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 (AEI) from the analysis program was:
1781.59____kcal

My Energy Expenditure Estimate (EEE) from the analysis program was:

___2049_________kcal

a. Calculate your estimated caloric needs and complete the table (show your work):
Method Equation Compare to Compare to your
your Average Estimated
Energy Intake Energy
Expenditure
Estimated EER=354-(6.91*AGE) 1781.59 2049
Energy +PA*(9.36*WT+726*HT);
Requirement EER=2090.85
Equation
Basal 119/2.2=54.1; 54.1*.9=60.1; 1781.59 2049
Metabolism x 60.1*24=1442.4
(Physical 1442.4*1.12=1615.49
Activity
Factor)
DRI 2403 1781.59 2049

.
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 why or why not.
The estimated energy requirement equation was the closest to the estimated energy expenditure
calculated by NutriCalc. The energy intake and expenditure method was accurate for me because
it incorporated my specifics such as my age, physical activity, weight and height, and the foods I
ate. The DRI was the farthest from my average estimated intake from NutriCalc because it did not
take into consideration enough specific factors for myself. It had a general value for individuals in
a certain age group only.

c. Provided that the forms you entered were accurate and typical, 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 EEE was 267.41 calories over my AEI. This means that I will lose one pound in 39 days.

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 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 over the past 6 months.

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.

Yes, I need to intake around 200 more calories. I could add some fruits/high fiber foods to my
diet which I am lacking currently.

 Evaluation of macronutrient distribution:

A. Complete the following table about Macronutrients:
Macronutrient Acceptable Macronutrient Your Macronutrient Percentages
Distribution Range (Percentage (from 3-day average intake)
Range)
Fat 20-35% 36%
Protein 10-35% 19%
Carbohydrate 45-65% 45%

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.]
I need to lessen my intake of calories from fat and increase my caloric intake of carbohydrates. I
could do this by replacing some high fat, salty snacks with fruit. My protein caloric intake seems
to be within the recommended range of distribution range for protein.

 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 _12______% kcal Milk, cheese, oil, cheetos
Monounsaturated Fat ___10-15__% kcal _13______% kcal Milk, cashews, canola oil,
dressing, cheetos
Polyunsaturated Fat _up to10__% __6_ ____% kcal Milk, cashews, canola oil,
kcal cheetos, dressing
Cholesterol __up to 300____mg ___131.44_mg Milk, cheese, waffles

B. How might the amount and type of fats that you currently consume affect your health
over the long-term?

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A lot of saturated and trans fat consumed now might build up in the arteries and possibly cause
cardiovascular problems such as a heart attack. Also, all fat is high in calories which means that
it can contribute to weight gain and obesity. Obesity has numerous health risks including
cardiovascular problems.

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.
Yes, I need to decrease my intake of calories from saturated fat. I can start drinking skim milk
instead of 2% milk.

 Evaluation of carbohydrate intake:

a. Look at your food record. Do you think that you consume more simple sugars or
complex carbohydrates? Explain why.

I take in more complex carbohydrates than simple sugars because I have more food items with
flour such as wheat tortillas, waffles, and cereals with less sugar, than food items with simple
sugars as in desserts.
b. What is the RDA for carbohydrates? How many grams of carbohydrate did you
consume? Discuss the rationale behind the RDA for carbohydrates.
The RDA for carbohydrates is 130 grams per day. I consumed 204.99 grams of carbohydrates on
average for three days. The RDA value is required for minimum brain function. However, for
other functions, such as muscle movement, more carbohydrate intake is required.

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)?
5-10% is the maximum recommended percentage range of total daily calories that should come
from added/simple sugars.

d. What are the major sources of added/simple sugars in your diet (excluding fresh,
frozen, and no-sugar added fruits)?
The major source of added/simple sugars in my diet is milk, an occasional sugary drink, syrup on
a waffle, or an occasional cookie/ice cream/sweet dessert. Other sources of simple sugar are
sugar added in cooked vegetables and a minute amount in cereals.

