Zara -2023-10-01-09-10-59.988720

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COM
H E ALTH CARE JU ST GOT PE RSONAL
NUTRITION
ASSESSMENT
REPORT
Name: Ms. Zara
OCTOBER 01 , 2023
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XNARA Nutrition
Assessment
Dear Ms. Zara ,
Firstly, thank you for choosing us as your wellbeing companion!
Please find enclosed the result of your nutrition assessment. Your result includes
a comprehensive nutrition profile, taking into consideration your body
measurements, diet, sleep, physical activity, lifestyle, risk for disease and the
current status of your nutritional intake.
We at xNARA, have pledged to help everyone reach their full potential by

enjoying optimum of health and wellbeing.
Our nutritional assessment xIQ (xNARA’s Intelligent Questionnaire), is meticulously

designed using scientific nutrition assessment tools, utilized to assess your
current health status. It is intended for the use in wellness and lifestyle
management only, and not to diagnose or replace any medical diagnosis of
diseases or deficiencies.
HEALTHCARE JUST GOT PERSONAL!

xNARA
02 HEALTHY ISN' T A G O AL, ITS A WAY O F LIVING !

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Contents of
the Report
This report is a comprehensive report of your current
nutrition and lifestyle status.
Let’s begin!
Nutrition and Health
xNARA Intelligent Questionnaire
Your Profile at a glance
Personalised
Recommendations
Complements
Food
Lifestyle
Your detailed Profile

Nutritional profile at a glance In detail
nutritional profile
Anthropometric findings
Food diversity
Macronutrient intake
Sources of Fiber
Fluid intake
Micronutrient intake
Calorie expenditure
Sleep score
Disease risk
03
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Nutrition
and Health
Good nutrition will prevent 95% of all diseases.
- Linus Pauling
A poor diet and lack of exercise are the biggest causes of ill health,
worldwide. According to the World Health Organization, a healthy diet is
essential in the prevention of various serious diseases, such as type 2
diabetes, heart disease, stroke, and many types of cancer.
So, the first step you should take towards a healthy life, is to ensure that
you are getting the right nutrients for your body. But, achieving this is not
as easy or straightforward for most of us!
This is where we come in on your wellness journey; to help you live

better by providing you with a holistic solution via a personalised nutrition
and lifestyle plan.
04
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xIQ
xNARA Intelligent Questionnaire
The xNARA intelligent questionnaire is a unique predictive model, crafted in a

way to get a holistic picture of your health, considering your current pattern of
eating and lifestyle.
Our leading scientists and health professionals created this scientific formula to
help determine risk factors for some of the most common diseases such as
heart disease, type 2 diabetes, and lung disease. This will help us generate your
optimal nutrient intake using the Split Food Plate method.
We have created this questionnaire using state of the art technology that can
accurately determine your personalized nutrition plan with our team of leading
doctors, nutritionists, and dieticians.
Combined with the information provided by you about your ethnicity, food
preferences and food allergies, we can create your personalized diet and
lifestyle recommendations.
What does it cover?
Diet Sleep Exercise and Lifestyle Disease Risk
05
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Your profile at a glance
H - Graph
Physiology
Weight Mental
Loss Health
64
Aesthetics
Overall
T he aspects in 'green' indicate you are doing great, well done!

Aspects in 'orange' indicate that your health is relatively normal but needs some
adjustment in your daily habits to further optimise your health.
Lastly, the aspects in 'red' indicate you are doing poorly, hence you have to definitely
work upon them for better health.
Food Recommendations
Recommended Diet Type: Low calorie diet
Fat 30%
Protein 20%
Carbs 50%
Recommended calorie is 2380 kcal/ day

Your recommendations are based on your completed profile, considering your age, gender, height, weight,
current level of physical activity and goal selected.
06
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Your Recommended Customized

Complement:
T he following customized complement is
recommended based upon your nutritional profile:
Pack 1
Active Category Quantity
Morosil 400 mg
Solid extract of red orange f ruit Cinnamic acid
Hydroxycinnamic acids Flavanones
Cumaric acid Hesperidin
Caffeic acid Narirutin
Sinapic acid Anthocyanins (Cyanidin-3-glucoside)
Ferulic acid
Slendesta 300 mg
Potato extract 5% powder
Proteinase Inhibitors (PI2)
Vitamin A 146.25 mcg
Calcium 20.34 mg
Iron 9.51 mg
Vitamin E 4.21 mg
Vitamin D 15 mcg
Chromium 25 mcg
L-Carnitine tartrate 250 mg
07
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Pack 2
Name Quantity
Lactobacillus acidophilus NCFM 5 B cfu
Lactobacillus Gasseri BNR-17 10 B cfu
Bifidobacterium lactis Bi-07 5 B cfu
08
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Food Recommendations
*Your personalized recommendations can be found on your dashboard
T HE FO O D C AT EG O RI ES
VEGETABLES PROTEINS FATS STARCHY

"Ve ge t able s cont ain an
array of vit amins,
"Prot e ins plays a ke y
role in he lping t o re pair
"Fat s is a huge f amily!
We want t o de cre ase
CARBS
mine rals, and build body t issue s t he “bad” one s and "Carbs are not your
phyt onut rie nt s, and af t e r daily we ar and incre ase t he “good” e ne my! T he “wrong”
ant ioxidant s t hat are t e ar. Eve ry ce ll in your one s. Fat s give your carbs make you gain
vit al f or t he he alt h and body cont ains prot e in, body e ne rgy, prot e ct we ight . “G ood” carbs
maint e nance of your so me e t ing your body your organs, support are e sse nt ial."
body" re quire me nt is crucial ce ll growt h and he lp
f or he alt h." absorb vit al nut rie nt s."
Kale, Broccoli, Brus s el Breakfas t cereals ,

Salmon, Chia s eed,
s prouts , Okra, Bell Olive oil Buckwheat, Quinoa,
Chicken, Egg, Tuna
EAT
pepper Oats , Millet Sorghum

AVOID
Chees e, Margarine, Candies , Marmalade,

Full fat Milk, Beef, Lamb,
Nil lard, Canola oil, Artificial s weeteners ,
Condens ed milk, Pork
Hydrogenated oil Jelly, Jam
09
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What to eat?
Hydrat ion G oal: 1920ml of wat er each day
T HE FO O D C AT EG O RI ES
Mineral water (optional,

add lemon-lime),
FRUITS organic green tea, other
organic herbal teas.
"Fruit s provide nut rie nt s
t hat are vit al f or he alt h
and maint e nance of your
DRINKS
body. Pe ople who e at "O f all nut rie nt s, wat e r is
f ruit s are like ly t o have a t he most crit ical and it
re duce d risk of some account s f or 60% of an
chronic dise ase s." adult ’s body we ight . So,
choose your be ve rage
wise ly! "
Kiwi, Avocado, Blackberries ,

Blueberries , Prune
EAT
Raw or steamed - best

for most veggies.
Convection baked
under 350° F. Lighly
AVOID
Juices (with added heated on stove-top.

