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TEE NGUYEN CHE1011C02 Intro to Chemistry I/Lab: SC1 (Nuradhika Herath) FA22 Module 1 Project: Energy and Nutrition 9/21/22 Module 1 Project-Energy and Nutrition Page 1

1. INTRODUCTION: - Dieting is the practice of eating foods in a prescribed and supervised manner to reduce, maintain, or increase body mass, or to prevent and treat diseases, such as diabetes. A restrictive diet is often used by people who are overweight or obese, sometimes in combination with exercise, to reduce body mass. Some people follow diets to gain weight (usually in the form of muscle). The diet can also be used to maintain a stable body weight and improve health. In this project, I will share my experience and knowledge gained while I was on the Keto Diet a. I am currently on a Keto diet now. Keto diet is a Japanese low-carbohydrate and high-fat diet, the full name is Ketogenic. The feature of the Keto diet is that there is no need to be excessively fast because the body is always in a state of burning energy. Applying the Keto diet helps provide an abundant source of energy to the brain because the pancreas converts fat into Ketone better. When following the Keto diet, you need to keep your carbohydrate intake below 5% of daily calories (about 30-50g), while keeping fat levels between 65-76% and the rest is protein. Foods that you consume when following the Keto diet include: all green vegetables (vegetables have no implicit carbs so eat as many green vegetables as possible). Legumes, radishes, and cucumbers are mainly fiber, so they are also an ideal choice for you. b. While following the Keto diet, I counted and reduced my calorie intake and keep an eye on my protein consumption, so I don't overeat. The foods that I consume when following the Keto diet include all vegetables (vegetables have no implicit Module 1 Project-Energy and Nutrition Page 2

carbs so eat as many greens as possible). Legumes, radishes, and cucumbers are mainly fiber, so they are also an ideal choice for me. c. While following the Keto diet, exercise is also essential for the diet to be successful. I went to the gym 2 hours/day and 5 days/week. I don't use any specific calculations, I'm just looking for successful methods used when doing the keto diet. I will add a carb to the body before an intense workout about 30 minutes - 1 hour, in order to provide the glycogen needed for the body to perform intense exercises and recover from exercise. With intense exercise like swimming, I need to adjust my carb intake when eating KETO. I often practice subjects such as aerobics, weight loss gymnastics, jogging, cycling, rowing, yoga... to maintain a healthy lifestyle. 2. Meal: LUNCH Food item (image) Amount/Serving size - 1 taro - 2 sweet potatoes - 2 cassavas Image of Nutritional Information Module 1 Project-Energy and Nutrition Page 3

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3. Review the Nutritional Facts for food each item. a. TARO: https://www.fatsecret.com/calories-nutrition/usda/taro? portionid=59355&portionamount=100.000 SWEET POTATO: https://www.fatsecret.com/calories-nutrition/usda/sweet-potato Module 1 Project-Energy and Nutrition Page 4

CASSAVA https://www.fatsecret.com/calories-nutrition/usda/cassava? portionid=34056&portionamount=1.000 b. If your food item does not have Nutritional Fact Label, research what the food item’s nutritional facts are. You are mainly looking for Carbohydrates, Fat and Module 1 Project-Energy and Nutrition Page 5

Protein. Include a picture or weblink on where you found the information. For example, McDonalds has a weblink that will calculate nutritional values of their food items. Example: 4. Food Carbohydrate (g) Fat (g) Protein (g) Total Energy (kcal) Sweet potato 60g x (3kcal/1gram) = 180kcal 0.2g x(2kcal/1gram)=0. 4kcal 2.5g (4kcal/1gram)= 10 kcal 180kcal + 0.4kcal + 10kcal = 190.4 kcal Module 1 Project-Energy and Nutrition Page 6

