NUSC 1165_Energy Balance Assignment- Madi Herb 2023

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Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ Assignment: Energy Balance Analysis Due: Friday, March 31 st 2023 by 4:00 PM Eastern Time Submit to the Energy Balance Dropbox on HuskyCT Energy Balance (50 points) Purpose: To demonstrate skills in calculating energy needs and energy balance for either yourself or using mock data to complete the assignment in a case study format. Important Notes : Please read all the instructions before completing this project. Please label your printed pages accordingly including your name and PeopleSoft ID. Please submit the documents in Microsoft Word or pdf format so we can incorporate feedback directly on the document. Assignments submitted in pages format will not be graded as it is not compatible with Dr. Chea’s work computer or laptop. If you need to access Microsoft Word for free, please see the resources posted in the “Energy Balance” assignment section on HuskyCT. Please keep a copy of all assignments submitted. We cannot be held responsible for lost assignments and may ask you to resubmit if it is lost. Part I. Section 1. 1 Day Food Record Instructions : Note: If you do not feel comfortable using your own data, please see Dr. Chea or the course teaching assistant to obtain mock dietary data and the weight and height of a mock client. You will complete this assignment as if you are a dietitian helping a client address energy balance. 1. Record EVERYTHING (foods, beverages, supplements, alcohol intake as these contribute either nutrients and/or calories) that you eat and drink for 1 typical day. 2. For accuracy, it is best to record each meal or snack immediately after it is eaten. 3. To help you, each day is broken down into 3 meals and a snack section, but it is most important to record the food accurately, regardless of when it was eaten. Be sure to include water, coffee, soda, and supplements taken. 4. If additional space is required for the same day, continue on a 2 nd page. 5. Record BRAND NAMES, if known. 6. If eating out, record foods eaten as accurately as possible, including the NAME OF THE ESTABLISMENT and the SPECIFIC FOOD ITEM ORDERED. 7. Always specify the METHOD OF PREPARATION. Examples include: baked, broiled, fried, etc. 8. Describe all foods as fully as possible. For example: 3 oz baked chicken thigh, no skin. (NOTE: 3 oz. is approximately the size of a deck of cards). 1
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 9. List ALL INGREDIENTS for sandwiches, casseroles, and other mixed dishes. Example: Peanut butter sandwich – 2 pieces oat bran bread, 1 ½ teaspoon peanut butter. A full recipe is not required. 10.Record EXACT AMOUNTS when known. Specify weight or volume or dimensions in inches (e.g. 1 piece banana bread, 1” by 2” by 4”). Use measuring cups or spoons to estimate portions. 11.Include all ADDITIONS to food on the log, such as salt, sugar, or milk. Record each addition on a separate line. One Day Food Record (Submit with assignment; 2 points) Please list the food and drinks that you consumed for a 24-hour period. Try to record a “typical” day. Please be as detailed as possible. Use an additional sheet if more space is needed. (2 points) Date of Food Record: Monday, March 26 th , 2023 Time/Meal (am or pm) Food or Beverage Items Be specific. Include brands, restaurant name if applicable, details of how prepared and what exactly was eaten. Amount 12 fl oz, 1 slice from large pizza, 1 cup, 1 tablespoon, etc. Comments Any other details that would assist you in analyzing the information. BREAKFAST : 7:30 am MUSH Blueberry Overnight Oats 1 Celsius 1 cup (5 oz) 1 can (12 fl. oz) 8:00-9:00 am 1 water 1 full hydro flask (32 fl. oz) Gradually drank throughout the morning. SNACK: 10:20am Crunchy Peanut Butter Cliff Bar 1 Bar (2.4 oz.) LUNCH: 11:30pm Peanut Butter & Jelly Sandwich - White bread - Jiffy peanut butter - Strawberry jelly 2 pieces of bread 2 tbsp. peanut butter 2 tbsp. jelly PRACTICE: 12:00- 3:30pm 1 water 2-3cups of Gatorade 1 bottle (20 fl oz.) 1 cup (7 fl. oz) Gradually drank throughout practice. DINNER: 5:30 pm 1 General Tso’s Chicken & Rice Bowl 2 cups General Tso Chicken 2
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 2 cups white rice SNACK: 7:30 pm Nature Valley Biscuit w’ Almond Butter 1 bar (1.37 oz) 9:00 pm Kirkland Organic Apple Sauce Squeeze 1 pouch (90 g) 9:00- 11:00pm (Slept from 11:00- 7:30 am next day) 1 water (about) 1 full hydro flask (32 fl.oz) Gradually drank throughout the night. Part I. Section I1. Analyze Food Record You can use the next page to copy and paste your Cronometer screenshot for the assignment ( 3 points). Save your typed one-day food record on the previous page and Cronometer report as you will use it again for the Dietary Guidance assignment. Cronometer Screenshot Inserted Below: ( 3 points) 3