s ugars ) COOK METHODS
"He alt hy cooking he lps
you t o be t t e r dige st and
absorb many nut rie nt s
f rom f ood whe re it allows
maximum nut rit ional
value and re t ain it s
t rue st f lavour."
10
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Exercise
Recommendations
Goal: Weight Loss

Gender: Female
Age: 34
Level: Slightly Active
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Yoga +
Week 1 Full body circuit Rest Endurance (A) Rest
Stretching
Rest Rest
Yoga +
Stretching
Rest Rest
Yoga +
Stretching
Rest Rest
Yoga +
Week 4 Endurance (B) Rest Endurance (B) Rest
Stretching
Rest Rest
Please visit your Dashboard to view the complete exercise recommendation calendar.
11
Home
12 WWW.XNARA.CO M
General Warmup
Walk at your own easy pace for 5 min
Target muscles:
Prim ary Seco ndary
Start walking, focus on standing straight, with your face parallel to the
ground and with straight shoulders. Focus on stretching your spine while
you walk. Your shoulders should move in a shrug-like motion, then let them
fall and relax. As you walk, gently swing your arms back and forth at your
sides. Ensure you swing your arms from your shoulders, not from your
elbows.
Full body: (upper and lower with core)
13
1. Flat bench press (rubber band)
Target muscles:
Prim ary Seco ndary
Loop a resistance band around the palms of your hands and then wrap it
around your back. Lay back and keep the band ends close to your chest.
Once you are in position, inhale, and press the band to lockout at the top.
Slowly lower the band under control as far as comfortably possible.
Contract the chest and push the band back up to the starting position.
2. Incline f ly (dumbbell)
Target muscles:
Prim ary Seco ndary
Start with your arms near your chest level at your sides. Keep elbows bent
and pointing out. Exhale slowly. Lift your arms above your chest. Inhale,
lower your arms to your sides, and slowly back to the starting position.
Continue to press up.
3. Seated row (rubber band)

Target muscles:
Prim ary Seco ndary
Sit on the ground, legs placed straight together in front of you with knees
bent slightly. Set the rubber band around the soles of your feet and hold it
with your arms; you can adjust the tightness base on your preference. Start
by engaging your core and pull the band until your hands are over your
thighs, keeping your elbows tucked in and your back neutral. Hold the
position for a second and slowly extend your arms.
14
4. Seated shoulder press (dumbbell)
Target muscles:
Prim ary Seco ndary
Sit on the bench with a straight back, holding one dumbbell in each hand,
at your shoulder height, palms facing forward. Engage your core, breathe
and press the weights towards the ceiling until your arms are fully extended.
Pause for a moment and slowly return to the starting position.
5. Wall chair (30 sec)

Target muscles:
Prim ary Seco ndary
stand, ankle touching the wall. Place your hands on your thigh for
balance.Lower your body as if you are sitting back into a chair, keeping your
back straight and your chest lifted. Keep your thighs parallel to the ground,
straighten your leg pushing through your heels.
6. Body weight squat

Target muscles:
Prim ary Seco ndary
Stand with legs a little wider than your hip width. As you bend your knees
and squat, focus on keeping your knees aligned with your feet, and your
chest lifted in a controlled movement. Keep lower back neutral. Press your
heels into the floor to return to the initial position.
15
7. Lunges on the spot
Target muscles:
Prim ary Seco ndary
Move your right foot 2 to 3 feet ahead of your left foot from a standing
position. Bend your knees until the back knee is a few inches above the floor.
Your knees should be bent perpendicular. Exhale and return to your starting
position as you push through both feet and squeeze your glutes to stand.
8. Standing one leg curl (rubber band)

Target muscles:
Prim ary Seco ndary
Stabilize one end of a short band under the foot. Loop the other end around
your ankle. Bend your knee, pulling your foot up against the band. Be sure to
maintain an upright trunk. Hold and slowly return.
9. Crunches
Target muscles:
Prim ary Seco ndary
Lie down on your back with your feet planted on the floor hip-width apart.
With your knees bent, engage your core and begin to lift your upper body
up; pause for a second and slowly lay back down. You can put your hands
by your ears.
16
10. Plank 30 sec
Target muscles:
Prim ary Seco ndary
Lie down on your abdomen and lift your body. Ensure your body is up in a
straight line and your elbows directly below your shoulders. Maintain your
position for as long as possible.
11. One leg raise

Target muscles:
Prim ary Seco ndary
Lie flat on your back and put your hands beside you, palms facing down.
Raise your right leg slowly as much as you can to reach a 90-degree angle.
Pause at the top and slowly return to the starting position. Switch legs and
repeat.
Circuit
Do one set of 10 Reps of each move to complete
one round.
Do 3 rounds of the whole sequence of moves.
Rest only at the end of each round for 75-90 sec.
If the round is easily achieved trim the resting
period or go faster in executing the moves.
17
Endurance (A)
Road/Track: 2 min easy pace (3-4) km/h + 1min
fast pace,
Do the road 3 min round 5 times,
Rest 2 min between each stage
Walking
Target muscles:
Prim ary Seco ndary
elbows.
Endurance (B)
Road/Track: 3 min easy pace (3-4) km/h + 1min
fast pace,
Do the road 4 min round 7 times,
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YOGA
Hold each position 10-15 seconds
1. Mountain Pose (Tadasana)

Target muscles:
Prim ary Seco ndary
Stand straight on your feet with a firm base. Separate your heels. Feel the
strength of your thighs immediately engaging your lower belly. Lengthen
your arms up and your palms turned forward your shoulders drawn back
towards your spine. Focus on your spine, elongating from the base of your
heels to the crown of your head.
2. Tree Pose (Vrksasana)

Target muscles:
Prim ary Seco ndary
Get into position by having both your feet planted firmly on the ground and
your weight adequately distributed. Bend one leg at the knee; if your left leg
is your standing leg, keep your left foot planted on the ground, and slowly
bend your right leg at the right knee so that the sole of your right foot can
rest against your left inner thigh. Lengthen your body. Clasp your hands
together in Anjali Mudra; in this form, your head, shoulders, pelvis, and left
foot should align vertically. Hold and repeat.
19
3. Triangle (Trikonasana)
Target muscles:
Prim ary Seco ndary
Look in front with your feet about a leg's length apart, and inhale. Turn your
left foot out so that your toes are pointing in a diagonal direction, about 45
degrees. Engage your legs for stability and lift up your arms horizontally.
Rotate your ribcage down to the left gently and touch your left foot with your
left hand while the right-hand reaches for the ceiling. Lengthen your neck
and stays in line with your spine. To come up, press your feet firmly into the
floor and rotate your body back to face the front.
4. Warrior I (Virabhadrasana I)
Target muscles:
Prim ary Seco ndary
stand with your feet about hip-width apart. Step your right foot back, and
turn it out to the right so that your toes are pointing in the forward direction.
Bend your left knee, make sure your thigh is parallel to the ground, making
sure that your knee is directly above your ankle. Reach your arms up above
your head, and gaze up at your thumbs. Hold the pose for 12-15 secs. Repeat
5. Downward-Facing Dog (Adho Mukha Svanasana)