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? If not, justify.
I need to increase my intake of complex carbohydrates and sugars from fruit and decrease my

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intake of simple sugars. I could replace some dessert items with fresh fruit.
f. Evaluation of Fiber intake: complete the tables and questions below

Recommended Fiber Intake for your age/gender Your Fiber Intake

25 grams / day 16.57 grams

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

Soluble Fiber
The main sources of soluble fiber in my diet:
cashews, green peas, whole wheat flour,
lentils, and wheaties cereal.
Insoluble Fiber
The main sources of insoluble fiber are:
blueberries, vegetables such as peas, bell
peppers, cashews, whole weat flour, and
lentils.

h. Discuss how both soluble and insoluble fiber can reduce risks for the development
of certain diseases.
Soluble Fiber Insoluble Fiber
Solube fiber decreases the absorption of sugar. Insoluble fiber decreases transit time so that
Therefore, less insulin is released from the harmful carcinogens have less time to be
liver and production of cholesterol is also absorbed through the intestine.
decreased by the liver. Finally, less cholesterol
synthesis reduces the chances for
cardiovascular disease and gallstones. Also, it
slows gastric emptying, so it regulates blood
glucose levels.

i. List some additional food sources of soluble and insoluble fiber that you could
incorporate into your diet.
Soluble Fiber Insoluble Fiber
I could incorporate some fruits, such as I could incorporate some apples, wheat bran,
oranges, apples, and grapes. brown rice and other wheat products.

 Evaluation of protein intake.

A. Complete the following.
Estimated Protein Needs (show your work) Your Protein Intake (grams)
119/2=54.1kg; 54.1kg*(.8g/kg)=43.27 gram 84.39

B. Categorize the significant complete protein sources in your diet as plant or animal
sources.
Animal Sources Plant Sources [Hint: make sure they are

4

Complete animal sources of protein include:
milk, cheese, chicken and ham.
significant complete protein sources]
I have no soy bean sources. However, some
incomplete protein plant sources include:
cashews, whole wheat flour and bread, lentil
beans, and Special K cereal.

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?
Yes, I need to make changes in my diet. I could include some foods that contain soy bean or are
made from soy beans. I generally do not consume much animal based complete proteins except
for dairy products.

D. What are the health risks of consuming excessive protein, especially animal
protein?

Too much protein, especially animal protein, can cause colon cancer, kidney stones, and
decreasing kidney function. Also, protein from animal sources lack in vitamins, minerals, fiber
and phytochemicals. Further, protein from meat is often accompanied by much saturated fat and
cholesterol, increasing risk of heart problems. Excessive protein in general can lead to an excess
loss of calcium.

 Evaluation of vitamin/mineral.
A. Complete the following table to list possible deficiencies if vitamin/mineral intake is too low.
Vitamin/Mineral RDA/AI Your Good Food Deficiency
Average Sources Symptoms/Diseases if intake
Intake is chronically deficient
Vitamin A 700 mcg 171.12mcg Liver,eggs, Xerophthalmia
RAE milk, peaches
Thiamin 1.1mg/day 1.59mg Meats, beans, Beriberi
grains
Riboflavin 1.1mg/day 3.21mg Milk, eggs, Cheilosis,dermatitis,
liver sensitivity to sun
Niacin 14mg/day 13.36mg Chicken, fish, Pellagra
beef, grains
Vitamin B6 1.3mg/day 2.01mg Meat, beans Microcytic, hypochromic
anemia
Vitamin B-12 2.4mcg/day 7.77mcg Fungi, animal Pernicious anemia, nerve
products degeneration, paralysis
Vitamin C 75mg/day 103.65mg Citrus fruits, Scurvy

