Nutrition Energy Balance Report Quest

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: 2085.11 kcal (AEI) My Energy Expenditure Estimate from the analysis program was: 2,004 kcal (EEE) A. Calculate your estimated caloric needs and complete the table (show your work): Method

Equation

Estimated

Compare to your

Compare

Energy Needs

Energy Intake

Energy Expenditure

(EEN)

(EEN-AEI)

(EEN-EEE)

Estimated Energy Requirement (EER) Equation

EER = 354 – (6.91x19)+(9.36x126+726x1.72) = 354-(131.29)+(1179.36+1248.72) = 222.71+2428.08 = 2650.79

2650.79

565.68

646.79

Basal Metabolism x (Activity Factor)

BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) = 1428.7

1428.7

-656.41

-575.3

2403

317.89

399

DRI

to

your

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. I would have to say estimated energy requirement (EER) was closest to estimating the most accurate at estimating energy intake and expenditure. However the negative value for energy expenditure seems inaccurate when solved from the basal metabolic equation. The reasoning for why I believe this equation is closer to the actual is it takes a lot more variables into account when determining the ending value. 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.

My energy intake is 81.11 kcals greater than my estimated energy expenditure. If this were to go on for several years, I would eventually begin to gain extra weight if I did not happen to increase my energy expenditure or decrease my energy intake.

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

Yes, my weight has been stable at 126 lbs. for at least the last six months. I have neither tried loosing weight or gaining. 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 believe I need to very slightly change my energy expenditure and increase it ever so slightly. I could do this by exercising one more time a week then I am now, by doing so this would make my energy expenditure equal my energy intake, which is considered ideal because then neither weight is lost or gained. If I was unable to make it to the gym that week for one extra work out I could instead practice varying my food, eating in moderation, and balancing out my food groups. This would allow me to become more aware of the food choices I am making and the nutritional content I am acquiring.

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

Acceptable Macronutrient Distribution Range (Percentage Range)

Your Macronutrient Percentages

Fat

20-30%

26%

Protein

10-35%

11.83%

Carbohydrate

45-65%

62.17%

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.]

When comparing my macronutrient percentages to the acceptable macronutrient distribution range they fall within the acceptable 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

7 to 10% kcal

8% kcal

Chips, cookies, crackers

Monounsaturated Fat

Less than 15% kcal

7% kcal

Popcorn, oatmeal, and whole grain wheat

Polyunsaturated Fat

Less than 10% kcal

4% kcal

Fish, cereal, whole grain

products Cholesterol

Less than 300mg

98.17 mg

Animal product (cheese, milk, sausage, salami, etc.)

How might the amount and type of fats that you currently consume affect your health over the longterm? Consuming an excessive amount of fat is extremely unhealthy for the body because it can lead to many health risks such as: raise LDL, lower HDL, increase risk for cardiovascular disease, Hypertension, Diabetes. By following the recommended percents of each type of fat I can decrease the risk of developing such disease such as the previously mentioned above. B. 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 could make some of the following food changes to diet to have a lower cholesterol intake. Some examples are replacing sausage with fish or skinless chicken. I could also try to make sure all of my grain choices were whole grain as well. These slight changes would help reduce my daily fat intake.

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

Simple sugars consist of fructose, sucrose, glucose. Complex carbohydrates contain multiple sugar units, like starch and glycogen. Starch is a product from plants and glycogen is a product from animals. Being that human diets consist mainly of animals, fruits, vegetables, and other plant sources it is easy to conclude that I consume more complex carbohydrates than I do simple sugars. B.

What is the RDA for carbohydrates?

RDA is 130g/day for an adult which is the minimum amount for brain function. 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.

Recommendation for simple sugar intake is less than 10% of total kcals/day What are the major sources of added/simple sugars in your diet (excluding fresh, frozen, and no-sugar added fruits)? D.

The sugar (aspartame) in my soft drink is something that could be eliminated if I were to choose to drink something else. I could also stop putting a tablespoon of brown sugar on my oatmeal in the morning which is a source of sucrose. The cookies I occasionally eat also contain several added sugars that are

unnecessary 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 am definitely consuming enough carbohydrates; however I could make a few changes to my diet so I would not be consuming as many simple/added sugars with those carbohydrates. An example of how I could do such is by taking out the amount of granola bars I eat a day and replace it with foods like: pasta, veggies, and fruits. These foods are better because the percentage of calories from carbohydrates is more important than the total amount of carbohydrate in a food when planning a healthy highcarbohydrate diet. F.

