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

your Average Energy Intake

Compare to your Estimated

Energy Expenditure

Estimated Energy RequirementEquation

EER=354-(6.91*AGE)+PA*(9.36*WT+726*HT);EER=2090.85

1781.59 2049

Basal Metabolism x (Physical Activity Factor)

119/2.2=54.1; 54.1*.9=60.1; 60.1*24=1442.41442.4*1.12=1615.49

1781.59 2049

DRI 2403 1781.59 2049

.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.

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.

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)

Your Macronutrient Percentages(from 3-day average intake)

Fat 20-35% 36%Protein 10-35% 19%Carbohydrate 45-65% 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 Major sources in your diet

Saturated Fat __7-10____% kcal _12______% kcal Milk, cheese, oil, cheetosMonounsaturated Fat ___10-15__% kcal _13______% kcal Milk, cashews, canola oil,

dressing, cheetosPolyunsaturated Fat _up to10__%

kcal__6_ ____% kcal Milk, cashews, canola oil,

cheetos, dressingCholesterol __up to 300____mg ___131.44_mg 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 Your Fiber Intake25 grams / day 16.57 grams

G. What are the main sources of fiber in your diet? Soluble Fiber Insoluble FiberThe main sources of soluble fiber in my diet: cashews, green peas, whole wheat flour, lentils, and wheaties cereal.

The main sources of insoluble fiber are: 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 FiberSolube fiber decreases the absorption of sugar. Therefore, less insulin is released from the liver and production of cholesterol is also 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.

Insoluble fiber decreases transit time so that harmful carcinogens have less time to be absorbed through the intestine.

I. List some additional food sources of soluble and insoluble fiber that you could

incorporate into your diet.Soluble Fiber Insoluble FiberI could incorporate some fruits, such as oranges, apples, and grapes.

I could incorporate some apples, wheat bran, brown rice and other wheat products.

Evaluation of protein intake.

A. Complete the following.Estimated Protein Needs (show your work) Your Protein Intake (grams)119/2=54.1kg; 54.1kg*(.8g/kg)=43.27 gram 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

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

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

Average Intake

Good Food Sources

Deficiency Symptoms/Diseases if intake is chronically deficient

Vitamin A 700 mcg RAE

171.12mcg Liver,eggs, milk, peaches

Xerophthalmia

Thiamin 1.1mg/day 1.59mg Meats, beans, grains

Beriberi

Riboflavin 1.1mg/day 3.21mg Milk, eggs, liver

Cheilosis,dermatitis, sensitivity to sun

Niacin 14mg/day 13.36mg Chicken, fish, beef, grains

Pellagra

Vitamin B6 1.3mg/day 2.01mg Meat, beans Microcytic, hypochromic anemia

Vitamin B-12 2.4mcg/day 7.77mcg Fungi, animal products

Pernicious anemia, nerve degeneration, paralysis

Vitamin C 75mg/day 103.65mg Citrus fruits, green pepper,

Scurvy

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broccoli, strawberries

Vitamin D 5-15 mcg 11.26mcg Fatty fish, milk, cereal

Hypercalcemia

Vitamin E 15mg 9.36mg Oils, meat, beans, mango, apples

Hemolysis, nerve degeneration

Folate 400mcg/day 515.62mcg Liver, cereals, legumes,

Megaloblastic anemia, nerve tube defects

Calcium 1300mg/day 2011.85mg Green vegetables, milk, tofu, almond

Osteoperosis

Iron 18mg/day 16.60mg Green vegetables, tofu, grains, beef

anemia

Magnesium 310mg/day 304.02mg Hard tap water, chocolate, meat, dairy

Irregular heartbeat, weakness, muscle spasms

Phosphorus 700mg/day 1773.81mg Dairy, bakery, eggs, meats, sodas

None

Potassium 4700mg/day 2952.55mg Fruits, vegetables, milk, grains, nuts

Heart failure, cramps, constipation

Sodium 1500mg/day 2480.88mg Processed foods, milk products

Dizziness, coma, nausea, diarrhea, cramp

Zinc 8mg 12.98mg Green vegetables, beef, eggs, milk

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

ULFood Toxicity Effects

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, calcium deposits in organs and

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vesselsVitamin E 1000mg .936% Inhibits Vitamin K metabolism and

anticoagulants, possible hemorrhageNiacin 35mg(supplements) 38.17% Headache, itching, GI tract and liver

damage, increased blood flow to skin, blood vessel dilation or flushing

Vitamin B6 100mg 2.01% Hand and foot numbness, nerve damage, walking difficulties

Folate 1000mcg 51.6% Masks symptoms of vitamin-12 deficiency, none likely

Calcium 2500mg 80.47% High blood and urinary calcium concentration, headache, irritability, kidney failure, soft tissue calcification, kidney stones

Iron 45mg 36.9% Serious hemochromatosis, Magnesium 350mg(non-food

sources)86.9% Diarrhea and weakness in people

with kidney failurePhosphorus 3-4g 59.13% Impairs bone health in those with

kidney failure, poor bone mineralization if calcium is low

Zinc 40mg 32.5% Diarrhea, cramps, depressed immune function, reduced copper absorption

Sodium 2300mg 107.86% 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

IntakeYour Intake

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

Grains 6 ounces (6-11 servings)

5 servings I could incorporate rice and pasta.

Vegetables 2.5 cups (3-5 servings)

3.4 servings

none

Fruits 1.5 cups (2-4 servings)

.2 servings

I could incorporate an apple and orange juice a day.

Milk products 3 cups (2-3 servings)

5 servings I could replace a milk product with orange juice.

Meat and beans 5 ounces (2-3 servings)

.6 servings

I could incorporate more lentils and meat in my meals.

Sweets and fats 195 calories of sweets and 5 teaspoons of

8.6 servings

I could cut down on sweets and oily foods.

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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? DiscussI 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 Sunday30 min. workout video or another strength training workout

30 min. treadmill or another aerobic exercise

30 min. workout video or another strength training workout

30 min. treadmill or another aerobic exercise

30 min. workout video or another strength training workout

30 min. treadmill or another aerobic exercise

30 min. workout video or another strength training 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 mBMI=54.1kg/(1.6002^2)=21.13

ObeseOverweightUnderweight 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.

F. Summarize your current health status based on your anthropometric measurements, current

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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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