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Taro 30g x (5kcal/1gram) = 150 kcal 0.5g x (3kcal/1gram) = 1.5 kcal 3.5g (1kcal/1gram) = 3.5 kcal 150kcal + 1.5 kcal + 3.5kcal = 155kcal Cassava 20g x (4kcal/1gram) = 80kcal 0.3g x (7kcal/1gram)=2.1 kcal 4.2g x (2kcal/1gram)= 8.4 kcal 80kcal + 2.1kcal + 8.4 kcal = 90.5 kcal Total Energy for entire meal ____435.9 kcal______ 5. Using Table 3.7, calculate the total kilocalories FOOD ITEM Sweet potato Energy Content Mass (g) x Energy Value = Energy Module 1 Project-Energy and Nutrition Page 7

Carbohydrates(g) 60g x 3kcal/1gram = 180kcal Fat(g) 0.2g x 2kcal/1gram = 0.4kcal Protein(g) 2.5g x 4kcal/1gram = 10 kcal Total Energy = 180kcal + 0.4kcal + 10kcal = 190.4 kcal FOOD ITEM Taro Energy Content Mass (g) x Energy Value = Energy Carbohydrates(g) 30g x 5kcal/1gram = 150 kcal Fat(g) 0.5g x 3kcal/1gram = 1.5 kcal Protein(g) 3.5g x 1kcal/1gram = 3.5 kcal Total Energy 150kcal + 1.5 kcal + 3.5kcal = 155kcal FOOD ITEM Cassava Energy Content Mass (g) x Energy Value = Energy Carbohydrates(g) 20g x 4kcal/1gram = 80 kcal Fat(g) 0.3g x 7kcal/1gram = 2.1kcal Protein(g) 4.2g x 2kcal/1gram = 8.4 kcal Module 1 Project-Energy and Nutrition Page 8

Total Energy 80kcal + 2.1kcal + 8.4 kcal = 90.5 kcal 6. a. I am a 22-year-old female, so the amount of calories I should eat in a day is 2100 kcal, but my meal lunch meal was 435.9 kcal. (435.9 kcal)/(2100 kcal) x 100% = 20.7%. b. Based on my gender, age and activity level, I need 1664.1 kcal to make up for my Typical Energy Requirements. (2100 kcal - 435.9 kcal = 1664.1 kcal) 7. To burn off the kilocalories of this meal, I’ll need to get 7.265 hours of sleep. (435.9 kcal/60 kcal/h = 7.265 hours) 8. To burn off the kilocalories of this meal, I’ll need to swim for 0.9 hour. (435.9 kcal/500 kcal/h = 0.9 hour) Module 1 Project-Energy and Nutrition Page 9

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9. CONCLUSION - Through Module 1 Project: Energy and Nutrition, I was able to grasp and understand more about the ways I need to do to burn kcal after every meal. My meal is mainly boiled, so it is not fussy to prepare and does not have too much kcal. The total amount of energy that my dish brings is 435.9 kcal. This meal took up 22.7% of my energy needs. By calculation, I would need to swim for almost 1 hour or sleep for 7 hours to burn off the calories consumed in my meal completely. Module 1 Project-Energy and Nutrition Page 10

References: TARO Calories & nutrition facts. Retrieved from https://www.fatsecret.com/calories-nutrition/usda/taro? portionid=59355&portionamount=100.000 SWEET POTATO Calories & nutrition facts. Retrieved from https://www.fatsecret.com/calories-nutrition/usda/sweet-potato CASSAVA Calories & nutrition facts. Retrieved from https://www.fatsecret.com/calories- nutrition/usda/cassava?portionid=34056&portionamount=1.000 Rudy Mawer, MSc, CISSN — Medically reviewed by Amy Richter, RD , Nutrition — Updated on October 22, 2020 . The ketogenic diet: A detailed beginner's guide to keto. Healthline. Retrieved from https://www.healthline.com/nutrition/ketogenic-diet-101#_noHeaderPrefixedContent Professional consultation: Nutritionist Vu Thi Mai Huong. Tuyet Trinh Updated: July/2022. Chế độ ăn kiêng Keto là gì? Giảm cân nhanh chóng với chế độ ăn keto. Retrieved from https://hellobacsi.com/an-uong-lanh-manh/che-do-dinh-duong-dac-biet/che-do-an-keto/ Module 1 Project-Energy and Nutrition Page 11

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