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Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 4
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ Part II. Calculating Energy Expenditure You will be calculating your total energy expenditure using three different methods. Please include all work for each calculation. The calculations are required to be shown and typed so we can read it. Method 1: World Health Organization A. Calculate Resting Energy Expenditure (REE): Before using the REE equation, your weight or the weight of the mock client has to be converted to kilograms. The conversion factor is 1 kilogram = 2.2 pounds. First, convert your weight in the space below. Show all work to earn full credit. ( 2 points ) Conversion of Weight to Kilograms 130 pounds x 1 kilograms = 59.09 kilograms 5
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 2.2 pounds Next, take the weight in kilograms and apply it to the appropriate Resting Energy Expenditure (REE) equation that best applies to you. Show all work and list the correct units (kcals) to earn full credit. ( 2 points ) Calculation REE Answer Male ________ weight in kilograms x 1.0 x 24 hours Femal e 59.09 weight in kilograms x 0.9 x 24 hours 59.09 kg x 0.9x 24 hrs= 1,276.34 kcals 1,276.34 kcals B. Calculate REE per minute (Take your REE from Part A and divide by 1440 minutes) ( 2 points ) Use the REE answer in the previous step to determine the REE per minute for yourself or the mock client. __1,276.34 kcals __ (REE) / 1440 minutes = ____0.886_____ REE per minute Note: In a 24-hour day, there are 1440 minutes. (24 hours x 60 minutes = 1440 minutes) C. Calculate Total Daily Energy Expenditure List all your activities and the duration for a 24-hour period (1440 minutes) and classify them according to the categories listed in the table below. Your total daily energy expenditure will then be estimated by assigning an activity factor for each activity category and multiplying it by the duration of activity and resting energy expenditure per minute. 6
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Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ The total daily energy expenditure will be the sum of the calories expended for each activity. Use the table on the following pages to assist you. Activity Category Characteristics of the Activity Category Activity Factor Resting Sleeping reclining; lying down 1.0 Very Light Seated and standing activities, painting, driving, laboratory work, typing, sewing, ironing, cooking, playing cards, playing a musical instrument, eating 1.5 Light Walking on a level surface at 2.5 to 3 mph, garage work, electrical trades, carpentry, restaurant trades, house cleaning, child care, golf, sailing, table tennis, bowling 2.5 Moderate Walking 3.5 to 4 mph, yard work (raking leaves), carrying a load, cycling, skiing, tennis, dancing, baseball, volleyball 5.0 Heavy Walking with load uphill, heavy manual labor, basketball, football, soccer, aerobic dance, swimming, cross country skiing, skating 7.0 On the next page, select the appropriate activity factor that fits the activity you completed. For example if you were sitting during class, then that would fall under the “Very Light Activity.” The activity factor that would go in column E is 1.5. You would then multiply the following: o Activity Duration Time in Minutes x Activity Factor x REE per minute o 9:00 AM – 10:00 AM Lecture: 60 x 1.5 x 1.23 = 111 kcals expended Example of a 24-Hour Physical Activity Log Note: This is a sample log reflecting a student’s day on campus. Time Activity (Be Specific) Categor y Activity Duratio n Time (minutes) Activity Factor Obtaine d From Physical Activity Chart on page 6 REE per minute from Part B of WHO Calculati on Calories Expended (Multiply Columns D, E, and F) 9:00 – Lecture Very 60 1.5 1.23 111 7
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 10:00 am Light 10:00 – 10:15 am Walked to the gym Light 15 2.5 1.23 46 10:15 – 11:15 am Basketba ll at the gym Heavy 60 7.0 1.23 517 11:15 am – 12:00 pm Lunch at the Student Union Very Light 45 1.5 1.23 83 12:00 pm – 6:00 pm Research Labwork Very Light 360 1.5 1.23 664 6:00 – 7:00 pm Dinner at Apartme nt Very Light 60 1.5 1.23 111 7:00 – 10:00 pm Watch TV Very Light 180 1.5 1.23 332 10:00 – 10:30 pm Shower Very Light 30 1.5 1.23 55 10:30 – 11:00 pm Read book lying in bead Resting 30 1.0 1.23 37 11:00 pm – 8:00 am Slept Resting 540 1.0 1.23 664 8:00 – 8:30 am Shower Very Light 30 1.5 1.23 55 8:30 – 9:00 am Walked to Lecture Light 30 2.5 1.23 92 Total Duratio n Should Equal 1440 2767 kcals/day (Total Energy Expenditu re) 8
