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: 1672.82 kcal My Energy Expenditure Estimate (EEE) from the analysis program was: 3784 kcal a. Calculate your estimated caloric needs and complete the table (show your work): Equation Compare to Compare to your your Average Estimated Energy Intake Energy Expenditure Estimated EER = 354 – (6.91 x 20) + 1.12 (9.36 x My EER is Based on my Energy 92.7 + 726 x 1.78) = 2634.95 kcal significantly EER and EEE, I Requirement lower than my have a negative Equation AEI by 962.13 Energy Balance kcal. which leads to weight loss. Basal Basal Metabolism x Physical Activity My Basal Based on my Metabolism x Factor = .9 kcal/hour/kg x 24 hours x 92.7 Metabolism x Basal (Physical kg x 1.12 = 2242.60 kcal PAF is Metabolism and Activity significantly EEE, I have a Factor) lower than my negative Energy AEI by 596.78 Balance which kcal leads to weight loss. DRI 2396 kcal My DRI is Based on my significantly DRI and EEE, I lower than my have a negative AEI by 723.18 Energy Balance kcal which leads to weight loss. Method

. 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. My EER was closest to my energy expenditure, but none of the methods were very accurate. This is probably do to the fact that I am currently trying to lose weight, so my energy intake is intentionally lower than recommended and my energy expenditure is much higher than usual. 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

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on your body weight over time (be specific, how much would you gain/lose over time)? Based on my AEI and EEE, I have a negative Energy Balance which leads to weight loss. Based on my 3 Day Average, I have a 2111.18 kcal deficit which is almost 1 lb. a day. If I continue a negative Energy Balance that is this drastic, I will lose the pounds quickly but I would probably gain the weight back just the same. d. Has your weight been stable over the past 6 months? If not, have you been trying to gain or lose weight? My weight has not been stable over the past 6 months. I’ve been trying to lose the weight I gained when I came to college. 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. Based on my energy intake and expenditure, I’m burning over 2,000 extra calories every day. When I filled out my Activity and Food Log, I was a having a very busy week. This attributed to the low caloric intake (I didn’t really have time to each), but the Activity Log was just my basic Wednesday. However, to me, this difference in energy balance seems a little extreme. I should increase my energy intake only slightly so I still have a negative energy balance, but not so drastic that I gain back the weight quickly.

 Evaluation of macronutrient distribution: A. Complete the following table about Macronutrients: Macronutrient Acceptable Macronutrient Your Macronutrient Percentages Distribution Range (Percentage (from 3-day average intake) Range) Fat 20 – 35% 32% Protein 10 – 35% 19% Carbohydrate 45- 65% 49% 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.] All my macronutrient percentages were in the healthy ranges, but I need to decrease the amount of fats I eat and increase the amount of protein. I can decrease fat by looking at substitutes for butter and healthier oils and also by eating meats that are leaner, which will also help increase my protein intake.

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

Major sources in your diet

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Saturated Fat Monounsaturated Fat Polyunsaturated Fat Cholesterol

____7-10__% kcal ___10-15 % kcal _ up to 10 % kcal ____300 __mg

___12_____% kcal ___11_____% kcal ____4_____% kcal ____204.4__mg

Butter and salad dressing Potato chips Peanut butter Beef, chicken, cheeses

B. How might the amount and type of fats that you currently consume affect your health over the long-term? My main consumption of fat is in saturated fat. If I continue to consume above the recommended intake it will raise my LDLs and lower my HDLs which puts me at a greater risk for cardiovascular disease. 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 need to limit the intake of all fats in my diet. By minimizing the amount of deep-fried food and pastries and by replacing fatty beef with skinless poultry and fish would give me the right amount of good fats and lower the bad ones.

 Evaluation of carbohydrate intake: a. Look at your food record. Do you think that you consume more simple sugars or complex carbohydrates? Explain why. According to my 3-Day Food Log, I consume more complex carbohydrates as opposed to simple sugars. While I did have a few sweetened beverages and sugar on my cereal and in my Poptarts, I consumed much more whole wheat breads, brown rice, potatoes, and vegetables. 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 g a day. This is amount is recommended to prevent ketosis and to help maintain brain function. Based on my NutriCalc 3-Day Average, I consumed 208.44g of carbohydrates. 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)? It is recommended that 5 – 10% of our calorie intake 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 sources of added/simple sugars in my diet are jellies, like Welch’s Concord Grape Jelly, sweetened cereals, like Frosted Flakes, juices, like Tropicana Orange Juice with added Calcium, and assorted desserts, like a portion of a Dove Dark Chocolate Bar and one Little

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Debbie Valentine Heart Cupcake. 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 feel that my carbohydrate consumption is at a healthy distribution between simple/added sugars and complex carbohydrates. However, it would be wise for me to minimize my added/simple sugars intake and choose more naturally sweetened foods such as fresh or frozen fruits. f. Evaluation of Fiber intake: complete the tables and questions below Recommended Fiber Intake for your age/gender 25 grams per day

