Energy Balance Report

Rebecca Hodges

ENERGY BALANCE QUESTIONS [Hint: make sure you answer in complete sentences. Do not use “yes” and “no” answers.]  Evaluation of energy (kcalorie) needs: My 3-day Average Energy Intake from the analysis program was:___1865.61____kcal (AEI) My Energy Expenditure Estimate from the analysis program was:___2188______kcal (EEE) A. Calculate your estimated caloric needs and complete the table (show your work): Method

Equation

Estimated Energy Requirement (EER) Equation

354-(6.91x19)+[1.12x(9.36x51.36kg) +(726x1.6)]

Basal Metabolism x (Activity Factor)

(.9kcal/kg/h x 51.36 kg x 24h) x 1.12 =

DRI

Estimated

Compare to

Compare to your

Energy

your Energy

Energy

Needs

Intake

Expenditure

(EEN)

(EEN-AEI)

(EEN-EEE)

1922

19221865.61 = -56.39

1922- 2188 = -266

1242.50

1242.50 – 1865.61 = -623.11

1242.50- 2188 = -945.5

2403

24031865.61 = 537.39

2403 – 2188 = 215

354-131.29+[1.12x(480.7)+(116.16)] 222.71+[654.5] =

. b. Which of the methods to estimate your energy intake was closest to your energy expenditure? Do you think that the methods to estimate energy intake and expenditure are accurate for you? Explain. DRI was closest to my energy expediter. No, I do not think the methods of estimating energy expenditure are accurate for me because 1) I am need more than 1242.5kcal to function well and 2) because the estimates were hundreds of calories away from a normal day's intake and expenditure. Provided that the forms you entered were accurate and typical and if your EEE was different from your AEI, discuss what effects your intake and expenditure will have on your body weight over time (be specific, how much would you gain/lose over time)? C.

I have an energy intake deficit of 322.29kcal; and according to the formula in the notes: 322.29kcal x 7 days/week= 2256.03kcal = 0.64 ld/ week

So, I would loose 0.64 ld each week I continued that eating pattern. Has your weight been stable over the past 6 months? If not, have you been trying to gain or lose weight? D.

My weight has been moderately stable with a loss of about one pound. I have not been trying to loose weight. Do you think you need to make any changes in your energy intake or expenditure? If so, how could you change your diet to better match your energy intake to your needs? If not, justify why you do not need to make any changes. E.

I would benefit from eating one more peace of fruit a day. I would get extra vitamins plus the extra calories, simple sugars and complex carbohydrates.

 Evaluation of macronutrient distribution: A. Complete the following table about Macronutrients: Macronutrient

Acceptable Macronutrient Distribution Range (Percentage Range)

Your Macronutrient Percentages

Fat

20-35%

36%

Protein

10-35%

18%

Carbohydrate

45-65%

46%

B.

Do you need to make any changes in your macronutrient percentages? If so, what foods would you add to your diet and/or what foods would you limit in your diet? If not, justify. [Hint: discuss foods to change macronutrient distribution, not calories, not vitamins or minerals.]

I could make some positive adjustments to my macronutrient intake. I might reduce my overall fat intake because it is slightly over the recommended percentage. I might also substitute carbohydrates for those fats because my carbohydrate percentage is in the low end of the range.

 Evaluation of fat intake: A. Complete the following table about fat and cholesterol intake: Recommended

Your Intake

Major sources in your diet

Saturated Fat

<10 % kcal

16 % kcal

cheddar cheese, shrimp with butter

Monounsaturated Fat

<20 % kcal

10 % kcal

Oat and honey raisin cereal, trail mix, blue cheese

Polyunsaturated Fat

<10 % kcal

4 % kcal

shrimp with butter, eggs, lice cheese dressing

2

Cholesterol

<300 mg

324.56 mg

milk, eggs, cheddar and jack cheese, steak

B. How might the amount and type of fats that you currently consume affect your health over the long-term? I seem to be consuming too much saturated fat. It could cause weight gain, cardiovascular problems, raise my LDL, and lower my HDL. Also, my cholesterol intake is too high. This may lead to cardiovascular problems like heart attack. High cholesterol also increases blood pressure and could potentially lead to hypertension. C. Do you think you need to make any changes regarding your fat intake? If so, what specific positive changes could you make in relation to your fat intake? If not, justify. I should lower my saturated fat intake. I should also watch foods that have a lot of cholesterol. I can monitor more closely the portion sizes of foods I know are fatty. I can look on the labels of the food that I buy for fat content. I can replace fatty and high cholesterol snacks like chocolate or eggs with fruit as a general change. I can also buy a cereal that is lower in fat. I can cut down on my intake of cheese or buy low fat cheeses.

