Each student must submit their own Nutrition Assignment. You May NOT be part of a group for this Assignment. This Assignment takes 3 days to complete, so give yourself plenty of time.
Instructions:
Read Nutrition Text and Lab Instructions. Copy and paste tables into document, follow the instructions and submit work (in table format), including your food diary and answered questions, as the Lab 7 Nutrition Assignment by copying and pasting all tables, diaries, and answered questions in Submission area.Grading rubric for Lab 7 Nutrition Assignment is as follows: Submission by due date April 16 at 9AM. Late submission period April 16-18 will have points deducted (up to 30%). It may be submitted in a .docx or .pdf file. It may NOT be submitted as .pages file.
24 possible points; 4 points for each of the following items:
1. Food diary (each day MUST be different; you may NOT duplicate the food eaten each day…so select 3 days when you know you will be eating different food each day). A submission with a food diary that duplicates the food for all 3 days will be returned with a zero and a request for the work to be corrected and resubmitted. Data copied (completely or partially) from any other website that offers previous students’ work will trigger a Academic Misconduct report filed by the Instructor to Student Affairs. DO YOUR OWN WORK. DO NOT USE ANOTHER STUDENTS DATA.
2. Physical activity diary,
3. Activity Intensity Summary,
4. Energy Cost for activities,
5. Estimation of total energy expenditure, and
6. Answered questions
Open the following websites to calculate:
https://www.calorieking.com/us/en/
https://www.calculator.net/body-fat-calculator.htm…
https://www.calculator.net/bmr-calculator.html?cty…
https://www.calculator.net/bmi-calculator.html
Daily Food Intake
SMTWTFSDate:______________
6 AM
7 AM
8 AM
9 AM
10
AM
11
AM
12
PM
1PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
Estimation of Total Energy Expenditure
Go to this website BMR Calculator and obtain your BMR/day.
________________
The specific dynamic action (SDA) refers to the amount of energy needed to process food. For
example, muscles that move food along the digestive tract and glands that make digestive juices
use up energy. To calculate the amount of average energy you require for daily SDA, add the
energy for daily BMR and the average energy required for Daily Physical Activity. Multiply the
total by 10% to obtain an estimated daily SDA. For example, if 1,882 Kcal/day are required for
BMR and 1,044 Kcal/day are required for physical activity, then an average SDA = 293
Kcal/day.
What is your average SDA/day? _________________ Kcal
Calculating Average Daily Energy Requirement
Total the amounts you have calculated for average daily physical activity, daily BMR, and
average daily SDA. This is you average (av.) energy requirement/day.
Av. physical activity/day
________________ Kcal
BMR/day
+ ________________ Kcal
Av. SDA/day
+________________ Kcal
Average energy requirement/day
= ________________ Kcal
Comparison of Average Daily Energy Intake and Average Daily Energy Requirement
1. Compare you average daily energy intake to your average daily energy
requirement: _____________________
2. These methods of calculation are only approximate. If your two figures are within 20% of
each other, you will most likely neither lose nor gain weight. If the two figures are not within
20% of each other, are you apt to lose weight or gain weight?
INTRODUCTION TO NUTRITION
Although it is not possible to taste or otherwise detect the nutrients in foods, chemical tests
can measure which are present in what concentrations. Performing these tests is well beyond the
scope of this course. However, we can use the data accumulated by others to evaluate our
diets. In addition, while the energy you expended over a 24-hour period is also very difficult to
measure, we can use indirect methods to estimate approximately how much energy you
burned. Thus, the objective of this laboratory is to determine the quantity of nutrients and energy
that you ingested during a typical day, and then to compare these values to the quantity that you
require (RDA). This exercise should be very illuminating since you may find that the way you
eat is actually adequate to meet your needs, or that some adjustments might lead to better health.
To accomplish these objectives, you will have to accurately record both your activities and
foods consumed for a 72-hour period. When you are recording your data, BE HONEST! For
this experience to be beneficial to you, you should try to include a day that is representative of
the way you eat and live. Thus, while it would be much easier to record your activities on a day
spent sick in bed, or inventory your foods when you didn’t have money to eat, the results would
be of no value to you.
For maximum accuracy, carry a note pad with you and record throughout the day, rather than
trying to recall the information at the end of the day. Transfer accurate estimates of the quantity
of each food eaten and the intensity of each activity on your Excel spreadsheet or in your Word
table.
You can use this link ( http://www.calorieking.com/ ) to food information to determine the
Kcal you have consumed each day. Simply enter each type food you ate, such a bacon, in the
search box at the top of the page and it will give you choices to determine the calories of that
food.
Calculations needed to estimate your energy expenditure will be done by hand, calculator, or
computer calculator.
Food Intake
For nutrient analysis, it is important to quantify each food consumed and accurately include
the calories for those quantities. If your estimates are inaccurate, so too will be your data.