Target muscles:
Prim ary Seco ndary
Go onto your hands and knees. Curl your toes and use your arms to push
back to lift your hips and straighten your legs. Spread your fingers, let your
head drop weightless, and move your shoulder blades away from your
head towards your hips. Engage your thigh muscles to take the body's
weight off your arms. Keep your tailbone high, and sink your heels towards
the floor. Then, bend your knees to release and return to your hands and
knees as you exhale.
20
6. Upward-Facing Dog (Urdhva Mukha Svanasana)
Target muscles:
Prim ary Seco ndary
Stop when the bar reaches your upper chest, lower it back down to the
starting position.
7. Seated Forward Fold ( Paschimottanasana )

Target muscles:
Prim ary Seco ndary
Place the arms up over the head. Lift and lengthen up through the fingers
and crown of the head. Exhale and hinge at the hips, slowly lowering the
torso towards the legs. Move your hands to the toes. Place your arms to pull
the head and torso closer to the legs. Press out through the heels and draw
the toes towards you. Hold the position for 3-8 breaths. Roll up the spine
back to Staff pose. Move the arms back over your head and lift the torso
back into Staff pose.
8. Bridge Pose (Setubandhasana)

Target muscles:
Prim ary Seco ndary
Lie on the mat on your back, then bend both of your knees and place the
feet flat on the floor, hip-width apart. Have your palms facing up by the side
of your body. Inhale and press the feet into the floor, lift the hips, raising the
spine off the bed. As your chest is lifted, relax your shoulder to the back and
hold for a few seconds, then move the spine back to the floor.
21
Stretching
1. Heel and calf stretch 30 secs each

Target muscles:
Prim ary Seco ndary
Extend your arms and reach the wall. Put the stretched leg about a step
behind your other leg. Keep your back leg extended and your heel on the
floor. Bend your front knee till you feel a stretch in the back leg. Hold the
stretch for about 15 to 30 seconds.
2. Standing hold ankle to butt 30 secs each

Target muscles:
Prim ary Seco ndary
Stand keeping your feet shoulder-width apart. Place your arms by your
sides. Lift one foot off the ground, move and bring your ankle to your butt,
holding your foot with your hand. Hold this position for a few seconds. Lower
your foot back to the ground and repeat the movement with the other foot.
22
3. Lying down pull straight leg towards f ace 30 secs
each leg Target muscles:
Prim ary Seco ndary
Lie on your back, look up straight and place your arms by the side.
Straighten your core and pull your legs together, then lift them up until they
are perpendicular to the ground. Then, slowly squeeze your body again to
bring your legs back to the start.
4. Standing Calf raise hold 30 secs

Target muscles:
Prim ary Seco ndary
Stand on the edge of a step. The balls (front part) of your feet should be
firmly planted on the ledge, and your heels hanging over the edge. Balance
your body with your arms hanging in front. Drop your heels a few inches
below the edge of the step to stretch your calves, hold the position for a
moment, and tip-toe.
5. Knee rotation 8 inward

Target muscles:
Prim ary Seco ndary
Stand on one of your feet shoulder-width apart. Hand on the hips for
balancing. Lift up one leg, 90-degree angle by bending the knee while the
other foot holds to the ground. Rotate the knee inwards towards the centre of
your body.
23
6. Knee rotation 8 outward
Target muscles:
Prim ary Seco ndary
Stand on one of your feet shoulder-width apart. Place hands on the hip for
balancing. Left up one leg, 90-degree angle by bending the knee while the
other foot holds to the ground. Rotate the knee onwards by extending the
inner thigh away from the centre of the body.
7. Ankle rotation 8 inward

Target muscles:
Prim ary Seco ndary
Lift one leg a few inches away from the floor and hands by the hip. Rotate
your ankle inwards in a circular motion.
8. Ankle rotation 8 outward

Target muscles:
Prim ary Seco ndary
your ankle outwards in a circular motion.
24
General Cooldown
Three-minute jog and stretch.
Target muscles:
Prim ary Seco ndary
Begin the exercise by standing straight with your arms bent at the elbows. Begin jogging by
stepping with your foot forward, and Take care to land on the middle and heel of your
foot. Try not to land on your heel. As you switch the positions of your feet, swing your arms
back and forth, this gives your body momentum and balance.
25
Gym
26 WWW.XNARA.CO M
General Warmup
Walk at your own easy pace for 5 min
Target muscles:
Prim ary Seco ndary
elbows.
27
Full body: (upper and lower with core)
1. Flat Bench press

Target muscles:
Prim ary Seco ndary
Lie down on a bench on your back flat. Hold the barbell with hands just
wider than shoulder-width apart. Inhale, and slowly bring the bar down to
your chest. Exhale and push the weights up the barbell towards the ceiling
by extending your arm fully.
2. Incline bench f ly
Target muscles:
Prim ary Seco ndary
Start with your arms near your chest level at your sides. Keep elbows bent
and pointing out. Exhale slowly. Lift your arms above your chest. Inhale,
lower your arms to your sides, and slowly back to the starting position.
Continue to press up.
28
3. Lat pull down
Target muscles:
Prim ary Seco ndary
Grab the bar with a wide grip just outside your shoulders. Look forward and
bring your chest to the bar. RESIST the urge to lean back.
4. Shoulder press (machine)

Target muscles:
Prim ary Seco ndary
Adjust the seat to a suitable height and sit, your feet flat on the floor. Grab
the handles, keep your back straightened and tall, and engage your core.
Begin to push the weight up straight in the air, pause at the top, but do not
lock out the elbows. Then, bring your hands back down to about eye level
for the next rep.
5. Leg press (machine)

Target muscles:
Prim ary Seco ndary
Engage your abdominal muscles and push the foot weight away with your
heels and forefoot. Use your entire heels on the footplate, not your toes. Once
your leg has reached its maximum, pause and slowly bend your knees
back to starting position. Extend with slow control rather than with an
explosive movement, and do not lock out your knees.
29
6. Squat (barbell)
Target muscles:
Prim ary Seco ndary
Place the barbell across the front side of your shoulders, slightly close to
your neck. Chest up and head facing forward. Stand with a hip-width
stance, and the feet turn out slightly. Start squatting by flexing the knees,
and avoid moving the hips back as much as possible. The knees will travel
forward but ensure that they stay aligned with the feet.
7. Leg extension (machine)

Target muscles:
Prim ary Seco ndary
Place your calf muscles over the padded lever. Push the lever as far back as
possible while keeping your movements smooth throughout. Adjust the
weight if you are jerking too much, as it may injure your joints. Then return to
your starting position.
8. Leg curl (machine)

Target muscles:
Prim ary Seco ndary
Set up the machine, so your calves sit comfortably on top of the pad. Pull
the padded lever towards you downwards and towards you as far as you
can with your legs and hold for a second. Then, slowly bring it back to the
original position.
30
9. Crunches
Target muscles:
Prim ary Seco ndary
Lie down on your back with your feet planted on the floor hip-width apart.
With your knees bent, engage your core and begin to lift your upper body
up; pause for a second and slowly lay back down. You can put your hands
by your ears.
10. Plank 30 sec

