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1. Peter should eat more carbohydrates for his breakfast, instead only drinking orange juice and also coffee. Why he must eat more carbo?  Because carbohydrates will give him more energy through the day. For example; he can eat bread and spread it with fruits jam, or also he can eat milk and sereal for the breakfast.
2. For the lunch, he ate a lot of calories from double cheese burger. Instead of eating a lot of calories for lunch, he can change the diet become eat more protein for lunch, such as roasted chicken, steak, etc.
3. Peter ate a lot of food for his dinner. He ate more than one main dish. And also he ate his dinner after he ate his late lunch. He can choose either one from all those foods.

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Firstly, Peter should consume more food for his breakfast instead of just taking orange juice and coffee.  The solid food that he consume in the morning will give him more energy for him to do his daily activities.  For example, he can consume sandwich or a bowl of cereal with orange juice.
Next, he must not take too much of fat in his lunch meal and drag it until mid-afternoon.  Because our body at least need 4 hours for the food that we consume.  Peter need to take his lunch that has all of the nutrients needed for his body such as carbohydrate and protein, so that he can continue with his daily routine.
Peter get stomach cramps because he consume his lunch late and he continue eating dinner with his family without doing any activity in between.  Furthermore, he consume so many variety of food for dinner and it makes him full when he goes to play racket ball.  Peter need to consume in a small amount for his dinner so that he won't feel too full.  For example, just eat the roast chicken with salad with ranch dressing and a glass of plain water to change the milkshake.

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In order for Peter to suit his exercise program, it is necessary for him to change his diet. The suggested changes of the diet and the reasons behind the changes are as follows :

1. Breakfast – Orange juice and Coffee

Suggested changes : Peter should change the liquid based diet to solid food that can provide his body with energy as breakfast is considered as the most important and is the first meal of the day. For example, Peter should have food like oatmeal, egg, bread, fresh milk, yoghurt, and even fruit smoothies or juices. He may remain the orange juice as part of his breakfast diet, provided that it is consumed neat.

Explanation : Peter’s typical diet for the breakfast does not provide much energy for him as both orange juice and coffee do not contain much calories or none at all. Moreover, the caffeine in the coffee will tend to increase the Basal Metabolic Rate (BMR) causing him to expense more energy even though if his body is at rest before his late morning run. As a result, he feels tired and hungry before the late morning run. The suggested changes of the food contain both macronutrients and micronutrients, namely carbohydrates and protein, while the latter is vitamins and mineral. The suggested food that contain carbohydrates are oatmeal and bread; protein are egg and fresh milk; vitamins and mineral are yoghurt and fruit juices or smoothies. With the suggested food, Peter is able to feel full and will have enough energy for his late morning run without causing him to loss appetite for his lunch.

2. Lunch – Double Cheese Burger, French Fries, and Diet Soda

Suggested changes : Peter should change his fast food lunch to a healthier diet by changing the Double Cheese Burger and French Fries to an all in tortilla wrap. The tortilla wrap should be spread with guacamole to give moisture and flavour to it, to include grilled salmon and purple cabbage. Next, Peter should replace diet soda with vegetable juices like cucumber juice, celery juice, aloe vera juice, and so on.

Explanation : As we can observe that Peter consumes fast food for most of his lunch, these food are greasy, high in saturated fats and cholesterol, and contain added sugar which are known as empty-kilocalories food. These food will lead to adverse health effects and Peter will most probably be having high cholesterol level, and the risk of getting heart disease, obesity, diabetes, and other diseases. The suggested changes of his diet will help to lower the chances of getting the mentioned diseases as they provide nutrients and replenish energy for Peter after his run. The composition of the nutrients and their suggested food are as follows :

Carbohydrates – Tortilla Wrap

Protein – Salmon

Vitamins, Mineral and Fibre – guacamole, purple cabbage, and vegetable juices

3. Dinner – Roasted chicken, Baked potato with cream and cheese, Green beans in butter sauce, Salad with ranch dressing, and Milkshake

Suggested changes : Peter should only consume roast chicken and salad with ranch dressing from his diet and go with plain water. In addition to that, Peter should consume the chicken breast only instead of other parts of the roasted chicken.

Explanation : In my opinion, Peter is consuming too much and is way more than an ordinary person who follows an exercise program. A person who takes in too much of food before carrying out a physical activity, just like how Peter does, will cause stomach cramps and indigestion. The objective of suggesting chicken breast as part of his diet is because chicken breast is a white meat that consist less saturated fats and contain large amount of protein which is why it is suitable for those who wish to build muscle. The salad is also a source of fibre, vitamins and mineral while the plain water is to keep Peter’s body hydrated before playing racket ball.

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Breakfast:
Peter should consume solid food instead of just drinking liquid item. This is because the juice and coffee that he consumed did not provide any energy for his body since he going to do exercice after breakfast, before lunch. He should add some food high in carbohydrate and protein which can provide energy such as bread, cereal and egg.
Lunch:
Peter planned to consume food high in fats and sugar and low in minerals and vitamins. These food are not good for body health if consume too much of it. Consume too much fat will cause obesity and too much sugar will cause diabetes. In my opinion, Peter should cut down the fats and sugar content in his meal. He can change double cheese burger to normal burger, fries to mashed potatoes or salad and soda to fresh fruit juice.
Dinner:
Peter consume too much for his dinner. Since he going to do exercise afterwards, he should cut down the amount of his food. So he won’t feel bloated when he doing exercise. This is because the more food he consume, the more time he need to digest the food. Furthermore, if you exercise before food is fully digested will increase the chance of having an appendix. The amount of calories that he consume should be just enough to provide energy for him to exercise. He may just eat roasted chicken, salad with ranch dressing and milkshake.

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Peter should increase his calories intake for the morning. For example, drinking milk and consume some food such as bread or cereal. This is due to calories provides energy to our body therefore this will help Peter with his exercise after breakfast.
After his exercise Peter should consume food that contains higher protein. For example, meat products such as steak, burger or chicken. This is because protein helps to increase muscle recovery, hence Peter will have better performance for the game after.
Lastly, Peter should consume less for dinner so he will not feel bloated during the games after dinner. By following the diet above Peter will have better appetite and a better performance throughout the day due to the balance food consumption to support him with his daily routine.

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1. First, Peter should change her breakfast to some food that contain more protein and vitamin. He can change his breakfast to protein milkshake  This is because protein will help him has more energy to do his exercise programs.
2. Second, after his exercise he can eat some food that is healthy not contain too much fat, for example handmade salad with fruit or club sandwich.
3. Third, Peter dinner should not eat too much because during the time 11 pm is the body system started to do digestion food. If eat too much at dinner then the second day morning will very fast get hungry. So he dinner should eat more food that contain vegetable, fiber, protein for example meat fish,rice and vegetable soup.

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1. Firstly, his breakfast should be more complete by adding solid food that contains carbohydrates or fiber to give him more energy to burn throughout the day.
2. Second, he should have a more balanced and complete lunch with vegetables and protein. His meal now contains fats and salt overall and fats take a longer time to digest that's why he does not feel hungry.
3. He eats too much for dinner which makes him get cramps and feel too full for racket ball. His dinner should maybe be reduced to one portion protein with a side like salad.