Energy Balance Report Part 1

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 (AEI) from the analysis program was: 1781.59____kcal My Energy Expenditure Estimate (EEE) from the analysis program was: ___2049_________kcal a. Calculate your estimated caloric needs and complete the table (show your work): Method Equation Compare to Compare to your your Average Estimated Energy Intake Energy Expenditure Estimated EER=354-(6.91*AGE) 1781.59 2049 Energy +PA*(9.36*WT+726*HT); Requirement EER=2090.85 Equation Basal 119/2.2=54.1; 54.1*.9=60.1; 1781.59 2049 Metabolism x 60.1*24=1442.4 (Physical 1442.4*1.12=1615.49 Activity Factor) DRI 2403 1781.59 2049 . 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 why or why not. The estimated energy requirement equation was the closest to the estimated energy expenditure calculated by NutriCalc. The energy intake and expenditure method was accurate for me because it incorporated my specifics such as my age, physical activity, weight and height, and the foods I ate. The DRI was the farthest from my average estimated intake from NutriCalc because it did not take into consideration enough specific factors for myself. It had a general value for individuals in a certain age group only.

c. Provided that the forms you entered were accurate and typical, 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)? My EEE was 267.41 calories over my AEI. This means that I will lose one pound in 39 days.

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d. Has your weight been stable over the past 6 months? If not, have you been trying to gain or lose weight? Yes, my weight has been stable over the past 6 months. e. 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. Yes, I need to intake around 200 more calories. I could add some fruits/high fiber foods to my diet which I am lacking currently.

 Evaluation of macronutrient distribution: A. Complete the following table about Macronutrients: Macronutrient Acceptable Macronutrient Distribution Range (Percentage Range) Fat 20-35% Protein 10-35% Carbohydrate 45-65%

Your Macronutrient Percentages (from 3-day average intake) 36% 19% 45%

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 need to lessen my intake of calories from fat and increase my caloric intake of carbohydrates. I could do this by replacing some high fat, salty snacks with fruit. My protein caloric intake seems to be within the recommended range of distribution range for protein.

 Evaluation of fat intake: A. Complete the following table about fat and cholesterol intake: Recommended Your Intake Saturated Fat Monounsaturated Fat

__7-10____% kcal ___10-15__% kcal

_12______% kcal _13______% kcal

Polyunsaturated Fat

_up to10__% kcal __up to 300____mg

__6_ ____% kcal

Cholesterol

___131.44_mg

Major sources in your diet Milk, cheese, oil, cheetos Milk, cashews, canola oil, dressing, cheetos Milk, cashews, canola oil, cheetos, dressing Milk, cheese, waffles

B. How might the amount and type of fats that you currently consume affect your health over the long-term?

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A lot of saturated and trans fat consumed now might build up in the arteries and possibly cause cardiovascular problems such as a heart attack. Also, all fat is high in calories which means that it can contribute to weight gain and obesity. Obesity has numerous health risks including cardiovascular problems. 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. Yes, I need to decrease my intake of calories from saturated fat. I can start drinking skim milk instead of 2% milk.

 Evaluation of carbohydrate intake: a. Look at your food record. Do you think that you consume more simple sugars or complex carbohydrates? Explain why. I take in more complex carbohydrates than simple sugars because I have more food items with flour such as wheat tortillas, waffles, and cereals with less sugar, than food items with simple sugars as in desserts. b. What is the RDA for carbohydrates? How many grams of carbohydrate did you consume? Discuss the rationale behind the RDA for carbohydrates. The RDA for carbohydrates is 130 grams per day. I consumed 204.99 grams of carbohydrates on average for three days. The RDA value is required for minimum brain function. However, for other functions, such as muscle movement, more carbohydrate intake is required.

c. 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)? 5-10% is the maximum recommended percentage range of total daily calories that should come from added/simple sugars. d. What are the major sources of added/simple sugars in your diet (excluding fresh, frozen, and no-sugar added fruits)? The major source of added/simple sugars in my diet is milk, an occasional sugary drink, syrup on a waffle, or an occasional cookie/ice cream/sweet dessert. Other sources of simple sugar are sugar added in cooked vegetables and a minute amount in cereals. e. 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? If not, justify. I need to increase my intake of complex carbohydrates and sugars from fruit and decrease my

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intake of simple sugars. I could replace some dessert items with fresh fruit. f. Evaluation of Fiber intake: complete the tables and questions below Recommended Fiber Intake for your age/gender 25 grams / day