Target muscles:
Prim ary Seco ndary
Lie down on your abdomen and lift your body. Ensure your body is up in a
straight line and your elbows directly below your shoulders. Maintain your
position for as long as possible.
11. One leg raise

Target muscles:
Prim ary Seco ndary
Lie flat on your back and put your hands beside you, palms facing down.
Raise your right leg slowly as much as you can to reach a 90-degree angle.
Pause at the top and slowly return to the starting position. Switch legs and
repeat.
31
Circuit
Do one set of 10 Reps of each move to complete
one round.
Do 3 rounds of the whole sequence of moves.
Rest only at the end of each round for 75-90 sec.
If the round is easily achieved trim the resting
period or go faster in executing the moves.
Endurance (A)
Treadmill:
Stage A) 2 min (5.0) km/h,
Stage B) 2 min (4.0) km/h inclination 2.0,
Stage C) 2 min (3.0) km/h inclination 3.0,
Stage D) 2 min (4.0) km/h no inclination,
1. Treadmill
Target muscles:
Prim ary Seco ndary
Warm up your joints and muscles by stretching and slow jogging before
running. Look straight, chest up; do not lean forward or look down. Swing
your opposite arms to your legs to assist with the momentum. Build up
your speed gradually, vary speed and distance training days and avoid
grabbing the handrails.
32
Endurance (B)
Treadmill:Stage A) 2 min (5.0) km/h,
Stage B) 2 min (4.0) km/h inclination 2.0,
Stage C) 2 min (3.0) km/h inclination 3.0,
Stage D) 2 min (4.0) km/h no inclination,
Stage E) 3 min (5.0) km/h no inclination,
Stage F) 3 min (4.0) km/h no inclination,
1. Treadmill
Target muscles:
Prim ary Seco ndary
Warm up your joints and muscles by stretching and slow jogging before
running. Look straight, chest up; do not lean forward or look down. Swing
your opposite arms to your legs to assist with the momentum. Build up
your speed gradually, vary speed and distance training days and avoid
grabbing the handrails.
YOGA
Hold each position 10-15 seconds
33
1. Mountain Pose (Tadasana)
Target muscles:
Prim ary Seco ndary
Stand straight on your feet with a firm base. Separate your heels. Feel the
strength of your thighs immediately engaging your lower belly. Lengthen
your arms up and your palms turned forward your shoulders drawn back
towards your spine. Focus on your spine, elongating from the base of your
heels to the crown of your head.
2. Tree Pose (Vrksasana)

Target muscles:
Prim ary Seco ndary
Get into position by having both your feet planted firmly on the ground and
your weight adequately distributed. Bend one leg at the knee; if your left leg
is your standing leg, keep your left foot planted on the ground, and slowly
bend your right leg at the right knee so that the sole of your right foot can
rest against your left inner thigh. Lengthen your body. Clasp your hands
together in Anjali Mudra; in this form, your head, shoulders, pelvis, and left
foot should align vertically. Hold and repeat.
3. Triangle (Trikonasana)
Target muscles:
Prim ary Seco ndary
Look in front with your feet about a leg's length apart, and inhale. Turn your
left foot out so that your toes are pointing in a diagonal direction, about 45
degrees. Engage your legs for stability and lift up your arms horizontally.
Rotate your ribcage down to the left gently and touch your left foot with your
left hand while the right-hand reaches for the ceiling. Lengthen your neck
and stays in line with your spine. To come up, press your feet firmly into the
floor and rotate your body back to face the front.
34
4. Warrior I (Virabhadrasana I)
Target muscles:
Prim ary Seco ndary
stand with your feet about hip-width apart. Step your right foot back, and
turn it out to the right so that your toes are pointing in the forward direction.
Bend your left knee, make sure your thigh is parallel to the ground, making
sure that your knee is directly above your ankle. Reach your arms up above
your head, and gaze up at your thumbs. Hold the pose for 12-15 secs. Repeat
5. Downward-Facing Dog (Adho Mukha Svanasana)

Target muscles:
Prim ary Seco ndary
Go onto your hands and knees. Curl your toes and use your arms to push
back to lift your hips and straighten your legs. Spread your fingers, let your
head drop weightless, and move your shoulder blades away from your
head towards your hips. Engage your thigh muscles to take the body's
weight off your arms. Keep your tailbone high, and sink your heels towards
the floor. Then, bend your knees to release and return to your hands and
knees as you exhale.
6. Upward-Facing Dog (Urdhva Mukha Svanasana)

Target muscles:
Prim ary Seco ndary
Stop when the bar reaches your upper chest, lower it back down to the
starting position.
35
7. Seated Forward Fold ( Paschimottanasana )
Target muscles:
Prim ary Seco ndary
Place the arms up over the head. Lift and lengthen up through the fingers
and crown of the head. Exhale and hinge at the hips, slowly lowering the
torso towards the legs. Move your hands to the toes. Place your arms to pull
the head and torso closer to the legs. Press out through the heels and draw
the toes towards you. Hold the position for 3-8 breaths. Roll up the spine
back to Staff pose. Move the arms back over your head and lift the torso
back into Staff pose.
8. Bridge Pose (Setubandhasana)

Target muscles:
Prim ary Seco ndary
Lie on the mat on your back, then bend both of your knees and place the
feet flat on the floor, hip-width apart. Have your palms facing up by the side
of your body. Inhale and press the feet into the floor, lift the hips, raising the
spine off the bed. As your chest is lifted, relax your shoulder to the back and
hold for a few seconds, then move the spine back to the floor.
Stretching
36
1. Heel and calf stretch 30 secs each
Target muscles:
Prim ary Seco ndary
Extend your arms and reach the wall. Put the stretched leg about a step
behind your other leg. Keep your back leg extended and your heel on the
floor. Bend your front knee till you feel a stretch in the back leg. Hold the
stretch for about 15 to 30 seconds.
2. Standing hold ankle to butt 30 secs each

Target muscles:
Prim ary Seco ndary
Stand keeping your feet shoulder-width apart. Place your arms by your
sides. Lift one foot off the ground, move and bring your ankle to your butt,
holding your foot with your hand. Hold this position for a few seconds. Lower
your foot back to the ground and repeat the movement with the other foot.
3. Lying down pull straight leg towards f ace 30 secs

each leg Target muscles:
Prim ary Seco ndary
Lie on your back, look up straight and place your arms by the side.
Straighten your core and pull your legs together, then lift them up until they
are perpendicular to the ground. Then, slowly squeeze your body again to
bring your legs back to the start.
37
4. Standing Calf raise hold 30 secs
Target muscles:
Prim ary Seco ndary
Stand on the edge of a step. The balls (front part) of your feet should be
firmly planted on the ledge, and your heels hanging over the edge. Balance
your body with your arms hanging in front. Drop your heels a few inches
below the edge of the step to stretch your calves, hold the position for a
moment, and tip-toe.
5. Knee rotation 8 inward

Target muscles:
Prim ary Seco ndary
Stand on one of your feet shoulder-width apart. Hand on the hips for
balancing. Lift up one leg, 90-degree angle by bending the knee while the
other foot holds to the ground. Rotate the knee inwards towards the centre of
your body.
6. Knee rotation 8 outward

