You are on page 1of 10

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 from the analysis program was:__1930.24__kcal (AEI)
My Energy Expenditure Estimate from the analysis program was:__4180___kcal (EEE)
A. Calculate your estimated caloric needs and complete the table (show your work):
Method Equation Estimated Compare to your Compare to your
Energy Needs Energy Intake Energy Expenditure
(EEN) (EEN-AEI) (EEN-EEE)
Estimated 662-[6.91* 4180.35 (4180.35)- (4180.35)-(4180)
Energy 19]+1.45*[9.36*72.7+726*1.6] It is a little (1930.24)= =0.35
Requirement = 2140.29 bit more 2250.11 The EER is
(EER) than twice It is significantly
Equation my EER approximately higher than this
equal. difference
Basal (0.9 kCal/kg hr)*(24hr)*(72.7)= My Basal My Energy My energy
Metabolism x 1570.32 Metabolism intake is expenditure is
(Activity x is much higher than much highere
Factor) lower then my Basal than my Basal
my EEN Metabolism x Metabolism x
DRI (2,403) It is higher It is significantly
than my lower than my
energy intake energy
expenditure
.
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.
Of the three methods, the Estimated Energy Requirement Equation yielded a value that was closest to
my energy expenditure. I do not believe that these values are accurate for me because I am much more
active than most “active” people my age.

c. Provided that the forms you entered were accurate and typical and 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)?
Because my EEE is so much higher(almost twice as high) as my AEI, over time I will loose weight.
Since my calorie deficit is approximately 2250 calories, and there are about 3500 calories in a pound-I
would loose about a puond every day and a half.

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 relatively stable. I have been trying to slowly loose weight, but I’ve lost a total
of twelve pounds during this time.

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.
I think I need to either slightly increase my energy intake in order to keep up with my energy
expenditure, or I need to lower my energy expenditure. I could start increasing portion sizes or eat a
smaller meal in between the main meals of the day.

 Evaluation of macronutrient distribution:


A. Complete the following table about Macronutrients:
Macronutrient Acceptable Macronutrient Distribution Your Macronutrient Percentages
Range (Percentage Range)
Fat 20-35% 24%
Protein 10-35% 20%
Carbohydrate 45-65% 56%

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.]
My Macronutrient distributions fall within the acceptable ranges. Therefore, I do not need to make any
major changes. Since there is always room for improvement, and I exercise more than average, I could
transfer some of my calories from the protein category into the Carbohydrate category. I could do this by
eating more starchy vegetables and bread.
 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 ____7__% kcal Cheese, pizza,


Monounsaturated Fat _10-15____% kcal ___2____% kcal Almonds, peanuts
Polyunsaturated Fat __up to 10__% kcal ___1___% kcal Sunflower seed oil in margarine
Cholesterol ____>300____mg __23.56__mg Chicken
B. How might the amount and type of fats that you currently consume affect your health over
the long-term?
My total fat intake falls within the acceptable range. However, most of the fat I consume comes in the
saturated form-which puts me at a higher risk for heart disease and cardiovascular complications later in
life.

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.
Since most of my fat intake comes from sources that are high in saturated fat, I should make changes so
that most of my fat intake is in the form of monounsaturated and polyunsaturated fatty acids. Instead of
chips, for example, I could eat more nuts. I could also switch to an oil that is higher in the “good” fats-
such as sunflower or corn oil.

 Evaluation of carbohydrate intake:


a. Look at your food record. Do you think that you consume more simple sugars or
complex carbohydrates?
I think I strike a good balance between the two-there is an even amount of simple sugars and complex
carbohydrates on my food log.

b. What is the RDA for carbohydrates?