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 24-Hour Physical Activity Log (this table is required to be typed and submitted; 9 points) This Physical Activity Log is the last part of the World Health Organization energy expenditure calculation. A B C D E F Time Activity (Be Specific) Catego ry Duratio n (minutes) Activity Factor – From Chart on pg. 6 REE per minute from Part B of WHO Calculati on Calories Expended (Multiply Columns D, E, and F) 7:30 am Walked to class Light 30 min. 2.5 0.886 66.45 8:00- 8:50 am Lecture Very Light 50 min. 1.5 0.886 66.45 9:00 am Walked to next class Light 20 min. 2.5 0.886 44.30 9:20- 10:10 am Did homework (until class) Very Light 50 min. 1.5 0.886 66.45 10:10- 11:00 am Lecture Very Light 50 min. 1.5 0.886 66.45 11:00- 11:20 pm Walked to locker-room Light 20 min. 2.5 0.886 44.30 11:20 am- 12:00 pm Lunch Light 40 min. 2.5 0.886 88.60 12:00- 1:30 pm Team Lift Heavy 90 min. 7.0 0.886 558.18 1:30- 3:30 pm Team Practice Heavy 120 min. 7.0 0.886 744.24 3:30- 4:00 pm Put away equipment Moderat e 30 min. 5.0 0.886 132.9 4:00 pm Shower/ get dressed Very Light 45 min. 1.5 0.886 59.81 4:45 pm Walked to Student Union Light 15 min. 2.5 0.886 33.22 5:00- 6:00 pm Dinner Very Light 60 min. 1.5 0.886 79.74 9
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Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 6:00 pm Walk to dorm Very Light 15 min. 2.5 0.886 33.22 6:15- 9:00 pm Study/ homework Very Light 165 min. 1.5 0.886 219.29 9:00- 10:30 pm Watch TV Very Light 90 min. 1.5 0.886 119.61 11:00 pm- 7:30 am Sleep Resting 510 min. 1.0 0.886 451.86 Total Duratio n Should Equal 1440 minutes 2,795.07 Kcals expended per day Total Energy Expenditu re *Don’t forget to include the correct units in the last column (Calories Expended) when calculating the total energy expenditure. Method 2: Dietary Reference Intakes for Energy, Institute of Medicine A. Calculate Your Body Mass Index (3 points) Note: To convert your or the mock client’s height, a sample calculation is shown below: Note: This calculation represents and individual who is 6 feet. If the person was 6’2”, you would have to add the 2 additional inches to 72 inches to get the total height. Therefore, the total height is 74 inches for someone who is 6’2”. Next, in the table below, show all work for converting height from inches all the way to centimeters, weight from pounds to inches, and the Body Mass Index equation using the weight and height calculated. Calculations of Weight, Height, and Body Mass Index ( 3 points) Calculation Component All Work Shown in the Space Below 10
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ Height Conversion of height from feet to inches: (I am 5’4”) 5 feet x 12 inches = 60 (+ 4 inches) = 64 inches 1 foot Conversion of height from inches to centimeters: 64 inches x 2.54 centimeters = 162.56 centimeters 1 inch Conversion of height from centimeters to meters: 162.56 centimeters x 1 meter = 1.63 meters 100 centimeters Weight Conversion of Weight from Pounds to Kilograms: 130 pounds x 1 kilograms = 59.09 kilograms 2.2 pounds Body Mass Index BMI = weight in kilograms (Height in meters) 2 . BMI= 59.09 kilograms (1.63 meters) 2. BMI = 22.24 kg/m 2 B. Use your BMI to identify the appropriate equation and physical activity level on the next page and calculate your Estimated Energy Expenditure or Total Energy Expenditure. Please type and show your work: ( 7 points). The units for EER or TEE equations should be kcals/day. Recorded BMI from the previous page: 22.24 kg/m 2 National Academy of Sciences, Institutes of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institutes of Medicine, 2002. Women ( 19 years old): If the BMI ranges from 18.5 to 25, use the Estimated Energy Expenditure Equation (EER) below. Show all calculations below to earn full credit . EER = 354 – (6.91 x age in years) + PA x [(9.36 x weight in kilograms) + (726 x height in meters)] 11