Evaluation of Fiber intake: complete the tables and questions below

Recommended Fiber Intake for your age/gender

Your Fiber Intake

AI for women is 25g a day

My total dietary fiber was 22.56g.

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

Insoluble Fiber

Inside of apple Carrots Oatmeal

Peel of apple Whole grain bread Whole grain wild brown rice

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

Insoluble Fiber

Delays stomach emptying because is slows glucose Reduces the risk for colon cancer because of the absorption, can lower blood cholesterol. Can also rich antioxidants. It also decreases transit time. reduce risk for cardiovascular disease and Also decreases cholesterol synthesis in the liver. gallstones. i. List some additional food sources of soluble and insoluble fiber that you could incorporate into your diet. Soluble Fiber

Insoluble Fiber

Fruits (orange) Vegetables (carrots) Oats

Celery (strings) Peel of an apple Brown rice

Psyllium seeds

Wheat Bran

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

Your Protein Intake (grams)

0.8g protein x kg of body wt. = estimate 57.3kg x 0.8g = 45.84g protein

63.11g of protein

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]

Tuna fish Milk Cheese Yogurt

Whole wheat bread Apple Carrots

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 do need to increase the amount of plant proteins I receive because right now I rarely consume the adequate amount that I am suppose to consume on a daily basis. By doing so I will benefit because plants contain zero cholesterol. Phytochemicals are also in plants and it is believed that they help to promote healthy hearts, cancer-fighting, and help with better glucose control. D. What are the health risks of consuming excessive protein, especially animal protein? If one consumes too much protein they run the risk of getting high cholesterol, because this is found in animal products. Excessive consumption of red meat is linked with colon cancer, it is also a burden on the kidney, and it also may increase calcium loss in the urine.

 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 ug/d

854.66 mcg

Spinach

Zerathalmia, decreased immune deficiency, and night blindness.

Thiamin

1.1 mg/d

1.75 mg

Pork

Beriberi and wet Beriberi

Riboflavin

1.1 mg/d

2.22 mg

Oysters

Cheilosis, sensitivity to the sun, and

dermatitis. Niacin

14 mg/d

22.86 mg

Chicken

Pellagra, diarrhea, dementia, dermatitis, and death.

Vitamin B6

1.3 mg/d

1.86 mg

Potatoes

Anemia, depression, vomiting, skin disorders, and nerve irritation.

Vitamin B-12

2.4 ug/d

2.92 mcg

Hot dogs

Pernicious anemia, nerve degeneration and paralysis.

Vitamin C

75 mg/d

18.69 mg

Oranges

Scurvy, bleeding gums, weakness, fractures, and fatigue.

Vitamin D

5 ug/d

2.98 mcg

Fatty fish

Rickets and Osteomalacia.

Vitamin E

15 mg/d

1.06 mg

Shrimp

Hemolysis, nerve degeneration, and Erythrocyte hemolysis.

Folate

400 ug/d

335.52 mcg

Cereals

Mega blast anemia and neural tube defects.

Calcium

1000 mg/d

854.49 mg

Milk

Osteoporosis and fragile bones

Iron

18 mg/d

16.54 mg

Beef or seafood

Iron deficient anemia and Heart Disease (hemochromatosis).

Magnesium

1.8 mg/d

200.77 mg

Nuts

Bone metabolism, muscle cramps, vomiting, and irregular heart beat.

Phosphorus

700 mg/d

1105.11 mg

Soft drinks

Contributes to bone loss and phosphate ions, kidney function.

Potassium

4,700 mg/d

1788.73 mg

Dried beans

Hypertension, muscle cramps, heart failure, confusion, and constipation.

Sodium

1,500 mg/d

4780.08 mg

Processed foods

Very rare, muscle cramps, dizziness, shock, vomit, and coma.

Zinc

8 mg/d

8.04 mg

Whole grain bread

Sink rash, diarrhea, decrease appetite, hair loss, poor wound healing.

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

3000 ug/d

2893 ug/d

Bone/ muscle pain, loss of appetite, skin disorders, headache, dry skin, hair loss, vomiting, increased size of live, and fetal malformation.