Target muscles:
Prim ary Seco ndary
Stand on one of your feet shoulder-width apart. Place hands on the hip for
balancing. Left up one leg, 90-degree angle by bending the knee while the
other foot holds to the ground. Rotate the knee onwards by extending the
inner thigh away from the centre of the body.
38
7. Ankle rotation 8 inward
Target muscles:
Prim ary Seco ndary
your ankle inwards in a circular motion.
8. Ankle rotation 8 outward

Target muscles:
Prim ary Seco ndary
your ankle outwards in a circular motion.
39
General Cooldown
Three-minute jog and stretch.
Target muscles:
Prim ary Seco ndary
Begin the exercise by standing straight with your arms bent at the elbows. Begin jogging by
stepping with your foot forward, and Take care to land on the middle and heel of your
foot. Try not to land on your heel. As you switch the positions of your feet, swing your arms
back and forth, this gives your body momentum and balance.
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Nutrient Intake
Profile
% OF RDA MET
Vitamin A
Vitamin D
Vitamin E
Vitamin K
Vitamin B1
Vitamin B2
Vitamin B3
Vitamin B5
Vitamin B6
Vitamin B7
Vitamin B9
Vitamin B12
Vitamin C
Iron
Zinc
Magnes ium
Calcium
Selenium
Copper
Phos phorous
Potas s ium
Sodium
Manganes e
Chromium
0% 50% 100% 150% 200% 250% 300%
T he nutrients in the green zone indicate that your intake of those nutrients is adequate, or more
than the recommended daily intake.
T he nutrients in the red zone indicate that your intake of those nutrients is less than the
recommended daily intake. If this trend persists, it may lead to a deficiency.
41
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Detailed
Report
This section includes a report on your body
measurements, diet, daily routine, exercise,
sleep, intake of nutrients, health risks and any
allergies.
Your Anthropometry Assessment Findings:
Your Height is 166cm

Your Weight is 88kg
Your BMI is
31.93kg/m2
You are Obese as per WHO BMI

classification*.
Under Weight Healthy Weight Overweight Obesity Severe Obesity
Less than 18.5 18.5-24.9 25.0-29.9 30.0-39.9 Greater than 39.9
42 *BMI = Bod y Ma ss Ind ex, As per WHO International classification of BMI, 2 005
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Food Diversity
YOUR DAILY INTAKE OF FOOD GROUPS
Great! Your current food plate is diverse, consisting of all the
5 food groups.
Dairy 2%
Grains 26%
Proteins 35%
Vegetables 13%
Fruits 24 %
OUR RECOMMENDATION
We recommend a more varied diet consisting of all 5 food
groups.
Dairy 12%
Grains 21%
Proteins 25%
Vegetables 29%
Fruits 13%
Go f or Protective Fruits and Vegetables.

We recommend that ½ of your plate consists of fruit and
vegetables, as they are high in vitamins, minerals, and dietary
fiber.
Protein f or power
Protein should take up a ¼ of a your plate, using healthy
sources that meet your personal dietary preferences.
There are plenty of healthy, versatile protein sources to
choose from such as seafood, lean meats and poultry, eggs,
legumes (beans and peas), nuts, seeds, and soy products.
They can be mixed into salads or paired with vegetables.
Limit red meat and avoid processed meats such as bacon
and sausage.
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Grains for energy

Whole grains should fill a ¼ of your plate (brown rice, wholemeal bread and rolled oats), instead
of refined grains (white rice, white bread, and noodles).
Healt hy plant oils – in moderat ion.
Choose healthy vegetable oils like olive, soy, corn, sunflower, peanut, and others. Preferably cold-
pressed oils.
Avoid partially hydrogenated oils, which contain unhealthy trans fats.
Choose wat er over sweet ened beverage
Have Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages.
Don't drink calories in form of carbonated, sweetened drinks.
Have water as it is the best thirst quencher.
St ay act ive.
Benef its :It focuses on variety, amount, and nutrition for each meal. Healthy eating is important in
managing or preventing chronic disease and enjoying a better quality of life.
Macronutrient
Intake report
Macronutrient Acceptable range of Your range Inference
Recommended intake
Carbohydrate 45-65% of total calories 42 % Lower than range
Protein 10-35% of total calories 16 % Well within range
Fat 20-35% of total calories 42 % Out of range
Fiber 26-40 gm 31 gm Well within range
*Range of intake for a particular energy source (i.e., carbohydrate, fat, and protein) that is associated with
reduced risk of chronic disease while providing intakes of essential nutrients. If an individual’s intake is outside
of the AMDR, there is a potential of increasing the risk of chronic diseases and/or insufficient intakes of
essential nutrients.
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Sources of Fiber
The sources of fiber in your current diet are cereals, 60%
Legumes, vegetables and fruits.
Recommendation:
We suggest that you increase your fiber intake 40%
gradually by incorporating various foods like whole

grains, nuts, beans, peas and other legumes, fruit,
vegetables, nuts & seeds.
20%
Benef it:
Increasing your fiber intake has many health benefits,

such as; maintaining healthy bowel, lowers cholesterol 0%
levels, controls blood sugars, aids in achieving a
ls
es
ts
rs
healthy body weight and helps reduce the risk of
ea
he
ui
um
Fr
er
ot
g
&
C
developing fatal diseases such as cardiovascular
Le
s
e
bl
diseases and all types of cancer.
a
et
g
Ve
Make Snacks Count
Your Snacks Diversity & corresponding 200
Energy intake
From the figure: 150

The major contributors, for your calorie
intake via snacks are Fruits, Biscuits/
Cookies/ Chocolate/ Cake/ Sweets. 100
Your snacks account to 6% of your

calorie intake.
50
Our Recommendat ion:
Eat fresh and seasonal fruits, veggie
salads as snacks instead of sugary 0
snacks. Frui
ts e s/ Nut
s ck s uits
/
e tabl ds d sna Bisc ie s/
Ve g Sala Fr ie k
Addit ional Benefit : Co o ake /
te /C ts
Fiber acts as food for your gut bacteria. o c o la Swe e
Ch
A healthy gut microbiome is linked to
numerous health benefits, such as a
great immune system, mood, skin and
in grams in calories
many more!
T IP to keep fiber at work in body : Drink plenty of water. Fiber works best when it
45
absorbs water, m aking your stool soft and bulky..
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Fluids
Water is vital for all life! It has so many important functions within the body, which includes the transportation of
nutrients, removing waste products and regulating the body’s temperature. so, your choice of fluids is important, as
some can contribute to unnecessary calories.
ALCOHOL INTAKE
0 gm of pure alcohol
*You do not take any alcohol which is
brilliant!
Your maximum permissible intake can be 14gm

of pure alcohol.
YOUR FLUIDS INTAKE CONTRIBUTION

TO CALORIE INTAKE
Carbonated beverages 0%
Tea/ Coffee 100%
Juices 0%
4.3 %
of t ot al calorie
int ake a day
Alcohol 0%
Milk 0%
INFERENCE :
Largest c ont ribut or of c alories am ong

f luids you drink is T ea/ Cof f ee.
CAFFEINE INTAKE
Your caffeine intake is within the range*
*According to FDA, Health Canada, EFSA upto