130 grams per day is the Recommended Dietary Allowance

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)?
No more than 10% of calories should come from added sugars

d. What are the major sources of added/simple sugars in your diet (excluding fresh, frozen,
and no-sugar added fruits)?
Most of my added sugar comes from dietary choices like brownies and other baked goods, candy and
artificial caffeinated energy drinks
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?
My Carbohydrate consumption is right on target with what it should be, but I could definitely eat more
complex carbohydrates instead of monosaccharide carbohydrates. Instead of white bread I could eat
more whole grain enriched bread

f. Evaluation of Fiber intake: complete the tables and questions below

Recommended Fiber Intake for your age/gender Your Fiber Intake


21-38 grams per day 26.32 grams

g. What are the main sources of fiber in your diet?


Soluble Fiber Insoluble Fiber
Oatmeal Brown Rice
Apples Carrots
nuts Tomatoes

h. Discuss how both soluble and insoluble fiber can reduce risks for the development of
certain diseases.
Soluble Fiber Insoluble Fiber
Inhibits absorption of cholesterol in the small Adds bulk to the feces, which makes elimination
intestine and slows glucose absorption-better much easier and may be linked to a decrease in the
controlling blood glucose levels both help reduce risk for colon cancer.
the risk for cardiovascular disease

i. List some additional food sources of soluble and insoluble fiber that you could
incorporate into your diet.
Soluble Fiber Insoluble Fiber
Oatbran Whole Grain cereal
Beans seeds
Lentils cucumbers
strawberries celery
 Evaluation of protein intake.
A. Complete the following.
Estimated Protein Needs (show your work) Your Protein Intake (grams)
(.8)* kg= grams per day 95.42 grams
(0.8)*(72.7)=58.16 grams

B. Categorize the significant complete protein sources in your diet as plant or animal sources.
Animal Sources Plant Sources [Hint: make sure they are
significant complete protein sources]
Chicken Soy Burgers
Turkey lunch meet Oatmeal
Milk

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?
I think I have a pretty good balance of protein sources. I do not eat red meat and try to eat a lot of
chicken and fish for my animal protein. I also drink soy milk products and eat soy-protein foods like
Boca burgers and Tofu. I could add more seeds to my diet as well.

D. What are the health risks of consuming excessive protein, especially animal protein?
Since most of our protein intake in this country comes from animal sources, the risks of eating too much
protein are higher than they would be if it were mostly from plant sources. Animal protein is very high
in saturated fat-which puts individuals that consume a significant amount of this at risk for
cardiovascular disease. Some believe that increased protein intake puts a large strain on the kidneys.
There have also been studies performed(especially with red meat) that link excess animal protein to
increased colon cancer risk and loss of calcium through urine.

 Evaluation of vitamin and mineral intake.


A. Complete the following table to think about possible deficiencies if intake is too low.
Vitamin/Mineral RDA/AI Your Good Food Sources Deficiency Symptoms/Diseases if
Average intake is chronically deficient
Intake
Vitamin A 680.03mcg Greens, liver Night blindness, poor growth
Thiamin 1.33mg Sunflower seeds Tingling,loss of
coordination,edema, weakness
Riboflavin ? Milk, Inflammation of mouth and
mushrooms,spinach tongue, cracks around mouth.
Niacin 35mg Bran, peanuts Diarrhea, Dermatitis, Dementia,
Death
Vitamin B6 1.4mg Spinach, Broccoli Anemia, Nausea, vomiting
Vitamin B-12 1.93mcg Organ meats, Macrocrytic Anemia, poor nerve
oysters function
Vitamin C 147.88mg Citrus fruits, Scurvy, poor wound healing,
broccoli bleeding gums
Vitamin D 2.23mcg Fish oils Rickets, Osteomalacia
Vitamin E 8.63mg Plant oils, nuts Hemolysis of red blood cells
Folate 325.96mcg Leafy greens, Megaloblastic Anemia
orange juice
Calcium 720.54mg Milk osteoporosis
Iron 15.07mg Red meet Fatigue, anemia
Magnesium 285.07mg Nuts, legumes Weakness, muscle pains
Phosphorus 781.06mg Fish, soft drinks Poor bone maintenance
Potassium 2402.68mg Spinach, squash Irregular heart beat, loss of
appetite
Sodium 3965.93mg Table salt Muscle cramps
Zinc 5.94mg Seafood Diarrhea, hair loss