 Evaluation of carbohydrate intake: Look at your food record. Do you think that you consume more simple sugars or complex carbohydrates? A.

I consume more complex carbohydrates through bread, cereals and vegetables. My three day carbohydrate average is 217.96 per day, while my three day sugar average is 75.31. B.

What is the RDA for carbohydrates?

130g/day What is the guideline for intake of added/simple sugars (specifically, what is the maximum recommended percentage range of total daily calories that should come from added/simple sugars)? C.

5-10% What are the major sources of added/simple sugars in your diet (excluding fresh, frozen, and no-sugar added fruits)? D.

My simple sugars come from bananas, Oat, Honey and Raisin Cereal, low fat yogurt, baby carrots, skim milk, and apple sauce. 3

Do you need to make any changes in your carbohydrate consumption? If so, how could you change your diet so that you are consuming fewer simple/added sugars and more complex carbohydrates? E.

My carbohydrate/ simple sugar ratio is 217.96/ 75.31. I consume 8.7 carbohydrate exchanges and 2.1 sugar exchanges. My simple sugars come from healthful foods, so, I do not believe that I need to reduce the amount of simple sugars I consume. F.

Evaluation of Fiber intake: complete the tables and questions below

Recommended Fiber Intake for your age/gender

Your Fiber Intake

25g/d or 30.63g/day

24.82g/day

g. What are the main sources of fiber in your diet? Soluble Fiber

Insoluble Fiber

Mixed salad greens, apple sauce, spinach, rice

apple sauce, rice, spinach, mixed salad greens, tomatoes, yellow onion, bell peppers, yellow peppers

h. Discuss how both soluble and insoluble fiber can reduce risks for the development of certain diseases. Soluble Fiber

Insoluble Fiber

Soluble fiber slows glucose absorption. As a result of better blood glucose regulation, the need for insulin secretion decreases, which decreases cholesterol synthesis in the liver. The final result is a lower blood cholesterol level, reducing one's risk for hypertension.

Insoluble fiber decreases transit time in colon. As a result, food waist and bacteria has less time to build up and develop cancerous cells in the colon. Insoluble fiber decreases one's risk for colon cancer.

i. List some additional food sources of soluble and insoluble fiber that you could incorporate into your diet. Soluble Fiber

Insoluble Fiber

rye brown rice wheat bran whole wheat pasta

barley oranges oats kidney beans

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 Evaluation of protein intake. A. Complete the following. Estimated Protein Needs (show your work)

Your Protein Intake (grams)

0.8g protein x 51.36kg = 41.09g/day

86.13g/day

B.

Categorize the significant complete protein sources in your diet as plant or animal sources.

Animal Sources

Plant Sources [Hint: make sure they are significant complete protein sources]

Shrimp, parmesan cheese, turkey, eggs, chicken, Rice, whole wheat bread steak C.

Do you need to make any changes in the type of protein sources you consume? If so, how could you change your diet so that you are eating more plant-based complete proteins and less animal proteins?

Most of my complete proteins come from animal sources. I eat a lot of plant foods, but I need to eat more complete protein plant foods like beans, lentils, and nuts. However, according to my readings, I need to cut down on my total protein by about half. D. What are the health risks of consuming excessive protein, especially animal protein? Colon cancer, kidney damage, increased calcium in urine, fluid imbalance, and pH imbalance can be caused my consuming excessive amounts of protein. Animal sources of protein also contain high levels of cholesterol and saturated fat, which lead to hypertension.