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ EER= 354 – (6.91 x 20 years) + 1.27 x [(9.36 x 59.09 kgs) + (726 x 1.63 meters)] = 2,421.10 kcals/day 354 – ( 138.2 ) + 1.27 x ( 553.08 + 1183.38 ) 2.15.8 + 1.27 x ( 1736.46 ) 215.8 + 2205.3042. = 2,421.10 PA stands for physical activity factor and use the table below to use the PA factor that best applies to your lifestyle or the lifestyle of the mock client. Or, If the BMI is greater than 25 (> 25), then the Total Energy Expenditure Equation will be used. Show all calculations below to earn full credit. TEE = 448 – (7.95 x age in years) + PA x [(11.4 x weight in kilograms) + (726 x height in meters)] PA stands for physical activity factor and use the table below to use the PA factor that best applies to your lifestyle or the lifestyle of the mock client. Physical Activity Factor (PA) for Females Activity Level Female EER TEE Sedentary 1.0 1.0 Low Activity 1.12 1.16 Active 1.27 1.27 Very Active 1.45 1.44 The EER PA factors in yellow only apply to the EER equation. The TEE PA factors in orange only apply to the TEE equation. For example, if the client is a sedentary female with a BMI from 18.5 to 25 and does not exercise at all, then 1.0 is selected for the EER equation. If the client has a BMI > 25 and is low activity because she exercises less than 30 minutes per day doing housework, then 1.16 will be selected from the TEE column. Note: For all EER and TEE equations (women, men, boys, and girls), Multiply and then add the components in parentheses and then within the bracket before multiplying by the physical activity factor. 12
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Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ Method 3: Mifflin St. Jeor ( 6 points) Since you calculated the height in centimeters and weight in kilograms for the BMI equation, you can insert those numbers in the space below. For the activity factor, select the activity factor from the table at the bottom of the page that best fits your lifestyle. Male : [(10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5] x ______ activity factor = ______ kcals/day Female : [10 x weight in kg) + (6.25 x height in cm) – (5 x age) - 161] x 1.55 activity factor = 2,086.145 kcals/day [(10 x 59.09 kg) + (6.25 x 162.56 cm) – (5 x 20 years) -161] x 1.55 = 2,086.145 kcals/day [(590.9) + ( 1016 ) – ( 100 ) -161] x 1.55 [ 1,345.9] x 1.55 = 2,086.145 Once you have determined your Resting Energy Expenditure above, you need to multiply it by the appropriate activity factor to determine your total daily caloric needs. You will have to select this physical activity factor based on your lifestyle or the lifestyle of the subject in the case study. Activity Factor Classification 1.2 Sedentary (little or no exercise) 1.375 Light Activity (light exercise/sports 1 – 3 days/week) 1.55 Moderate Activity (moderate exercise/sports 3 – 5 days/week) 1.725 Very Active (hard exercise/sports 6 – 7 days/week) 1.9 Extra Active (very hard exercise/sports and physical job) Part III. Questions (2 points each) – Please print and submit with your calculations. Please provide your answers in the boxes provided or in the spaces underneath each question. 13
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 1. How did the three different methods to calculate the daily energy expenditure compare? Indicate values and appropriate units from your calculations below and elaborate thoroughly on your answer. All three methods calculated my daily energy expenditure, and they are all very comparable as they are within the range of 2,000 (+) kcals per day. Metho d Method Type Value and Units from your calculations 1 WHO (From the kcals calculated on the physical activity log) 2,795.07 kcals/day 2 Dietary Reference Intakes for Energy, Institute of Medicine EER or TEE Equation 2,421.10 kcals/day 3 Mifflin St. Jeor 2,086.145 kcals/day 2. Average the values you obtained from the three methods you calculated to determine your approximate daily energy expenditure. Please show all work below. Average Value= [(Method 1) + (Method 2) + (Methods 3)/ 3] [(2,795.07 kcals/day) + (2,421.10 kcals/day) + (2,086.145 kcals/day) / 3] (7,302.225) /3 = 2,434.085 kcals/day Average Value for Total Energy Expenditure based on the three methods above: 2,434.085 kcals/day 3. Calculate your energy balance. Show all work and units below by completing the subtraction problem. Answers may be a negative (-), positive (+), or 0 14
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ depending on your energy intake and expenditure. The total consumed is the first circle to the left called “Consumed” from the Cronometer app. You will have to plug in the numbers for the following below and subtract to obtain the kilocalories. Energy Expenditure = kcals consumed – kcals expended 2,661 kcals consumed (from the consumed circle in Cronometer) - 2,434.085 kcals of average total energy expenditure (Question 2) = _ 226.915 _ kilocalories *Note: Total Caloric Intake Consumed represents all of the foods, beverages, and supplements consumed based on what you reported for the one day food record. Concept of energy balance from the Chapter 7 Slides: 4. Are you likely to gain weight, lose weight, or stay the same if you continue with the activities and eating pattern typical of the day