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: 2085.11 kcal (AEI)
My Energy Expenditure Estimate from the analysis program was: 2,004 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 EER = 354 – 2650.79 565.68 646.79
Energy (6.91x19)+(9.36x126+726x1.72)
Requirement = 354-(131.29)+(1179.36+1248.72)
(EER) = 222.71+2428.08
Equation = 2650.79
Basal BMR = 655 + ( 4.35 x weight in 1428.7 -656.41 -575.3
Metabolism x pounds ) + ( 4.7 x height in inches )
(Activity - ( 4.7 x age in years )
Factor) = 1428.7
DRI 2403 317.89 399

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.
I would have to say estimated energy requirement (EER) was closest to estimating the most accurate at
estimating energy intake and expenditure. However the negative value for energy expenditure seems
inaccurate when solved from the basal metabolic equation. The reasoning for why I believe this equation
is closer to the actual is it takes a lot more variables into account when determining the ending value.

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)?
My energy intake is 81.11 kcals greater than my estimated energy expenditure. If this were to go on for
several years, I would eventually begin to gain extra weight if I did not happen to increase my energy
expenditure or decrease my energy intake.
 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 stable at 126 lbs. for at least the last six months. I have neither tried loosing
weight or gaining.
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 believe I need to very slightly change my energy expenditure and increase it ever so slightly. I could do
this by exercising one more time a week then I am now, by doing so this would make my energy
expenditure equal my energy intake, which is considered ideal because then neither weight is lost or
gained. If I was unable to make it to the gym that week for one extra work out I could instead practice
varying my food, eating in moderation, and balancing out my food groups. This would allow me to
become more aware of the food choices I am making and the nutritional content I am acquiring.

 Evaluation of macronutrient distribution:

A. Complete the following table about Macronutrients:
Macronutrient Acceptable Macronutrient Distribution Your Macronutrient Percentages
Range (Percentage Range)
Fat 20-30% 26%
Protein 10-35% 11.83%
Carbohydrate 45-65% 62.17%

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.]
When comparing my macronutrient percentages to the acceptable macronutrient distribution range they
fall within the acceptable range.

 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 to 10% kcal 8% kcal Chips, cookies, crackers

Monounsaturated Fat Less than 15% kcal 7% kcal Popcorn, oatmeal, and whole
grain wheat
Polyunsaturated Fat Less than 10% kcal 4% kcal Fish, cereal, whole grain
 products
Cholesterol Less than 300mg 98.17 mg Animal product (cheese, milk,
sausage, salami, etc.)
How might the amount and type of fats that you currently consume affect your health over the long-
term?
Consuming an excessive amount of fat is extremely unhealthy for the body because it can lead to many
health risks such as: raise LDL, lower HDL, increase risk for cardiovascular disease, Hypertension,
Diabetes. By following the recommended percents of each type of fat I can decrease the risk of
developing such disease such as the previously mentioned above.

B. 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.
I could make some of the following food changes to diet to have a lower cholesterol intake. Some
examples are replacing sausage with fish or skinless chicken. I could also try to make sure all of my
grain choices were whole grain as well. These slight changes would help reduce my daily fat intake.

 Evaluation of carbohydrate intake:

A. Look at your food record. Do you think that you consume more simple sugars or
complex carbohydrates?
Simple sugars consist of fructose, sucrose, glucose. Complex carbohydrates contain multiple sugar units,
like starch and glycogen. Starch is a product from plants and glycogen is a product from animals. Being
that human diets consist mainly of animals, fruits, vegetables, and other plant sources it is easy to
conclude that I consume more complex carbohydrates than I do simple sugars.

B. What is the RDA for carbohydrates?

RDA is 130g/day for an adult which is the minimum amount for brain function.

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)?
Recommendation for simple sugar intake is less than 10% of total kcals/day

D. What are the major sources of added/simple sugars in your diet (excluding fresh, frozen,
and no-sugar added fruits)?
The sugar (aspartame) in my soft drink is something that could be eliminated if I were to choose to drink
something else. I could also stop putting a tablespoon of brown sugar on my oatmeal in the morning
which is a source of sucrose. The cookies I occasionally eat also contain several added sugars that are
unnecessary in my diet.

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?
I am definitely consuming enough carbohydrates; however I could make a few changes to my diet so I
would not be consuming as many simple/added sugars with those carbohydrates. An example of how I
could do such is by taking out the amount of granola bars I eat a day and replace it with foods like:
pasta, veggies, and fruits. These foods are better because the percentage of calories from carbohydrates
is more important than the total amount of carbohydrate in a food when planning a healthy high-
carbohydrate diet.

