Ntr 100: Energy Balance Report

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: 1855 kcal (AEI) My Energy Expenditure Estimate from the analysis program was: 2770 kcal (EEE) A. Calculate your estimated caloric needs and complete the table (show your work): Method

Equation

Estimated

Compare to your

Compare

to

your

Energy Needs

Energy Intake

Energy Expenditure

(EEN)

(EEN-AEI)

(EEN-EEE)

Estimated Energy Requirement (EER) Equation

354 – (6.91 x AGE) + PA x [(9.36 x WT) + (726 x HT)]

2488.6

2488.6 – 1855 = 633.6

2488.6 – 2770 = -281.4

Basal Metabolism + AF

.9 x 24 x WT

1373.76

1373.76 – 1855 = -481.24

1373.76 – 2770 = -1396.24

2000

2000 – 1855 = 145

2000 – 2770 = -770

DRI .

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. Using the EER equation to determine my energy needs produced a number closest to my energy expenditure. However, I do not think that the given methods to estimate my needed amount of energy are correct. I have dieted in the past, and the only way for me to lose weight has been to eat no more than 1700 calories on a regular basis and be more physically active than I currently am. 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.

One would think that because I consume on average nearly one thousand calories less than I expend each day that I would lose weight. However, I losing weight is not so simple for me, and my body will gain weight much more easily and especially if I am taking in 2500+ calories per day.

Has your weight been stable over the past 6 months? If not, have you been trying to gain or lose weight? D.

I have lost five pounds over the past month (October-November). However, I was not specifically trying to lose weight. I know that my new job has had a big impact on my eating habits, and there is good reason to assume that my weight loss can be attributed to moving jobs. I work six hour shifts now with no breaks for eating. Before, I was a manager at a fast food restaurant (Chick-fil-A). Although I did not consume much of the fried foods at Chick-fil-A, I was able to eat more often, and I suspect that I did eat more overall during my time there as well. 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.

Although my worries are few, I do know that I could make a few changes to better my physical health. It would be wise for me to take in more fiber; drink more water; consume more of vitamins A, D, and E; as well as more phosphorous, magnesium, potassium, and calcium. My current intake is not generally far off from what I should be taking in, but some adjustments would be wise in order to ensure proper intake.

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

Acceptable Macronutrient Distribution Range (Percentage Range)

Your Macronutrient Percentages

Fat

20-35%

21%

Protein

10-35%

12%

Carbohydrate

45-65%

67%

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 definitely think I need to consume a smaller percentage of foods from carbohydrates. Because I am usually eating while moving (whether walking to class, driving, or so on, I tend to grab snacks that are quick and not messy which are usually high carb foods. Such foods include fig bar cookies, quaker sweet and salty bars, PB&J, bananas, apples, and so on. I would like to replace some of these carbohydrates with some lean protein sources such as soy products and lean meats.

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

Your Intake

Major sources in your diet

Saturated Fat

7-10% kcal

6% kcal

Cream cheese, chicken, peanut butter, pizza, chocolate candies, chili

Monounsaturated Fat

10-15% kcal

5% kcal

Peanut butter, cream cheese, fig cookie bars, chocolate candies, chili, crackers, cereal bar, cookies

Polyunsaturated Fat

Up to 10% kcal

3% kcal

Fig cookie bars, quaker oats bar, peanut butter, chili

Cholesterol

300 mg

77.08mg

Milk, chicken, cream cheese, pizza, tuna, pumpkin bread, chili, cookies

B. How might the amount and type of fats that you currently consume affect your health over the long-term? I currently do not even approach my RDAs for different types of fats, so I do not need to be worried about over consuming such fats. However, there’s a slight chance that taking in too little fat could cause a sort of deficiency, but the chances of this are rare. 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 do not believe I need to make any such adjustments concerning my fat intake. I am not eating as much as I am advised to, but I do not think that my body will suffer any serious negative consequences due to this lacking intake.

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

I think my carbs are pretty split down the middle as far as simple versus complex are concerned. Almost exactly fifty percent of my carbs are from sugars. B.

What is the RDA for carbohydrates?

The RDA is near 400 grams for me. 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.

This percentage should not exceed 10% of total calorie inake. What are the major sources of added/simple sugars in your diet (excluding fresh, frozen, and no-sugar added fruits)? D.