Your Fiber Intake 16.57 grams

g. What are the main sources of fiber in your diet? Soluble Fiber Insoluble Fiber The main sources of soluble fiber in my diet: cashews, green peas, whole wheat flour, The main sources of insoluble fiber are: lentils, and wheaties cereal. blueberries, vegetables such as peas, bell peppers, cashews, whole weat flour, and lentils.

h. Discuss how both soluble and insoluble fiber can reduce risks for the development of certain diseases. Soluble Fiber Insoluble Fiber Solube fiber decreases the absorption of sugar. Insoluble fiber decreases transit time so that Therefore, less insulin is released from the harmful carcinogens have less time to be liver and production of cholesterol is also absorbed through the intestine. decreased by the liver. Finally, less cholesterol synthesis reduces the chances for cardiovascular disease and gallstones. Also, it slows gastric emptying, so it regulates blood glucose levels. i. List some additional food sources of soluble and insoluble fiber that you could incorporate into your diet. Soluble Fiber Insoluble Fiber I could incorporate some fruits, such as I could incorporate some apples, wheat bran, oranges, apples, and grapes. brown rice and other wheat products.

 Evaluation of protein intake. A. Complete the following. Estimated Protein Needs (show your work) 119/2=54.1kg; 54.1kg*(.8g/kg)=43.27 gram

Your Protein Intake (grams) 84.39

B. Categorize the significant complete protein sources in your diet as plant or animal sources. Animal Sources Plant Sources [Hint: make sure they are 4

Complete animal sources of protein include: milk, cheese, chicken and ham.

significant complete protein sources] I have no soy bean sources. However, some incomplete protein plant sources include: cashews, whole wheat flour and bread, lentil beans, and Special K cereal.

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? Yes, I need to make changes in my diet. I could include some foods that contain soy bean or are made from soy beans. I generally do not consume much animal based complete proteins except for dairy products. D. What are the health risks of consuming excessive protein, especially animal protein? Too much protein, especially animal protein, can cause colon cancer, kidney stones, and decreasing kidney function. Also, protein from animal sources lack in vitamins, minerals, fiber and phytochemicals. Further, protein from meat is often accompanied by much saturated fat and cholesterol, increasing risk of heart problems. Excessive protein in general can lead to an excess loss of calcium.

 Evaluation of vitamin/mineral. A. Complete the following table to list possible deficiencies if vitamin/mineral intake is too low. Vitamin/Mineral RDA/AI Your Good Food Deficiency Average Sources Symptoms/Diseases if intake Intake is chronically deficient Vitamin A 700 mcg 171.12mcg Liver,eggs, Xerophthalmia RAE milk, peaches Thiamin 1.1mg/day 1.59mg Meats, beans, Beriberi grains Riboflavin 1.1mg/day 3.21mg Milk, eggs, Cheilosis,dermatitis, liver sensitivity to sun Niacin 14mg/day 13.36mg Chicken, fish, Pellagra beef, grains Vitamin B6 1.3mg/day 2.01mg Meat, beans Microcytic, hypochromic anemia Vitamin B-12 2.4mcg/day 7.77mcg Fungi, animal Pernicious anemia, nerve products degeneration, paralysis Vitamin C 75mg/day 103.65mg Citrus fruits, Scurvy

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Vitamin D

5-15 mcg

11.26mcg

Vitamin E

15mg

9.36mg

Folate

400mcg/day 515.62mcg

Calcium

1300mg/day 2011.85mg

Iron

18mg/day

16.60mg

Magnesium

310mg/day

304.02mg

Phosphorus

700mg/day

1773.81mg

Potassium

4700mg/day 2952.55mg

Sodium

1500mg/day 2480.88mg

Zinc

8mg

12.98mg

green pepper, broccoli, strawberries Fatty fish, milk, cereal Oils, meat, beans, mango, apples Liver, cereals, legumes, Green vegetables, milk, tofu, almond Green vegetables, tofu, grains, beef Hard tap water, chocolate, meat, dairy Dairy, bakery, eggs, meats, sodas Fruits, vegetables, milk, grains, nuts Processed foods, milk products Green vegetables, beef, eggs, milk

Hypercalcemia Hemolysis, nerve degeneration Megaloblastic anemia, nerve tube defects Osteoperosis

anemia

Irregular heartbeat, weakness, muscle spasms None Heart failure, cramps, constipation Dizziness, coma, nausea, diarrhea, cramp Skin rash, diarrhea, decreased appetite, hair loss, poor wound healing, poor growth and development