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

Recommended Fiber Intake for your age/gender Your Fiber Intake

AI for women is 25g a day My total dietary fiber was 22.56g.

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

Soluble Fiber Insoluble Fiber
Inside of apple Peel of apple
Carrots Whole grain bread
Oatmeal Whole grain wild brown rice

h. Discuss how both soluble and insoluble fiber can reduce risks for the development of
certain diseases.
Soluble Fiber Insoluble Fiber
Delays stomach emptying because is slows glucose Reduces the risk for colon cancer because of the
absorption, can lower blood cholesterol. Can also rich antioxidants. It also decreases transit time.
reduce risk for cardiovascular disease and Also decreases cholesterol synthesis in the liver.
gallstones.

i. List some additional food sources of soluble and insoluble fiber that you could
incorporate into your diet.
Soluble Fiber Insoluble Fiber
Fruits (orange) Celery (strings)
Vegetables (carrots) Peel of an apple
Oats Brown rice
Psyllium seeds Wheat Bran

 Evaluation of protein intake.

A. Complete the following.
Estimated Protein Needs (show your work) Your Protein Intake (grams)
0.8g protein x kg of body wt. = estimate 63.11g of protein
57.3kg x 0.8g = 45.84g protein

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]
Tuna fish Whole wheat bread
Milk Apple
Cheese Carrots
Yogurt

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 do need to increase the amount of plant proteins I receive because right now I rarely consume the
adequate amount that I am suppose to consume on a daily basis. By doing so I will benefit because
plants contain zero cholesterol. Phytochemicals are also in plants and it is believed that they help to
promote healthy hearts, cancer-fighting, and help with better glucose control.

D. What are the health risks of consuming excessive protein, especially animal protein?
If one consumes too much protein they run the risk of getting high cholesterol, because this is found in
animal products. Excessive consumption of red meat is linked with colon cancer, it is also a burden on
the kidney, and it also may increase calcium loss in the urine.

 Evaluation of vitamin and mineral intake.

A. Complete the following table to think about possible deficiencies if intake is too low.
Vitamin/ RDA/AI Your Average Good Food Deficiency Symptoms/Diseases if
Mineral Intake Sources intake is chronically deficient
Vitamin A 700 ug/d 854.66 mcg Spinach Zerathalmia, decreased immune
deficiency, and night blindness.
Thiamin 1.1 mg/d 1.75 mg Pork Beriberi and wet Beriberi
Riboflavin 1.1 mg/d 2.22 mg Oysters Cheilosis, sensitivity to the sun, and
 dermatitis.
Niacin 14 mg/d 22.86 mg Chicken Pellagra, diarrhea, dementia,
dermatitis, and death.
Vitamin B6 1.3 mg/d 1.86 mg Potatoes Anemia, depression, vomiting, skin
disorders, and nerve irritation.
Vitamin B-12 2.4 ug/d 2.92 mcg Hot dogs Pernicious anemia, nerve
degeneration and paralysis.
Vitamin C 75 mg/d 18.69 mg Oranges Scurvy, bleeding gums, weakness,
fractures, and fatigue.
Vitamin D 5 ug/d 2.98 mcg Fatty fish Rickets and Osteomalacia.
Vitamin E 15 mg/d 1.06 mg Shrimp Hemolysis, nerve degeneration, and
Erythrocyte hemolysis.
Folate 400 ug/d 335.52 mcg Cereals Mega blast anemia and neural tube
defects.
Calcium 1000 mg/d 854.49 mg Milk Osteoporosis and fragile bones
Iron 18 mg/d 16.54 mg Beef or seafood Iron deficient anemia and Heart
Disease (hemochromatosis).
Magnesium 1.8 mg/d 200.77 mg Nuts Bone metabolism, muscle cramps,
vomiting, and irregular heart beat.
Phosphorus 700 mg/d 1105.11 mg Soft drinks Contributes to bone loss and
phosphate ions, kidney function.
Potassium 4,700 mg/d 1788.73 mg Dried beans Hypertension, muscle cramps, heart
failure, confusion, and constipation.
Sodium 1,500 mg/d 4780.08 mg Processed foods Very rare, muscle cramps,
dizziness, shock, vomit, and coma.
Zinc 8 mg/d 8.04 mg Whole grain Sink rash, diarrhea, decrease
bread appetite, hair loss, poor wound
healing.