 Evaluation of vitamin and mineral intake. A. Complete the following table to think about possible deficiencies if intake is too low. Vitamin/Mineral

RDA/AI

Your Average Intake

Good Food Sources

Vitamin A

700ug/d

1261.74mcg/d

Carrots, Xerophthalmia, Bitot’s Spots, night apricots, blindness papayas, eggs, sweet potatoes

Thiamin

1.1mg/d

1.43mg/d

Pork

Riboflavin

1.1mg/d

2.16mg/d

Milk, spinach, 5

Deficiency Symptoms/Diseases if intake is chronically deficient

Wet and Dry Beriberi eggs, Chilosis, inflammation of mouth and tong, dermatitis, sensitivity to

oysters, Brewer’s yeast

sun

Niacin

14mg/d

13.32mg/d

Beef, chicken, Pellegra, diarrhea, turkey, fish dermatitis, death

Vitamin B6

1.3mg/d

4.36mg/d

Cauliflower, Decrees in neurotransmitter and dates, meats, hemoglobin synthesis, decrease beans, seeds homocysteine metabolism

Vitamin B-12

2.4ug/d

2.74mcg/d

Animal Pernicious anemia, products: degeneration and paralysis seafood, milk, organ meat, eggs

Vitamin C

75mg/d

75.84mg/d

Citrus frits, Scurvy, bleeding gums, fractures, broccoli pinpoint hemorrhages potatoes, green peppers, strawberries

Vitamin D

5ug/d

2.10mcg/d

Fatty fish, Rickets, Ostiomalacia fortified dairy and cereal

Vitamin E

15mg/d

8.18mg/d

Asparagus, tomatoes, mango, margarines, shrimp

Folate

400ug/d

418.19mcg/d

Grains, Megaloblastic cells and anemia, legumes, neural tube defects foliage vegetables, orange juice, liver

Calcium

1000mg/d 1181.43mg/d

Dairy, some Osteoporosis vegetables

Iron

1.8mg/d

Heme iron: Iron Deficient anemia, decreased animal products hemoglobin. Nonheme iron: non-animal

13.57mg/d

6

dementia,

nerve

Hemolysis, nerve degeneration

products Magnesium

310mg/d

379.70mg/d

Nuts, seeds, Irregular heat beat, chocolate, seizures, nausea whole grains, vegetables.

Phosphorus

700mg/d

1442.35mg/d

Soft drinks, Contributes to bone loss, and dairy, eggs, decrease in tooth strength meats, bakery products

Potassium

4700mg/d 2770.68mg/d

Frits, Muscle cramps, confusion, vegetables, constipation, irregular heart beet, milk, grains, heart failure meats and beans

Sodium

1500mg/d 2071.60mg/d

Milk, dairy, Muscle cramp, nausea, vomiting, processed foods dizziness, shock

Zinc

8mg/d

Beef

9.93mg/d

weakness,

Decreased immunity and decreased copper metabolism

B. Complete the following table to think about the possible food toxicity effects, if intake is too high. Vitamin/Mineral

UL

Your Percent UL

Food Toxicity Effects

Vitamin A

700ug/d

42%

Fetal malformation, bone/muscle inflammation of liver, dry skin, hair loss

Vitamin C

75mg/d

3%

Diarrhea

Vitamin D

5ug/d

4%

Hypocalcaemia, calcium deposits in organ and blood vessels, growth retardation

Vitamin E

15mg/d

0.8%

Hemorrhages, muscle weakness, headaches, nausea

Niacin

14mg/d

38%

Flush and tingling

Vitamin B6

1.3ug/d

4%

Nerve damage

Folate

400ug/d

42%

Masks vitamin B-12 deficiency

Calcium

1000mg/d

54%

none

Iron

1.8mg/d

30%

Hemochromatosis, iron deposits in organs, shock

Magnesium

310mg/d

1.08%

none

Phosphorus

700mg/d

36%

Bone loss

Zinc

8mg/d

24%

none

Sodium

1500mg/d

2300

hypertension 7

pain,

C.

Do you think you should take a supplement? Justify why or why not.

I am meeting the RDAs for almost all vitamins and minerals accessed except for vitamin E and potassium. I believe that both can be raised through diet. I would be more inclined to take a vitamin E supplement because the foods that I would have to eat more of to increase my vitamin E intake also contain a lot of fat. Also, I would be less likely to seek out a potassium supplement or take a multivitamin just for the potassium due to the risk of ingesting too much of other vitamins and minerals.

 General evaluation: Use the table to compare your food intake to your personalized MyPyramid serving suggestions for each food group. [Hint: Use the Food Guide Pyramid Printout and compare to MyPyramid printout]] A.