Desserts and juices are by far the greatest sources of simple/added sugars in my diet. 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.

I know that it would be wise for me to reduce my intake of sweets such as cereal bars, fig bar cookies, and so on. I would like to try to replace these refined sugars with fresh fruits and vegetables as well as whole grain products.

F.

Evaluation of Fiber intake: complete the tables and questions below

Recommended Fiber Intake for your age/gender

Your Fiber Intake

38.79 g

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

Soluble Fiber

Insoluble Fiber

Special K cereal, whole wheat grains, quaker oats Whole wheat grains, apple sauce, double fiber bars, double fiber bread, applesauce bread, celery h. Discuss how both soluble and insoluble fiber can reduce risks for the development of certain diseases. Soluble Fiber

Insoluble Fiber

Can lower blood cholesterol and slow glucose Help body clean out harmful contents by absorption, allowing the body more time to increasing fecal bulk and decreasing intestinal dispose of glucose. It also delays stomach transit time. emptying to give a feeling of fullness. This helps prevent overeating which may lead to several problems. i. List some additional food sources of soluble and insoluble fiber that you could incorporate into your diet. Soluble Fiber

Insoluble Fiber

Apples, bananas, oranges, carrots, barley, oats, Whole grain products, wheat bran, brown rice, kidney beans, whole grain products celery

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

Your Protein Intake (grams)

53.98 g

60.01 g

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]

Milk, chicken, cream cheese, tuna, pizza, meats

Cereal, whole grains, peanut butter, special k cereal, beans

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 would definitely like to consume more animal sources of protein as well as soy protein. I know my diet is lacking in healthy meat sources, and I would like to begin to eat more healthy meats. I would also like to try to incorporate more soy protein products into my diet. D. What are the health risks of consuming excessive protein, especially animal protein? This encourages a dependency on animal protein, and it usually leads to a deficiency in plant proteins which is a vital provider of fiber, vitamins, minerals, and phytochemicals. Also, animal protein is generally high in saturated fats and cholesterol. High protein diets can cause calcium loss in urine. Excessive intake of red meat is associated with colon cancer.

 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

Deficiency Symptoms/Diseases if intake is chronically deficient

Vitamin A

700

520.99

Dark & richly colored plants, cheese, liver, eggs

Night blindness, Xerophthalmia, Bitot’s spots, hypokeratosis, decreased immune function

Thiamin

1.00

1.66

Pork & organ meats, whole grains, green beans, milk, OJ, peanuts, seeds, ready to eat cereals

Beriberi

Riboflavin

1.00

2.62

Milk, enriched grains & cereals, eggs, liver, spinach

Cherilosis, inflammation of mouth and tongue

Niacin

14.00

24.76

Enriched grains, beef, chicken, turkey, fish

Pellagra, Dermatitis

Vitamin B6

1.20

2.34

Fortified breakfast cereals, wheat germ, potatoes, spinach, avocados, bananas

N/A

Vitamin B-12

2.40

5.31

Animal products, organ meats, seafood, hot dogs

Pernicious anemia, nerve degeneration & paralysis

Vitamin C

65.00

174.07

Citrus fruits, cauliflower, broccoli, strawberries, romaine lettuce, potatoes

Scurvy

Vitamin D

5.00

3.66

Fatty fish, fortified milk, Osteoporosis, breast cancer, some fortified cereals rickets, osteomalacia, prostate and colon cancer

Vitamin E

15.00

13.8

Wheat germ, nuts, shrimp, seeds, cabbage, tomatoes, sweet potatoes, mangos

Folate

400.00

412.42

Liver, fortified breakfast Megaloblast cells, cereals, grains, legumes, Megaloblastic anemia, neural OJ tube defects

Calcium

1300.00

1175.68

Tofu, shrimp, salmon, milk products, fortified OJ and grains, green veggies

Rapid intestinal motility, vitamin D deficiency, cramps, osteoporosis

Iron

15.00

22.28

Whole and enriched grains, wheat germ, oatmeal, green veggies, potatoes, peaches

Anemia, decrease in hemoglobin & hematocrit, decreased immune function

Magnesium

360.00

212.53

Whole grains, veggies, nuts, seeds, meat, dairy, chocolate

Irregular heartbeat, weakness, muscle spasms, nausea, seizures, disorientation

Phosphorus

1250.00

762.83

Dairy, bakery products, eggs, sodas, meat

n/a

Potassium

4700.00

2073.52

Fruits, veggies, milk, Low blood potassium grains, meat, dried beans

Sodium

2300.00

2236.94

Dairy products, processed foods

Persistant vomiting & diarrhea, excessive perspiration, muscle cramp, shock, dizziness, coma