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 3000 ug/d 2893 ug/d Bone/ muscle pain, loss of appetite, skin
disorders, headache, dry skin, hair loss,
vomiting, increased size of live, and fetal
malformation.
Vitamin C 2000 ug/d 1364 ug/d Diarrhea and stomach inflammation.
Vitamin D 50 mg/d 41 mg/d Calcium deposits in skin, organs, and blood.
 Hepercalcemia and growth retardation.
Vitamin E 1000 ug/d 792 ug/d Inhibits vitamin K metabolism, anticoagulants,
hemorrhage, and muscle weakness, headaches,
and nausea.
Niacin 35 ug/d 22 ug/d Niacin red flush.
Vitamin B6 100 mg/d 83 mg/d Nerve damage, numbness in hands and feet, and
trouble waking.
Folate 1000 mg/d 449 mg/d Mask vitamin B-12 deficiency.
Calcium 2,500 2,198.7 mg/g Renal disease
mg/g
Iron 45 mg/d 39.95 mg/d Heart Disease, Hemochromatosis, constipation,
and death.
Magnesium 350 mg/d 269 mg/d Diarrhea, vomiting, sweat, and weakness.
Phosphorus 4,000 3,098 mg/d Kidney function and phosphate ions bind
mg/d calcium.
Zinc 40 mg/d 32.57 mg/d Inhibits copper metabolism, increases risk for
prostate cancer, diarrhea, cramps, and depressed
immune system.
Sodium 2.3 g/d 1.94 g/d None
C. Do you think you should take a supplement? Justify why or why not.
I do take a multivitamin, fish oil capsule, vitamin C, and a calcium pill. The reason for taking so many
pills is because two or three years ago when I was extremely active my doctor told me to take so many.
However, now looking at the amount of nutrients I receive on a daily basis I could probably just start
taking the multivitamin and fish oil pill and be alright with just the two pills.

 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
Grains 6 ounces 12.0 Limit the number of granola bars I eat in one
day.
Vegetables 2 ½ cups 0.7 Eat a variety of veggies like broccoli,
cauliflower, corn, and peas.
Fruits 2 cups 1.9 Oranges, pears, and pineapple.
Milk 3 cups 1.8 Yogurt, skim milk, and cheese.
Meat and Beans 5 ½ ounces 1.1 More lean meat like beef, chicken and such.
Fats and Oils Limit 10.3 Definitely cut back on some of the foods that
have a lot of sugar and fat such as cookies,
chips, and popcorn.

B. Describe your current daily exercise activity level. Do you consider it healthful? Discuss
My current daily exercise activity level is lightly active. If I were to workout one or two more times a
week I would consider it to be healthy. Right now I don’t follow a strict schedule, my workouts consist
of what I feel like doing that day or if I even have time to go to the gym. This usually depends on the
amount of work I have to accomplish. I would like to try to make it to the gym more than once of twice
a week. However I have not tried doing a schedule before and maybe that may be more helpful.
Although, whenever I am on campus I try to walk to all my classes that way I also get a little more
exercise instead of taking the bus or a car.

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

Jog for Use Pilates for

45mins on Lift weights elliptical Day to rest Lift weights 45mins on Day to rest
treadmill for 30mins machine for for 30mins treadmill
45 min.

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 = wt(kg)/ ht(m2)
19.4 = (57.3kg)/ (1.72m2) Normal weight None, the ideal range is from 18.5 to 24.9

BMI = 19.4

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.
Looking at my rating from the food record, I found out that I do not eat emotionally. However, I usually
tend to eat less when I am alone as opposed to when I am with a group. If others around me are eating
and I have not eaten yet I tend to eat with others. If I ate emotionally it may cause me to put on extra
pounds I do not need or if one were not to eat with others or alone it could cause one to be
undernourished, both of which are signs of malnutrition.

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.
According to recent anthropometric measurements, current dietary intake and physical activity level, I
found myself to be healthy according to anthropometric measurements. However, I found that increasing
my physical activity level would help me to maintain a healthy lifestyle and attribute to my overall
heath. I also need to make some minor changes in my diet, because according to my.pyramid.gov and
the computer program I am not getting enough fruits and vegetables in my diet. If I try to add a fruit and
veggie for lunch and dinner and maybe a fruit for breakfast I could improve my fruit and vegetable
intake.
Goals:
1. Become more active than I currently am; aim for 3 to 5 times per week.
2. Maintain my current weight by eating a healthy balance of food, varying the food groups I eat
from, and eating in moderation.
3. Try to work out for at least 45min.