Food Group

Recommended Your Intake Intake

Foods you might try to incorporate (or avoid) to meet recommendation

Grains

7oz

8.2oz

I eat whole grain bread, rice and cereals

Vegetables

3 cups

5cups

I need to incorporate more variety

Fruit

2 cups

0.8cups

I am add grapes, peaches, papayas, and mangos.

Dairy

3 cups

2.5cups

I can add a cup of milk in the evening for a snack.

Meat and Beans

6oz

1.9oz

I can incorporate shrimp, ground turkey, or ham to salads and pastas.

Fats

6 tsp

11.1 tsp

I can avoid high fat cereals, and whole fat cheeses.

B.

Describe your current daily exercise activity level. Do you consider it healthful? Discuss

Most mornings I do push-ups and sit-ups. During the day I walk to and from classes, approximately two miles. Also during the day I spend most of my time sitting, either in class or in my apartment studying, approximately 3-4 hours in class and the rest at home. I currently expend slightly more calories than I consume; so I would not extend my physical activity to other activities for my weight. However, it would be advisable for me to extend my physical activity to lifting, climbing, and cardio, like I once did, in order to maintain muscle tone, flexibility, and cardio respiratory fitness. In the table below, outline a realistic physical activity plan that would be consistent with current physical activity recommendations to maintain health or reach a healthy weight. C.

Monday

Tuesday

Wednesday

Thursday

Friday

30 min. of elliptical

30 min. of light

30 min. of brisk

30 min. of light

15 min. of light

8

Saturday

Sunday 10 min. of stretching.

machine. 12 min. of free weight lifting. 10 min. of stretching.

walking. 10 min. of stretching.

walking. 1 hour of light dancing. 10 min. of stretching.

walking. 1 hour of rock climbing. 10 min. of stretching.

walking. 12 min. of free weight lifting. 10 min. of stretching.

d. Complete the following table about your BMI Calculate your BMI (show your work)

Obese Overweight Underweight Normal weight

Risk factors associated with BMI category (if any)

wt = 113lb/ 2.2 = 51.36kg ht = 63.5in/ 39.3 = 1.6m BMI = 51.36kg/ 1.6m = 20.06

Normal weight

none

e. Discuss your hunger rating from the food record. Do you eat emotionally? Do you eat more or less when you are alone? Do you eat more or less in social situations? Discuss how these psychosocial aspects of your dietary pattern might influence your overall health. I do not eat emotionally. I eat slightly more when I am accompanied and in social situations because I am spending more time, portion sizes are larger, and I am not usually paying. If I ate out more than three times a week I think that I would take in more calories than I currently expend and would gain weight. However, as can be noted by my dietary intake log, eating out is more of a treat and not a normal occurrence. Summarize your current health status based on your anthropometric measurements, current dietary intake, and current physical activity level. List 3 realistic goals to make positive changes if necessary or 3 realistic goals to maintain your current health status if your report does not suggest that any changes should be made. F.

According to my anthropometric measurements I am healthy. My BMI is 20.06, within the healthy range. My waist to hip ratio is .75, in the medium range. My BI is 115 and my weight is 113. So, my BI percent is 98.3%, which is low but healthy. My body fat percent is 19.4, within the lean range. Finally, my skin fold measurement is 15mm, also healthy. Therefore, I have minimal health risk. My diet and current physical activity also prove that I am healthy. I am taking in slightly fewer calories than 9

I am expending. I am within or am one point away from the acceptable macronutrient distribution ranges according to my macronutrient percentages. My simple or added sugars are less than 5% of my total carbohydrates. I am receiving 99% of my fiber needs. I am receiving all needed vitamins and minerals except for vitamin E and potassium, which can be increased in my diet or vitamin E supplement. Also, I eat a balanced diet. Although I desire in increase my physical activity in order to increase muscle strength, flexibility, cardiovascular fitness, I currently participate in an amount of physical activity adequate to maintain my physical health. Three realistic goals to make positive changes: 1) Substitute some animal proteins with whole plant proteins like lentils, and kidney beans. 2) Lower saturated fat by eliminating high fat breakfast cereals and whole fat cheeses. 3) Increase fruit intake by two servings and increase milk intake by one serving.

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