400mg is safe for healthy adults
What does 400mg/ day of caffeine looks like:
Source: What Is A Standard Drink? | National Institute

your current caf f eine intake is 283mg
on Alcohol Abuse and Alcoholism (NIAAA) (nih.gov)
Water is the best thirst quencher. Have 10-12 glasses of water/ day instead of opting any other sugary drinks.
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Your Micronutrient
Intake Report
11 vitamins , 9 Minerals
Vitamin A Inadequate intake

% of RDA met = 90%
Recommendation: % of inadequacy = 10%
Vitamin A is important for healthy vision, immune
system support, reproduction, as well as growth and
development. There are two types of vitamin A; one
is found in animal products including liver, fish, eggs,
and dairy products, the second is found in plant
sources such as dark green leafy vegetables and
sweet potatoes.
Boosts Immunity Eye health
Healthy skin Normal cell health
Vitamin D Inadequate intake

% of RDA met = 35%
Vitamin D is essential for maintaining healthy bones,
teeth, as well as regulating immune function. It’s
called the sunshine vitamin, as sunlight exposure
triggers its synthesis in the skin. Expose your skin to
direct sunlight for at least 10-30 minutes per day, but
this may not be practical or possible everywhere or
for everyone, as darker skin tones where the
pigment (melanin) acts as a barrier, reduces the
body’s ability to absorb UVB rays from the sun.
Therefore, it’s essential to consume fatty fish, egg
yolk, cheese, mushrooms, as well as fortified milk and
cereals.
Supports immune
Improves mood
f unction
Supports calcium
absorption f or healthy Supports muscle growth
bones & teeth
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Vitamin E Inadequate intake

% of RDA met = 91%
Vitamin E is a great antioxidant, boosting our natural
defences against infections by combating “free
radicals” which can damage our cells. It also
enhances our immune system and prevents clots
from forming in heart arteries. It is found in many
plant-based food sources, such as wheat germ oil,
sunflower and soybean oil, sunflower seeds, peanuts
and peanut butter, some leafy greens, pumpkin, red
peppers, asparagus, mango and avocado.
Boosts Supports
immunity heart health
Healthy skin Protects cells

and hair f rom damage
Vitamin K Adequate intake

% of RDA met = 158%
Vitamin K is a group of vitamins which help with
blood clotting and helping wounds heal. There is
also some evidence that it can help maintain healthy
bones. It’s found in green leafy vegetables like
broccoli, spinach and kale, vegetable oils and cereal
grains. Small amounts can also be found in meat
and dairy products.
Helps in blood
Strong bones
clotting
48 Fat So luble Vitam ins ADEK

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Water soluble
vitamins intake
Vitamin B1 Adequate intake

% of RDA met = 163%
Vitamin B1, or Thiamine, is an essential vitamin to
include in your daily diet as it is not stored in the
body (small amounts are stored in the liver). It is
found mostly in the outer layers of grains and
cereals, making it essential to consume them whole
before they are processed or milled. It is also found
in yeast, beef, pork, nuts and pulses, as well as
fortified cereals and breads.
Aids in Carbohydrate Essential

metabolism f or neural f unction

% of RDA met = 232%
Vitamin B2, also known as Riboflavin, helps maintain
the health of the skin, eyes and nervous system, as
well as helping the body convert food
(carbohydrates) into usable fuel (glucose), which is
used to produce energy. It is found in fortified
cereals, milk, eggs, natural yogurt and mushrooms.
Maintain the
Produces energy
health of the skin
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% of RDA met = 208%
Vitamin B3, also known as Niacin, helps to convert
nutrients into energy, maintain healthy skin and keep
the nervous system working properly. It’s found in
many food items such as lean meat, poultry, fish,
peanuts and yeast, legumes, brown rice and
Bananas.
Essential f or Promotes
production of energy healthy skin

% of RDA met = 220%
Vitamin B5 also known as Pantothenic acid, helps the
body convert food to usable energy just like other B
vitamins. In addition, they are critical for
manufacturing red blood cells, as well as sex
hormones and stress-related hormones produced
in the adrenal glands. You can find them widely in
both plants and animals including meat, egg,
vegetables, cereal grains, legumes, and dairy milk.
Red blood cells

Energy production
production
Help make
Make hormones
antibodies

% of RDA met = 163%
Vitamin B6, or pyridoxin, is a vital vitamin in mood
regulation as it is necessary for serotonin and
dopamine production. It is found in many food items
such as fish, beef liver as well as other animal
organs, many fruit and vegetables, especially starchy
vegetables like potatoes.
Amino acid and Serotonin production

carbohydrate metabolism (brain messenger)
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% of RDA met = 210%
% of inadequacy = 0%
Recommendation:
Vitamin B7 also known as Biotin is important in
maintaining healthy skin, hair, and nails by promoting
cell growth. They are also essential in keeping the
blood sugar level in check and supporting a healthy
weight by stimulating metabolism. Healthy sources of
Vitamin B7 include avocado, egg, fish, nuts, and
seeds.
Promote healthy Maintain blood glucose

skin, hair, and nails level
Assist in weight
Support metabolism
management
Vitamin B9
Adequate intake
% of RDA met = 122%
Recommendation:
Vitamin B9, also known as Folate or Folic Acid, the
synthetic form of folate, has many health benefits
including helping the body form healthy red blood
cells and reducing congenital neural tube defects. It
is found in wide variety of foods such as broccoli,
Brussel sprouts, leafy greens, peas, red kidney beans
and chickpeas, liver and fortified cereals.
Reduces the risk of

Mental health congenital neural
tube def ects
Reduces the risk of Reduces the risk of

various types of cardiovascular
cancer diseases and stroke
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% of RDA met = 142%
Vitamin B12, also known as Cobalamin, is a key player
in the function and development of the brain and
nerve cells. It is also needed to form red blood cells
and DNA. It is naturally present in animal food
sources including seafood, meat, poultry, eggs and
dairy products. It's also available in fortified cereals
and yeast.
Energy enhancer and

endurance booster
Improves brain
f unction
Vitamin C Adequate intake

% of RDA met = 151%
Vitamin C, also known as Ascorbic acid, is an
antioxidant that protects your cells against the
harmful effects of free radicals, and supports many
body functions; including collagen formation, iron
absorption, immune system support, wound healing,
and the maintenance of bones and teeth. It is found
in citrus fruits, tomatoes, bell peppers, kiwi, broccoli,
strawberries, Brussel sprouts and cantaloupe.
Essential f or collagen
synthesis - f or healthy Helps in nutrients
gum, sof t tissues and metabolism e.g. Iron
skin
Potent antioxidant
Helps to stay away
that f ights f ree
f rom common cold
radicals
Micronutrient Deficiencies Or "Hidden

Hunger" Affect Over One In Four People
Source: FAO Statistics, Sept, 2016
T IP: Cons uming five varied s ervings of fruits and

52 vegetables a day can provide more than 200 mg of vitamin C.
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Mineral Intake
Iron Inadequate intake