that you analyzed? Please explain thoroughly in 3 – 5 sentences based on the data you obtained and also your eating and dietary behaviors using the Cronometer Food Log. According to my data, I had positive energy balance od 226.915 kcals. Therefore, I am likely to gain weight if I stay with my eating patterns. This was shocking to me as I feel that zi do not eat much of a healthy diet, and I work out a decent amount (Modeatley active most days). However, that being said, I find that this weight gain may not be a bad thing, considering I a,m a student athlete and I need to gain muscle and strength. It’s just important I do this by consuming the proper food groups (which I need to work on doing better). 15
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Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ 5. What items in your 24-hour dietary record contributed the most calories? Please list below and with the caloric content up to 4 items. Food, Beverage, or Supplement Item Kilocalories provided General Tso Chicken 848.63 kcals White Rice 410.81 kcals Peanut Butter Cliff Bar 275.87 kcals 2 Slices of White Bread 228.76 kcals 6. What physical activity or activities contributed to the most energy expended in your 24 hour physical activity record (World Health Organization Calculation – Page 6)? Please list and describe the calories expended for 3 activities. Physical Activity Kilocalories Expended Team Practice 744.24 kcals Team Lift 558.18 kcals Sleep 451.86 kcals Study/Homework 219.29 kcals 7. Behavioral Changes a). What changes would you make in terms of your physical activity behaviors based on your 1 – day log? Please provide a response in 3 – 4 sentences. Based on my physical activities’ behaviors, I think one thing I would change is the duration of time I spent doing simple tasks that required low energy. For example, I spent 165 minutes sitting in a chair doing homework. And then proceeded to spend another 90 minutes sitting watching TV after wards. I think I could have used a break and moved around a bit more instead of sitting and not doing anything for almost 4 hours. However, that being said, I also think I still did a good job of having a balance of physical activities through the day (before, 6:00 pm). I was active as I walked to classes and endured a 4-hour team workout and burned several kilocalories. b). What changes would you make to your dietary log based on the observations from the foods, beverages, or supplements consumed? Please provide a response in 3 -4 sentences. I think based on my data, I would change the type of food I in took, as well as the portion size. Being an athlete and comparing my energy expenditure to my energy intake, I think it’s important I focus on intaking the correct food groups. This is important so that my body is properly fueled, and I have enough energy to participate in my sport. 16
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ In terms of food groups, I ate a lot of foods high in fiber. This is not a bad thing, However, it’s important that I try and focus on expanding my nutrient intake, and I try to eat more carbs and proteins. By eating enough carbohydrates throughout the day, protein is free to do its main job: repair and rebuild muscle tissue. Similarly, athletes should consume dietary protein to repair and rebuild skeletal muscle and connective tissues. All in all, I think it’s just important I focus in fueling my body properly in a way that will help my perform, as well as keeping my diet healthy and inclusive to all food groups. Energy Balance Project Grade Sheet Use the rubric below to double check that the following items were submitted with the assignment. Possible Earned Part I, Sections I and II Written Dietary Record Food Log (2 points) Full Cronometer Report (3 points) o Diet Log o Calories Summary o Macronutrient Targets o Nutrient Targets o Full Nutrient Data (General, Carbohydrate, Lipids, Protein, Vitamins, Minerals) 5 Part II: Method 1 including physical activity log (15 points) [Word Health Organization Calculation] o Part A: Converting Weight to Kilograms (2 points) o Part A: Calculating REE (2 points) 31 17
Student Name: __Madi Herb __ PeopleSoft ID # __2963447__ o Part B: Calculating REE per minute (2 points) o Part C: Calculating Total Energy Expenditure (9 points) Method 2 (10 points) [DRI Reference Intake Calculation: BMI, EER, TEE] o Part A: BMI Calculation (3 points) o Part B: EER or TEE calculation (7 points) Method 3 (6 points) [Mifflin St Jeor] Part III: : Typed answers to questions 1 – 7 (2 points each; 14 points) 14 Point Deductions: Late (--10% per day late) Total 50 18
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