Zinc

9.00

11.27

Whole grains, fortified cereals, green veggies, dairy, beans, eggs

n/a

Breakdown of cell membranes, nerve degeneration, Hemolysis

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

2800.00

18.6

Fetal malformation, bone/muscle pain, loss of appetite, skin disorders, headaches, hair loss, vomiting, increased liver size

Vitamin C

1800.00

9.6

n/a

Vitamin D

50.00

7.3

Over-absorption of calcium, growth retardation, increased calcium excretion, hypercalcemia, calcium deposits

Vitamin E

800.00

1.7

Muscle weakness, headaches, nausea, inhibit vitamin K metabolism, hemorrhage

Niacin

30.00

82.5

Niacin flush

Vitamin B6

80.00

2.9

Nerve damage

Folate

800.00

51.5

n/a

Calcium

2500.00

47.0

Calcium deposits

Iron

45.00

49.5

Hemochromatosis, diarrhea, constipation nausea, abdominal pain, respiratory collapse

Magnesium

350.00

60.7

Diarrhea

Phosphorus

4000.00

19.0

Inefficient kidney function, calcium binding, bone loss

Zinc

34.00

33.1

Inhibited copper metabolism, diarrhea, cramps, nausea, vomiting, depressed immune function

Sodium

2300.00

97.2

C.

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

I think that taking a supplement would be a good idea. I am lacking in my intake in such areas as vitamins A and D, potassium, phosphorus and magnesium. I am not approaching upper limits for any vitamins or minerals except niacin and sodium.

 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

6-11 servings

11.8

Avoid too many cereals and breads

Vegetables

3-5 servings

1.2

Incorporate more fresh and easy to carry

veggies like carrots, celery, and so on. Fruits

2-4 servings

2.0

Add one more fruit a day by way of a100% juice drink.

Milk

2-3 servings

1.5

Add a yogurt to each day’s menu.

Meat & Beans

2-3 servings

1.0

Have a full serving of meat or beans (such as chicken or fish) each evening after work.

Oils, Fats, Sugars

8 teaspoons

18.9

Reduce amount of cookies and processed meal/snack bars.

B.

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

During my few hours at school, I walk approximately two miles. I then go to ice skating twice a week where I skate for around 45 minutes. I then go to work where I am constantly walking, moving, lifting, carrying, and cleaning. My shifts are generally around 6.5 hours long. I then go home to do homework for the remainder of the night. On Saturdays, I do 30-45 minutes of cardio (usually running or using the elliptical), and I walk several miles. I know that my daily activity level is not very flexible right now, but I do not think it is unhealthful. I would love to be able to have a consistent work-out plan for each day of the week, but that is not a possibility for me right now. 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

Saturday

35 minutes of cardio

Strength training

35 minutes of cardio

Strength training

35 minutes of cardio

Strength training

Flexibility training

Flexibility training

Flexibility training

Flexibility training

Flexibility training

Flexibility training

Sunday

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 k = 63.6 = 23.9 HT m^2 (1.63)^2

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. Although I was not generally extremely hungry when I ate nor was I usually with other people, I do not consider myself an emotional eater. The reason my eating habits are the way they are is that I must make myself eat at times even when I am not hungry (like before work) because if I do not eat then, I will have to go as much as eight hours without another eating opportunity. Also, I usually eat along because I eat while doing another activity in order to use my time efficiently. For example, I often eat while doing homework or driving my car. 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.

I am currently in very good health, both according to this assignment as well as my doctor. I am at all healthy states for measurements made in the anthropometric lab. I currently eat a fairly balanced diet, and I exercise on a daily basis due to my job and schooling. However, I would like for my diet to consist of more variety as well as more fruits, vegetables, and lean meats. I would like to attempt to make more time for extra exercise. This includes going running at least three times a week. I would also like to work on strength training and flexibility. I do not regularly engage in physical activity demanding flexibility, and I would like to do so. I would also like to learn how to create more lean body mass and get rid of excess fat.