (µg) | Vit C (mg) | Folate (µg) | B12 (µg) |
|---|---|---|---|---|---|---|---|---|---|
| Infants (0–1 yr) | 550–950 | 9–11 | 30–35 | 500 | 5 | 350 | 25 | 40 | 0.5 |
| Children (1–6 yr) | 1000–1350 | 13–20 | 25–30 | 600 | 9 | 400 | 40 | 80 | 0.9 |
| Children (7–9 yr) | 1650 | 29 | 35 | 600 | 13 | 600 | 40 | 100 | 1.2 |
| Boys (10–12 yr) | 2190 | 39 | 45 | 800 | 16 | 800 | 40 | 150 | 1.8 |
| Girls (10–12 yr) | 2010 | 40 | 45 | 800 | 27 | 800 | 40 | 150 | 1.8 |
| Boys (13–15 yr) | 2750 | 54 | 55 | 800 | 21 | 1000 | 40 | 200 | 2.0 |
| Girls (13–15 yr) | 2330 | 51 | 50 | 800 | 27 | 1000 | 40 | 200 | 2.0 |
| Adult Men | 2320 | 60 | 25 | 600 | 17 | 1000 | 40 | 200 | 2.4 |
| Adult Women | 1900 | 55 | 20 | 600 | 21 | 1000 | 40 | 200 | 2.4 |
| Elderly | 1800 | 50 | 20 | 600 | 21 | 1000 | 40 | 200 | 2.4 |
| Pregnant Women | +350 | +23 | +10 | 1200 | 35 | 900 | 60 | 400 | 2.6 |
| Lactating Women | +600 | +19 | +10 | 1200 | 30 | 950 | 80 | 330 | 2.8 |
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