Physical Activity and Energy Expenditure
Record your activities for the same 72-hour period on your Physical Activity
spreadsheet/table. To record the time spent, you can either enter the actual clock time the task
was initiated and completed (best with long activities such as sleeping) or directly enter in the
minutes spent doing the activity. Each minute of the day should be accounted for, so the total 24
hours must equal 1440 minutes.
You will transfer this information into the Activity Intensity Summary, categorizing each
activity by its intensity. After that, you will transfer each of those total times for each intensity
level into the Energy Cost for Activities Chart and do the calculations indicated on this
chart. This will give you the energy spent for each one of the intensity categories over the 72
hours you recorded.
Your total energy needs include not only that for muscular activity, but even more is needed
just to maintain body functions while at rest. This maintenance (basal) energy requirement can
be determined using a link on the Estimation of Total Energy Expenditure page. You will add
the basal energy requirement to that required for muscular activity to determine total energy
expenditure.
Calculating Average Daily Energy Required for Physical Activity
1. Keep a Physical Activity Diary and Food Diary for 3 days.
Using your diary and the link above, determine the Average energy intake/day in Kcal. (Figure
Kcal intake each day and then average the 3 days).
2. Use the PHYSICAL ACTIVITY DIARY, ACTIVITY INTENSITY SUMMARY, and the
ENERGY COST FOR ACTIVITIES sheets to determine the information needed for the
Estimation of Total Energy Expenditure sheet.
3. What is your final comparison of your average energy intake/day in Kcal to your average
energy requirement/day in Kcal? In other words, how many calories are you ingesting compared
to how many calories you are burning each day.
DISCUSSION
ENERGY
How many Kcal did you consume during 24 hours ? _________________.
How many Kcal did your body burn during the same period ? _________________.
Assuming that these values are typical for you, and that your metabolism runs at a constant rate,
what is the difference between your intake of Kcal and the Kcal required (muscular activities +
basal metabolism)? (Use negative numbers if your metabolism consumes more than you took in)
_________________.
If this discrepancy were repeated daily for five years (1826 days),
how many surplus (deficit) Kcal would you have eaten? _________________.
Considering that one pound (454 g) of fat contains 4,090 Kcal, how many pounds of weight gain
(loss) could this discrepancy translate into? _________________.
FAT
Our diets should provide less than 30% of the total calories needed in the form of fat. How many
grams of fat did you consume? _____________
Since fat contains 9 Kcal/gram, how many calories of fat did you consume?
_________________.
How many total Kcal did you consume? _________________.
What percentage of your Kcal were derived from fat? _________________.
Is this value within the recommended dietary limits for fat? ____________.
What foods were the major source of fat in your diet?
SUMMARY
Do you feel that your nutrient intake as recorded during this study is typical of your normal
eating habits? _________________. If not, please explain.
Do you need to change your diet in any way? _________________. What foods or supplements
should you add?
What foods should you eat less of?
Body Weight:
pounds x 0.454 =
Calculation of energy used for activity exclusive of stairs.
Energy Level
Sleep
Lying still, relaxed
Sitting or standing still
(include eating, sewing, writing, studying, typing)
Very light activity
(include driving, slow walking)
Light exercise
(include light housework, moderate walking on level ground,
carry books)
Moderate exercise
(include fast walking, dancing, moderate bicycling)
Heavy exercise
(include fast dancing, walking to running, uphill walk)
Severe exercise
(include tennis, running, aerobics, soccer)
Very severe exercise
(include wrestling, rowing, boxing, racing, full court basketball)
ENERGY COST FOR ACTIVITIES
(exclusive of basal metabolism and specific dynamic action)
kilograms
Energy for physical activity (day 1)
Energy for physical activity (day 2)
Energy for physical activity (day 3)
Av. energy required for physical activity/day
# Minutes
Energy Spent Spent at
(Kcal/kg/min)
that Level
0.000
0.002
0.005
0.025
0.035
0.040
0.065
0.105
0.140
Subtotal
Kcal
Kcal
Kcal
Kcal
X
X
X
X
X
X
X
X
X
Body weight
minutes X
minutes X
minutes X
minutes X
minutes X
minutes X
minutes X
minutes X
minutes X
1440 minutes
Kg
Kg
Kg
Kg
Kg
Kg
Kg
Kg
Kg
Energy Spent
=
=
=
=
=
=
=
||
=
=
KcalName
Date of Record
ACTIVITY INTENSITY SUMMARY
Take the information from your Physical Activity Diary and input it to this Summary. It’s possible to split an activity between two energy categories; e.g. while watching TV
you might spend part of the time sitting and part of the time lying down. Write the total minutes for each activity in the right column and add all minutes at the bottom; the total
of all minutes for a 24-hour day must be 1440. See explanation of each Intensity level on the Energy Cost sheet.
Activity
Totals
Sleep
Lying Sitting
Very light
Light
Moderate
Heavy
Severe Very severe Total
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