B. Complete the following table to think about the possible food toxicity effects, if intake is too high.
Vitamin/Mineral UL Your Percent UL Food Toxicity Effects
Vitamin A 3000mcg 22.6 Fetal malformations,hair loss
Vitamin C 2000mg` 7.39 Diarrhea
Vitamin D 50mcg 4.48 Growth retardation
Vitamin E 1000mg .86 Muscle weakness
Niacin 35mg 45 Flushed skin
Vitamin B6 100mg 1.4 Nerve destruction
Folate 1000mcg 32.59 Masking b-12 deficiency
Calcium 2.5g 28.82 Kidney stones
Iron 45mg 33.49 Liver and heart damage
Magnesium 350mg 81.45 Diarrhea and weakness in people with kidney
failure
Phosphorus 4g 19.52 Impairs bone health
Zinc 40mg 14.85 Reduced copper absorption, diarrhea
Sodium 2300mg 172 Contributes to hypertension
C. Do you think you should take a supplement? Justify why or why not.
No I do not think I need to take a supplement. I am getting the adequate amount of vitamins and
minerals recommended, and for some of them I am very near the Upper limit. In my case, taking a
supplement may be more harmful than beneficial.

 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 Your Foods you might try to incorporate (or avoid)
Intake Intake to meet recommendation
Bread,Cereal,Rice&Pasta 8 ounces 8.8 Whole grain pasta, brown rice
Milk, Yogurt and Cheese 3 cups .9 Skim milk, cheese, low fat yogurt
Meats,eggs,nuts and 6.5 ounces 2.3 Fish, almonds, eggs, lentils
beans
Vegetable 3 cups 4.5 Spinach, tomatoes, broccoli
Fruit 2 cups 2.5 Apples, watermelon, blueberries
Fats, oils and sweets 11tsp 7.1 Chips, candy, pizza

b. Describe your current daily exercise activity level. Do you consider it healthful? Discuss
I currently exercise two hours a day. I swim for one hour every morning and one hour every afternoon. I
consider it very healthy. It is twice to four times as much exercise as is recommended for good health,
and it is very good cardiovascular and strength training. It is possible that it be considered over-exercise,
but I am a competitive athlete and have brought up the level and duration slowly over several years.

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 Sunday
30 minute 30 minute Rest 60 minutes 30 minute 30 minute rest
walk jog swimming walk strength
20 minutes
strength
workout
10 minutes
calisthenics

d. Complete the following table about your BMI

Calculate your BMI Obese Risk factors associated with BMI category (if
(show your work) Overweight any)
Underweight
Normal weight
BMI= weight(kg) = 72.73 = 28.4 Overweight Cardiovascular disease
Height(m²) (1.6)² High Cholesterol levels
Higher risk for poor blood glucose regulation
and diabetes

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 tend to eat based on my emotions. When I am alone I tend to eat more because I am not
focusing on what I am eating as much as I do when I am around other people. In social situations,
because I am usually distracted by the conversation or activity taking place, I tend to eat less. Since more
often than not I will be eating alone in non-social situations, I need to learn to recognize these
psychological factors of hunger and appetite or may slowly gain wait simply because I eat in a
distracted fashion.

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


current 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.
I am overweight and that puts me at an increased risk for high cholesterol, cardiovascular disease and diabetes. This is
especially the case since most of my fat is deposited around my abdomen. My dietary intake is higher than my basal
metabolic rate, but significantly lower than my energy output. My level of physical activity is very healthy. Since I am
already exercising more than necessary, I don’t think increasing the level of exercise would be wise. Instead, I can cut out a
few more calories, vary my exercise program to include a variety of activities and not just those that are swimming related,
and eat more nutrient dense foods so that I am getting the most energy and nutrients from the calories I consume.

You might also like