% of RDA met = 82%
Iron is a vital mineral for the production of red blood
cells, boosting the immune system, improving your
cognitive function, and supporting healthy hair, skin
and nails. It comes in two forms from food, heme
and non-heme. Heme iron is found only in animal
flesh, like meat, poultry and seafood. Non-heme iron
is found in plant foods like whole grains, nuts, seeds,
legumes, and leafy greens.
Red Blood cell

Growth and
production -
development
prevents anemia
For better
immunity
Zinc Adequate intake

% of RDA met = 150%
Zinc is a mineral that is required only in very small
amounts in the body, but plays a huge role in
keeping us healthy. It plays an important role in
creating DNA, growing cells, building proteins and
healing damaged tissues, as well as supporting the
immune system. Oysters contain more Zinc per
serving than any other food, but its also found in red
meat and poultry, as well as beans, nuts, some
seafood such as crab and lobster, whole grains,
fortified cereals and dairy products.
Reduces the severity Wound

& duration of cold healing
For better Protects

immunity Retina
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Magnesium Adequate intake

% of RDA met = 157 %
Magnesium is a vital mineral that plays an essential
role in numerous body functions; including regulating
blood glucose levels, blood pressure, muscle and
nerve function, and protein synthesis. It is found in
leafy vegetables, legumes, nuts, seeds and whole
grains. It’s also available in water whether its bottled
or from a tap in varying amounts based on sources.
For better
Helps to maintain
cardiovascular
bone mineral density
health
Lowers the
risk of
diabetes
Calcium Inadequate intake

% of RDA met = 7 5%
Calcium is essential for the healthy function of bones,
muscles and nerves, regulating normal heart
rhythms as well as blood clotting. It is found in dairy
products, sardines and salmon, some vegetables
such as kale, broccoli, Chinese cabbage and tofu.
Muscle For better

contraction bone health
Helps in blood
Cell f unction
clotting
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Selenium Adequate intake

Selenium is essential for the reproduction and metabolism of
thyroid hormones, regulation of immunity function, and has
powerful antioxidant properties which protect our cells from
DNA damage and anti-cancerogenic effects. It is found in brazil
nuts, seafood, meat, poultry, cereals and grains, as well as dairy
products and eggs.
For better
cardiovascular Improved cognition
health
For proper z hormone

Helps with prevention
synthesis &
of cancer
metabolism
Copper Adequate intake

Copper is essential for the production of red and white blood
cells, as well as triggering the release of iron to form
haemoglobin. Research also shows that it can be important for
brain development, healthy bones and cells. It’s found in
shellfish, seeds and nuts, offal, wheat bran cereals, whole grain
products as well as chocolate.
Cells and tissue

Brain health
health
For energy Essential f or

production enzyme f unction
Sodium Adequate intake

% of RDA met = 155%
Table salt is a combination of two minerals, sodium and
chloride. Your body needs some sodium to work properly, as it
helps with the functions of nerves and muscles. It also helps to
keep the right balance of fluids in your body. Sodium occurs
naturally in a variety of food such as meat, shellfish and
vegetables, but its also added during cooking processes such
as cured ham, gravy and sauces, so it is essential to be aware
of your daily consumption of sodium. It’s recommended that
adults consume no more than 5 g of salt (2 g sodium) per day.
Balances body f luids

Helps cells uptake Muscle
and regulates blood
nutrients and water contraction
pressure
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Phosphorus Adequate intake

% of RDA met = 212%
Recommendation:
Phosphorus is essential for the formation of bones
and teeth. It is also needed for the body to make
protein for the growth, maintenance, and repair of
cells and tissues. Phosphorus also helps the body
make ATP, a molecule the body uses to store energy.
It is found in meat, poultry, fish, nuts, beans and dairy
product.
Formation of strong Form genetic materials

bones & teeth (DNA & RNA)
For energy
production
Potassium
Adequate intake
Recommendation:
Potassium is an essential mineral for your body to
work properly. It helps your nerves to function, for
your muscles to contract, and for your heartbeat to
stay regular. It also helps move nutrients into cells,
and waste products out of cells. It’s found in green
leafy vegetables, beans, avocados, potatoes,
mushrooms and bananas.
Balances body f luids Helps nerves carry

and regulates blood messages between
pressure the brain and body
Muscle
contraction
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Manganese Adequate intake

% of RDA met = 261%
Recommendation:
Manganese plays an active role in activating specific
enzymes for amino acid, cholesterol, glucose, and
carbohydrate metabolism. It also plays a role in
bone formation, normal brain and nerve function,
reproduction, and immune response. The major
sources of Manganese are shellfish, nuts, spinach,
chickpeas, and brown rice.
Help in bone Normal brain and nerve

f ormation f unction
Help f orm sex Help f orm blood

hormones clotting f actors
Chromium
Inadequate intake
% of RDA met = 61%
Recommendation:
Although Chromium is an essential mineral that the
body needs in trace amounts, it plays a very
important role in influencing how the hormone insulin
works, thus leading to a proper glucose breakdown.
They are also important for brain function by
increasing serotonin activity, which gives a feeling of
happiness and satisfaction. They are present in
mussels, broccoli, poultry, and nuts.
Aids in glucose
Improves mental health
breakdown
Carbohydrate, lipid,
Regulate cholesterol
and protein
level
metabolism
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Calorie
Expenditure
Calorie expenditure refers to the amount of energy, measured in calories, that a person burns
through various activities and bodily functions such as digestion, physical activity, and resting
metabolism.
The amount of energy expended by an individual varies depending on their age, sex, weight, height,
body composition, and activity level. Understanding calorie expenditure can be helpful for weight
management and creating a balanced and healthy lifestyle.
Why is being active important? What is physical activity level (PAL)?
Regular exercise is one of the best things you can do It is a way to express a person's daily physical activity as a
for your health! It strengthens your bones and number, and is used to estimate a person's total energy
muscles, improves brain health, and reduces your expenditure.*
risk of heart diseases and diabetes
*Total energy expenditure (TEE) and physical activity levels (PAL) in adults: doubly-labelled water data. Energy
and Protein requirements, Proceedings of an IDECG workshop. United N ations University. 1994-11-04.
1.5
Your PAL score
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Sleep
How much sleep do you really need!.
Newborn
2 m o nths
Age
to 1 to 3 3 to 5 5 to 12 12 to 18 Adult
to
2 m o nths
1 year o ld
years old years old years old years old +18
o ld
Sleep need
12hrs 14 hrs 12hrs 11 hrs 10hrs 8.5hrs 7 hrs

to to to to to to to
18hrs 15hrs 14 hrs 13hrs 11 hrs 9.25hrs 9hrs
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Your Sleep Score
Very Poor Poor Fair Good
Your Sleep Score is 83.33%, which suggests your sleep efficiency is average and
number of sleep hours are adequate.
How is sleep score calculat ed?

Your s leep s core is calculated us ing your s leep efficiency and number of s leep
hours .
What does sleep score mean?

This refers to the quality of actual s leep you are getting during s leep. Achieving
8 0 % or more is normal/healthy.
Why is t his import ant ?