Your Fiber Intake 23.06 grams

g. What are the main sources of fiber in your diet? Soluble Fiber Insoluble Fiber Vegetables, such as broccoli, peanuts, and Vegetables, such as broccoli and green bell peanut butter are my main sources of soluble pepper, rice, peanut butter, and wheat products fibers. are my main sources of insoluble fibers. h. Discuss how both soluble and insoluble fiber can reduce risks for the development of certain diseases. Soluble Fiber Insoluble Fiber Soluble fiber increases fecal bulk which in turn Insoluble fiber delays stomach emptying, slows decreases intestinal transit time which glucose absorption, and can lower blood decreases the risk of colon cancer. cholesterol. i. List some additional food sources of soluble and insoluble fiber that you could incorporate into your diet. Soluble Fiber Insoluble Fiber I need to incorporate more fruits and I need to increase the amount of wheat bran vegetables, such as apples, bananas, oranges, and wheat products and brown rice in my diets. and carrots, barley and oats, and beans, such as kidney beans, in my diet.

 Evaluation of protein intake. A. Complete the following. Estimated Protein Needs (show your work) (.8 g/body weight in kg/day) x (204 lbs x (1 lbs./2.2 kg)) = 74.2 g

Your Protein Intake (grams) 81.3 g

B. Categorize the significant complete protein sources in your diet as plant or animal sources. 4

Animal Sources Beef, chicken, milk, cheese, eggs, and bread.

Plant Sources [Hint: make sure they are significant complete protein sources] Black beans and rice.

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? I have a good variety of animal protein sources, but I could definitely incorporate different combinations to get plant proteins, such as adding green beans and almonds or green peas and sunflower seeds to my diet. D. What are the health risks of consuming excessive protein, especially animal protein? A high-protein diet is harmful because it is low in plant foods that contain fiber, vitamins, and phytochemicals. This diet is high in saturated fat and cholesterol. Excessive intake of processed red meat is linked with colon cancer and large amounts of protein can be a burden on the kidneys. Also, this diet may increase calcium loss in the urine.

 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 Symptoms/Diseases Average Sources if intake is chronically deficient Intake Vitamin A 700-900 362.17 μg Liver, Fortified Night blindness, μg milk, Fortified Xerophthalmia, Poor growth, breakfast and dry skin. cereals, sweet potatoes, spinach, greens, carrots, cantaloupe, apricots, and broccoli Thiamin 1.1-1.2 .97 mg Sunflower Beriberi mg seeds, pork, whole and enriched grains, dried beans, and peas. Riboflavin 1.1-1.3 1.15 mg Milk, Inflammation of the mouth and mg mushrooms, tongue, cracks at the corners of spinach, liver, the mouth, and eye disorders. and enriched

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Niacin

14-16 mg

19.93 mg

Vitamin B6

1.3-1.7 mg

1.76 mg

Vitamin B-12

2.4 μg

3.34 μg

Vitamin C

75-90 mg

97.56 mg

Vitamin D

5-15 μg

1.62 μg

Vitamin E

15 mg

4.83 mg

Folate

400 μg

290.43 μg

grains. Mushrooms, bran, tuna, salmon, chicken, beef, liver, peanuts, and enriched grains. Animal protein foods, spinach, broccoli, bananas, salmon, and sunflower seeds. Animal foods (not natural in plants), organ meats, oysters, clams, and fortified, ready-to-eat breakfast cereals. Citrus fruits, strawberries, broccoli, and greens. Vitamin D fortified milk, fortified breakfast cereals, fish oils, sardines, and salmon. Plant oils, products made from plant oils, some greens, some fruits, nuts and seeds, and fortified breakfast cereals. Green leafy vegetables,

Pellagra

Headache, anemia, convulsions, nausea, vomiting, flaky skin, and sore tongue.

Macrocytic anemia and poor nerve function.

Scurvy, poor wound healing, pinpoint hemorrhages, and bleeding gums. Rickets in children and Osteomalacia in adults.

Hemolysis of red blood cells and nerve degeneration.

Megaloblastic anemia, inflammation of tongue,

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Calcium

1.0-1.2 g

599.25 mg

Iron

8-18 mg

11.94 mg

Magnesium

310-420 mg

197.63 mg

Phosphorus

700 mg

898.73 mg

Potassium

4.7 g

2453.92 mg

Sodium

1.5 g

2025.05 mg

8-11 mg

7.58 mg

Zinc

orange juice, organ meats, sprouts, and sunflower seeds. Dairy products, canned fish, leafy vegetables, tofu, fortified orange juice and other fortified foods. Meats, seafood, broccoli, peas, bran, and enriched breads. Wheat bran, green vegetables, nuts, chocolate, and legumes. Dairy products, processed foods, fish, soft drinks, bakery products, and meats. Spinach, squash, bananas, orange juice, milk, meat, legumes, and whole grains. Table salt, processed food, condiments, sauces, soups, and chips. Seafood, meats, greens,

diarrhea, poor growth, and depression.

