Nutrition Assignment Packet

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Florida International University *

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2023L

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Health Science

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Oct 30, 2023

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Lab 7 – Nutrition Assignment 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 the Calorie King website (or another of your choice) to find 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.

Daily Food Intake Diary 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 Diary 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. Activity Intensity Summary Transfer information from the Physical Activity Diary into the Activity Intensity Summary, categorizing each activity by its intensity. Energy Cost for Activities Chart 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. Estimation of Total Energy Expenditure 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 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? Spreadsheet/Tables Provided The tables provided below are templates for you to use as deemed necessary. You are welcome to edit them as necessary to accomplish your goals.

Daily Food Intake Diary Date(s) of record: ___________ Food Item (calories) 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

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Physical Activity Diary Date(s) of record: ___________ Activity Start time Ending time Minutes

Activity Intensity Summary Date(s) of record: ___________ Take the information from your Physical Activity Diary and input it to this Summary. It is 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 Slee p Lying Sitting Very light Ligh t Moderate Heav y Severe Very severe Total

Totals

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Energy Cost for Activities (exclusive of basal metabolism and specific dynamic action) Body Weight: __________ pounds x 0.454 = __________ kilograms Calculation of energy used for activity exclusive of stairs. Energy Level Energy Spent (Kcal/kg/min) # Minutes Spent at that Level Body weight Energy Spent Sleep 0.000 X ______ minutes X ______Kg = Lying still, relaxed 0.002 X ______ minutes X ______Kg = Sitting or standing still (include eating, sewing, writing, studying, typing) 0.005 X ______ minutes X ______Kg = Very light activity (include driving, slow walking) 0.025 X ______ minutes X ______Kg = Light exercise (include light housework, moderate walking on level ground, carry books) 0.035 X ______ minutes X ______Kg = Moderate exercise (include fast walking, dancing, moderate bicycling) 0.040 X ______ minutes X ______Kg = Heavy exercise (include fast dancing, walking to running, uphill walk) 0.065 X ______ minutes X ______Kg = Severe exercise (include tennis, running, aerobics, soccer) 0.105 X ______ minutes X ______Kg = Very severe exercise (include wrestling, rowing, boxing, racing, full court basketball) 0.140 X ______ minutes X ______Kg = Subtotal 1440 minutes ________ Kcal Energy for physical activity (day 1) _________________ Kcal Energy for physical activity (day 2) _________________ Kcal Energy for physical activity (day 3) _________________ Kcal Av. energy required for physical activity/day _____________ Kcal

Estimation of Total Energy Expenditure Go to this 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?

Discussion Questions Energy 1. How many Kcal did you consume during 24 hours ? 2. How many Kcal did your body burn during the same period ? 3. 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) 4. If this discrepancy were repeated daily for five years (1826 days), how many surplus (deficit) Kcal would you have eaten? 5. 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 1. 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? 2. Since fat contains 9 Kcal/gram, how many calories of fat did you consume? 3. How many total Kcal did you consume? 4. What percentage of your Kcal were derived from fat? 5. Is this value within the recommended dietary limits for fat? 6. What foods were the major source of fat in your diet? SUMMARY 1. Do you feel that your nutrient intake as recorded during this study is typical of your normal eating habits? If not, please explain.

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