People who s leep efficiently generally wake up feeling well-res ted and energetic.
People who s leep inefficiently are more likely to wake up feeling tired and
lethargic or wors e, res ults in overs leeping.
Tips t o boost your sleep score:
Remove any distractions
Try to avoid texting, watching TV, or working in bed.
Increasing exercise can boost your sleep score.
Have a relaxing pre-sleep routine such as having a shower or a bath,
reading, meditating, and enjoying a warm caffeine free drink like
herbal tea.
Maintain a regular sleep schedule.
Avoid eating heavy or rich meals close to bedtime.
Make sure that your room is kept cool, dark, and quiet.
Natural lighting maintains and sets your internal sleep wake cycle.
Hence dim/ turn-off the lights during sleep.
Sometimes struggling to get a good and efficient sleep requires more
than the above adjustments, in which case consider seeking
professional help.
60 Sleep is a universal prerequisite to health and happiness.

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Disease
Risk
T his section covers the risk of diabetes,
cardiovascular and lung disease.
Diabetes Cardiovascular
risk risk.
14% 4%
Your CVD (Cardiovascular disease) risk is 4 %,
Your risk of developing diabetes is 14.0 % which
is a moderate risk. which means you have a low risk.
Lung disease
risk
Your lung disease risk is 0 %, which means you have a low
risk.
Your personalized
recommendations
As per xNARA Intelligent Questionnaire:
Your goal is:
Weight Loss
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Principles of Diet and Lifestyle:

1 When you eat lesser than you expend, you create a calorie deficit.
2 Low-calorie diet typically means eating about 1000 to 1500 calories per
day which can help a person lose some body weight and can be helpful
for people who are overweight or obese.
3 This diet requires mindful eating and discipline, planning the number of
calories you should eat per meal yet achieving the most nutrients from it.
4 Consume plenty of vegetables and two portions of fresh fruits per day as
it helps to keep you fuller longer with the fibre content and provide more
nutrients with lower calories.
5 Include lean protein sources such as salmon, tuna, grilled chicken or low-
fat dairy products, which help maintain the metabolism and aid in weight
loss .
6 Healthy carbohydrates are recommended as your body needs them for

energy to do your daily tasks.
7 Watch your sodium intake. Use more spices and herbs in your cooking as
they are flavorful and low in calories.
8 Avoid refined carbohydrates and sugars such as pastries, cakes and

cookies.
9 Dietary fat is an important nutrient, but you have to avoid consuming a lot
of oil, butter, fattening dressings and margarine as they are very high in
calories.
10 Have three meals and one or two snacks each day, and don't skip
breakfast. Eat slowly and stop when full.
Don't s tart a diet that has an expiry date, Develop a healthy lifes tyle that will las t forever.
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When
to eat?
waking
up
within 30
min - 1
hour
Breakfast
Ideal time: 7-8am
Don't have it later than 10am
Why? Breakfast is the most
important meal of the day,
giving your body and brain the
energy that it needs to function
before beginning the daily
tasks.
4 hours
Snack
later
In-between breakfast and

lunch if hungry.
Lunch
Ideal time: 12:30 - 2pm
Don't have it later than 3pm
Why? To-maintain steady
blood glucose and keep hunger
6.5 hours
manageable
later
Snack
In-between lunch and Dinner if
hungry.
Dinner
Ideal time: 6 - 9 pm
Don't have it later than 9pm
Why? Eating at least 2 hours
before bed improves sleep
3 hours
quality and metabolism

later
Sleep
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Further
Recommendations
Our genetic and microbiome tests will be helpful for further customization as stated in
below aspects:
Genetics Microbiome
Body Mass Index (BMI) Carbohydrate
Obesity risk metabolism
Fat metabolism
Obesity
Protein metabolism
Disclaimer:
1- This assessment has been constructed and validated by xNARA biologics.
2- The products are not intended to diagnose, treat, or cure any disease.
3- Inadequate intakes of nutrients reported here doesn't mean you have a
deficiency, nor does it replace the need for a blood test.
4- Before starting any dietary or fitness program or complements, please consult
with your doctor if you are suffering from any chronic medical condition or if
you're pregnant, lactating, or planning to conceive.
5- The purpose of the findings and recommendations of this report is to empower
the client with a customized wellness regimen, whereby to promote overall
good health and management of disease risks/conditions.
6- The current recommendations are based on scientifically backed evidence
which continues to evolve; hence we continuously aim to update our
recommendations as per new research and guidelines.
64
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Thank you!
Remember to check your DNA and microbiome
reports for more customized suggestions.
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WWW.XNARA.

H E ALTH CARE JU ST GOT PE RSONAL

Firstly, thank you for choosing us as your wellbeing companion!

We at xNARA, have pledged to help everyone reach their full potential by

Our nutritional assessment xIQ (xNARA’s Intelligent Questionnaire), is meticulously

HEALTHCARE JUST GOT PERSONAL!

02 HEALTHY ISN' T A G O AL, ITS A WAY O F LIVING !

Your detailed Profile

This is where we come in on your wellness journey; to help you live

The xNARA intelligent questionnaire is a unique predictive model, crafted in a

What does it cover?

Diet Sleep Exercise and Lifestyle Disease Risk

Your profile at a glance

T he aspects in 'green' indicate you are doing great, well done!

Recommended calorie is 2380 kcal/ day

Your Recommended Customized

Lactobacillus Gasseri BNR-17 10 B cfu

Bifidobacterium lactis Bi-07 5 B cfu

VEGETABLES PROTEINS FATS STARCHY

Kale, Broccoli, Brus s el Breakfas t cereals ,

pepper Oats , Millet Sorghum

Chees e, Margarine, Candies , Marmalade,

Mineral water (optional,

Kiwi, Avocado, Blackberries ,

Raw or steamed - best

Juices (with added heated on stove-top.

Goal: Weight Loss

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Full body: (upper and lower with core)

3. Seated row (rubber band)

5. Wall chair (30 sec)

6. Body weight squat

8. Standing one leg curl (rubber band)

11. One leg raise

1. Mountain Pose (Tadasana)

2. Tree Pose (Vrksasana)

5. Downward-Facing Dog (Adho Mukha Svanasana)

7. Seated Forward Fold ( Paschimottanasana )

8. Bridge Pose (Setubandhasana)

1. Heel and calf stretch 30 secs each

2. Standing hold ankle to butt 30 secs each

4. Standing Calf raise hold 30 secs

5. Knee rotation 8 inward

7. Ankle rotation 8 inward

8. Ankle rotation 8 outward

Three-minute jog and stretch.

1. Flat Bench press

4. Shoulder press (machine)

5. Leg press (machine)

7. Leg extension (machine)

8. Leg curl (machine)

10. Plank 30 sec

11. One leg raise

2. Tree Pose (Vrksasana)

5. Downward-Facing Dog (Adho Mukha Svanasana)

6. Upward-Facing Dog (Urdhva Mukha Svanasana)

8. Bridge Pose (Setubandhasana)

2. Standing hold ankle to butt 30 secs each

3. Lying down pull straight leg towards f ace 30 secs