Increased risk of osteoporosis.

Fatigue, anemia, and low glood hemoglobin values.

Weakness, muscle pain, and poor heart function.

Possibility of poor bone maintenance.

Irregular heart beat, loss of appetite, and muscle cramps.

Muscle cramps.

Skin rash, diarrhea, decreased appetite and sense of taste, hair

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and whole grains.

loss, poor growth and development, and poor wound healing.

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 3000 μg 12.1% Fetal malformations; Hair loss; Skin changes; Bone pain; Fractures Vitamin C 2g 4.88% Development of diarrhea; can alter some diagnostic test Vitamin D 50 μg 3.24% Growth retardation; Kidney damage; Calcium deposits in soft tissue Vitamin E 1000 mg .483% Muscle weakness; Headaches; Nausea; Inhibition of vitamin K metabolism Niacin 35 mg 56.9% Flushing of skin Vitamin B6 100 mg 1.76% Nerve destruction Folate 1000 μg 29.0% Mask B-12 deficiency Calcium 2500 mg 24.0% Kidney stones Iron 45 mg 26.5% Liver and heart damage in extreme cases; GI upset Magnesium 350 mg 56.5% Causes diarrhea and weakness in people with kidney failure Phosphorus 3-4 g 22.5-30.0% Impairs bone health in people with kidney failure; Poor bone mineralization if calcium intakes are low Zinc 40 mg 19.0% Reduced copper absorption; Diarrhea; Cramps; Depressed immune function Sodium 2300 mg 88.0% Hypertension; Calcium loss in urine

 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 Fats, Oils, and Add 410 calories a 12.5 I need to avoid butter, oil, and added Sugars day servings sweeteners. Milk, Yogurt, and 3 cups .9 I need to drink more milk and incorporate Cheese servings more yogurts and cheeses into my diet. Meat, Eggs, Nuts, and 6.5 ounces 2.6 I eat A LOT of rice and beans but I need Beans servings to up the amount of meats and eggs that I eat.

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Vegetables

3.5 cups

Fruit

2 cups

Bread, Cereal, Rice, and Pasta

9 ounces

7.4 servings .7 servings 4.4 servings

I accomplished the serving goal for vegetables! I need to eat more fresh or frozen fruits which will also help lower my added/simple sugar intake. I’ve almost accomplished the serving goal for this group, but I need to eat more whole grained foods, like breads and pastas.

B. Describe your current daily exercise activity level. What type of exercise do you normally engage in? Do you consider it healthful? Discuss My normal day I walk about 3 miles around campus with an approximately 10 lbs. backpack. On Mondays, Wednesdays, and Fridays, I take a ballet class for an hour. Unfortunately, on Tuesdays and Thursdays, I don’t do too much extra activity in addition to walking around campus. At the beginning of the semester, I went to the TRECS every Tuesday for an hour and a half, but as I became busier, working out went to the back burner. Also, it is so difficult to find parking on campus that sometimes it isn’t worth it. 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 Ballet Run Ballet Run Ballet REST REST Class 30 minutes Class 30 minutes Class 1 hour Weightliftin 1 hour Weightliftin 1 hour Ab g Ab g Ab Workout 30 minutes Workout 30 minutes Workout 15 minutes Stretch 15 minutes Stretch 15 minutes 15 minutes 15 minutes D. Complete the following table about your BMI, using your anthropometric lab measurements Calculate your BMI (show your work) (204/2.2)/((70/39.4)2) = 29.3

Obese Overweight Underweight Normal weight Overweight

Risk factors associated with BMI category (if any) Cardiovascular Disease; Hypertension; Type II Diabetes; Increased risk for disease

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

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how these psychosocial aspects of your dietary pattern might influence your overall health. For the most part, I ate when I was hungry, but I have to admit that I am a social eater. At the time the Food and Activity Log were done, I was very busy with school work and extracurricular activities, so this project doesn’t correctly portray my daily activity and eat habits. Normally, when I eat breakfast or lunch by myself I tend to eat less mainly because I pack my lunch, so that’s a set quantity, and I eat breakfast on the way to school, so I grab the food that my hands can carry which usually consists of a Nutrigrain bar and Carnation Instant Breakfast drink. Dinner is harder to control because I eat with my roommates and we always have extra food left in the kitchen. 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. Based on my anthropometric measurements, I am considered overweight. However, my current dietary intake and physical activity level have me in a calorie deficit of about 2100 kcal, which is an insane amount; that’s roughly four pounds a week. While I am trying to loose weight, loss this drastic is a little ridiculous. So, to reach a healthier weight, I’ve set 3 attainable goals for myself. 1) In order to have good cardiovascular health, I would like to be able to run the Race for the Cure 5K this upcoming October. 2) I would also like to have an all-over better muscular tone, which would make calorie metabolism more efficient. 3) For a healthier diet, I would like to limit my simple sugar intake and replace high fat meats like beef with a leaner chicken or turkey and to also eat more fruits and vegetable (I found out through this project that I definitely don’t eat enough fruits).

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