Vitamin C

2000 ug/d

1364 ug/d

Diarrhea and stomach inflammation.

Vitamin D

50 mg/d

41 mg/d

Calcium deposits in skin, organs, and blood.

Hepercalcemia and growth retardation. Vitamin E

1000 ug/d

792 ug/d

Inhibits vitamin K metabolism, anticoagulants, hemorrhage, and muscle weakness, headaches, and nausea.

Niacin

35 ug/d

22 ug/d

Niacin red flush.

Vitamin B6

100 mg/d

83 mg/d

Nerve damage, numbness in hands and feet, and trouble waking.

Folate

1000 mg/d 449 mg/d

Mask vitamin B-12 deficiency.

Calcium

2,500 mg/g

2,198.7 mg/g

Renal disease

Iron

45 mg/d

39.95 mg/d

Heart Disease, Hemochromatosis, constipation, and death.

Magnesium

350 mg/d

269 mg/d

Diarrhea, vomiting, sweat, and weakness.

Phosphorus

4,000 mg/d

3,098 mg/d

Kidney function and phosphate ions bind calcium.

Zinc

40 mg/d

32.57 mg/d

Inhibits copper metabolism, increases risk for prostate cancer, diarrhea, cramps, and depressed immune system.

Sodium

2.3 g/d

1.94 g/d

None

C.

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

I do take a multivitamin, fish oil capsule, vitamin C, and a calcium pill. The reason for taking so many pills is because two or three years ago when I was extremely active my doctor told me to take so many. However, now looking at the amount of nutrients I receive on a daily basis I could probably just start taking the multivitamin and fish oil pill and be alright with just the two pills.

 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 ounces

12.0

Limit the number of granola bars I eat in one day.

Vegetables

2 ½ cups

0.7

Eat a variety of veggies like broccoli, cauliflower, corn, and peas.

Fruits

2 cups

1.9

Oranges, pears, and pineapple.

Milk

3 cups

1.8

Yogurt, skim milk, and cheese.

Meat and Beans

5 ½ ounces

1.1

More lean meat like beef, chicken and such.

Fats and Oils

Limit

10.3

Definitely cut back on some of the foods that have a lot of sugar and fat such as cookies, chips, and popcorn.

B.

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

My current daily exercise activity level is lightly active. If I were to workout one or two more times a week I would consider it to be healthy. Right now I don’t follow a strict schedule, my workouts consist of what I feel like doing that day or if I even have time to go to the gym. This usually depends on the amount of work I have to accomplish. I would like to try to make it to the gym more than once of twice a week. However I have not tried doing a schedule before and maybe that may be more helpful. Although, whenever I am on campus I try to walk to all my classes that way I also get a little more exercise instead of taking the bus or a car. 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 Jog for 45mins on treadmill

Tuesday

Wednesday

Lift weights for 30mins

Use elliptical machine for 45 min.

Thursday

Day to rest

Friday

Saturday

Sunday

Lift weights for 30mins

Pilates for 45mins on treadmill

Day to rest

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

BMI = wt(kg)/ ht(m2) 19.4 = (57.3kg)/ (1.72m2)

Obese Overweight Underweight Normal weight

Risk factors associated with BMI category (if any)

Normal weight

None, the ideal range is from 18.5 to 24.9

BMI = 19.4

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. Looking at my rating from the food record, I found out that I do not eat emotionally. However, I usually tend to eat less when I am alone as opposed to when I am with a group. If others around me are eating and I have not eaten yet I tend to eat with others. If I ate emotionally it may cause me to put on extra pounds I do not need or if one were not to eat with others or alone it could cause one to be undernourished, both of which are signs of malnutrition. 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 recent anthropometric measurements, current dietary intake and physical activity level, I found myself to be healthy according to anthropometric measurements. However, I found that increasing my physical activity level would help me to maintain a healthy lifestyle and attribute to my overall heath. I also need to make some minor changes in my diet, because according to my.pyramid.gov and the computer program I am not getting enough fruits and vegetables in my diet. If I try to add a fruit and veggie for lunch and dinner and maybe a fruit for breakfast I could improve my fruit and vegetable intake. Goals: 1. Become more active than I currently am; aim for 3 to 5 times per week. 2. Maintain my current weight by eating a healthy balance of food, varying the food groups I eat from, and eating in moderation. 3. Try to work out for at least 45min.