B. Complete the following table to list possible toxicity effects, if vitamin/mineral intake is too high. Vitamin/Mineral UL Your Percent Food Toxicity Effects UL Vitamin A 3000mcg 5.704% Pain, skin disorders, hair loss, fetal malformation, increased liver size Vitamin C 2g 5.18% May cause diarrhea and stomach inflammation Vitamin D 50mcg 22.5% Hypercalcemia, growth retardation, 6

Vitamin E

1000mg

.936%

Niacin

35mg(supplements) 38.17%

Vitamin B6

100mg

2.01%

Folate

1000mcg

51.6%

Calcium

2500mg

80.47%

Iron Magnesium

36.9% 86.9%

Phosphorus

45mg 350mg(non-food sources) 3-4g

Zinc

40mg

32.5%

Sodium

2300mg

107.86%

59.13%

calcium deposits in organs and vessels Inhibits Vitamin K metabolism and anticoagulants, possible hemorrhage Headache, itching, GI tract and liver damage, increased blood flow to skin, blood vessel dilation or flushing Hand and foot numbness, nerve damage, walking difficulties Masks symptoms of vitamin-12 deficiency, none likely High blood and urinary calcium concentration, headache, irritability, kidney failure, soft tissue calcification, kidney stones Serious hemochromatosis, Diarrhea and weakness in people with kidney failure Impairs bone health in those with kidney failure, poor bone mineralization if calcium is low Diarrhea, cramps, depressed immune function, reduced copper absorption Increases calcium loss in urine, contributes to hypertension

 General evaluation: A. 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] Food Group Recommended Your Foods you might try to incorporate (or Intake Intake avoid) to meet recommendation Grains 6 ounces (6-11 5 servings I could incorporate rice and pasta. servings) Vegetables 2.5 cups (3-5 3.4 none servings) servings Fruits 1.5 cups (2-4 .2 I could incorporate an apple and orange servings) servings juice a day. Milk products 3 cups (2-3 5 servings I could replace a milk product with orange servings) juice. Meat and beans 5 ounces (2-3 .6 I could incorporate more lentils and meat servings) servings in my meals. Sweets and fats 195 calories of 8.6 I could cut down on sweets and oily sweets and 5 servings foods.

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teaspoons of oil (use sparingly) B. Describe your current daily exercise activity level. What type of exercise do you normally engage in? Do you consider it healthful? Discuss I currently engage in additional 30 minute exercise 2-4 days a week. I consider it healthful because I do try to walk to class when I can on a normal everyday basis. I try to vary the workout with strength training and cardiovascular workouts every other day.

C. 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. Monday Tuesday Wednesday Thursday Friday Saturday Sunday 30 min. 30 min. 30 min. 30 min. 30 min. 30 min. 30 min. workout treadmill or workout treadmill or workout treadmill or workout video or another video or another video or another video or another aerobic another aerobic another aerobic another strength exercise strength exercise strength exercise strength training training training training workout workout workout workout

D. Complete the following table about your BMI, using your anthropometric lab measurements Calculate your BMI (show your work) Wt=119lb/2.2=54.1kg; ht=(63in.*2.54)/100=1.6002 m BMI=54.1kg/(1.6002^2)=21.13

Obese Overweight Underweight Normal weight

Risk factors associated with BMI category (if any)

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 have a direct impact on my hunger with my emotions. The hunger ratings varied with each emotion. I also see no pattern with the amount that I consume in social situations or whether I am alone. I have seen that when I am stressed I tend to want some junk food while I am studying. This can lead to an intake of many fatty and salty foods, and this can kill my appetite for some healthier foods.

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F. 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. My current health is overall decent. I meet most of my vitamin and mineral RDA’s. Vitamin A, fiber intake, fruits and possibly some meat and beans intakes should be increased and fats need to be decreased. According to my anthropometric measurements, I have a healthy BMI, percent body fat, and broca index. In addition, I try to incorporate an extra 30 minutes of exercise atleast 2-4 times a week apart from daily walking across campus. In order to maintain my current body weight, I can continue the intake of low-fat, nutrient dense foods, and dairy products while monitoring my Vitamin A, fiber and fruit intake. Also, I can try replacing some fatty foods and maybe a dairy product with a fresh fruit that is high in Vitamin A. Lastly, I can continue my exercise routine and try to add to the frequency of my workouts throughout the week.

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