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 green pepper,
broccoli,
strawberries
Vitamin D 5-15 mcg 11.26mcg Fatty fish, Hypercalcemia
milk, cereal
Vitamin E 15mg 9.36mg Oils, meat, Hemolysis, nerve
beans, mango, degeneration
apples
Folate 400mcg/day 515.62mcg Liver, cereals, Megaloblastic anemia, nerve
legumes, tube defects
Calcium 1300mg/day 2011.85mg Green Osteoperosis
vegetables,
milk, tofu,
almond
Iron 18mg/day 16.60mg Green anemia
vegetables,
tofu, grains,
beef
Magnesium 310mg/day 304.02mg Hard tap Irregular heartbeat,
water, weakness, muscle spasms
chocolate,
meat, dairy
Phosphorus 700mg/day 1773.81mg Dairy, bakery, None
eggs, meats,
sodas
Potassium 4700mg/day 2952.55mg Fruits, Heart failure, cramps,
vegetables, constipation
milk, grains,
nuts
Sodium 1500mg/day 2480.88mg Processed Dizziness, coma, nausea,
foods, milk diarrhea, cramp
products
Zinc 8mg 12.98mg Green Skin rash, diarrhea,
vegetables, decreased appetite, hair loss,
beef, eggs, poor wound healing, poor
milk growth and development

B. Complete the following table to list possible toxicity effects, if vitamin/mineral intake is too
high.
Vitamin/Mineral UL Your Percent Food Toxicity Effects
UL
Vitamin A 3000mcg 5.704% Pain, skin disorders, hair loss, fetal
malformation, increased liver size
Vitamin C 2g 5.18% May cause diarrhea and stomach
inflammation
Vitamin D 50mcg 22.5% Hypercalcemia, growth retardation,

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 calcium deposits in organs and
vessels
Vitamin E 1000mg .936% Inhibits Vitamin K metabolism and
anticoagulants, possible hemorrhage
Niacin 35mg(supplements) 38.17% Headache, itching, GI tract and liver
damage, increased blood flow to
skin, blood vessel dilation or flushing
Vitamin B6 100mg 2.01% Hand and foot numbness, nerve
damage, walking difficulties
Folate 1000mcg 51.6% Masks symptoms of vitamin-12
deficiency, none likely
Calcium 2500mg 80.47% High blood and urinary calcium
concentration, headache, irritability,
kidney failure, soft tissue
calcification, kidney stones
Iron 45mg 36.9% Serious hemochromatosis,
Magnesium 350mg(non-food 86.9% Diarrhea and weakness in people
sources) with kidney failure
Phosphorus 3-4g 59.13% Impairs bone health in those with
kidney failure, poor bone
mineralization if calcium is low
Zinc 40mg 32.5% Diarrhea, cramps, depressed immune
function, reduced copper absorption
Sodium 2300mg 107.86% Increases calcium loss in urine,
contributes to hypertension

 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
Intake Intake avoid) to meet recommendation
Grains 6 ounces (6-11 5 servings I could incorporate rice and pasta.
servings)
Vegetables 2.5 cups (3-5 3.4 none
servings) servings
Fruits 1.5 cups (2-4 .2 I could incorporate an apple and orange
servings) servings juice a day.
Milk products 3 cups (2-3 5 servings I could replace a milk product with orange
servings) juice.
Meat and beans 5 ounces (2-3 .6 I could incorporate more lentils and meat
servings) servings in my meals.
Sweets and fats 195 calories of 8.6 I could cut down on sweets and oily
sweets and 5 servings foods.

7
 teaspoons of
oil (use
sparingly)

B. Describe your current daily exercise activity level. What type of exercise do you normally
engage in? Do you consider it healthful? Discuss
I currently engage in additional 30 minute exercise 2-4 days a week. I consider it healthful
because I do try to walk to class when I can on a normal everyday basis. I try to vary the workout
with strength training and cardiovascular workouts every other day.

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 min. 30 min. 30 min. 30 min. 30 min. 30 min. 30 min.
workout treadmill or workout treadmill or workout treadmill or workout
video or another video or another video or another video or
another aerobic another aerobic another aerobic another
strength exercise strength exercise strength exercise strength
training training training training
workout workout workout workout

D. Complete the following table about your BMI, using your anthropometric lab
measurements

Calculate your BMI Obese Risk factors associated with BMI

(show your work) Overweight category (if any)
Wt=119lb/2.2=54.1kg; Underweight
ht=(63in.*2.54)/100=1.6002 m Normal weight
BMI=54.1kg/(1.6002^2)=21.13

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 have a direct impact on my hunger with my emotions. The hunger ratings varied with
each emotion. I also see no pattern with the amount that I consume in social situations or whether
I am alone. I have seen that when I am stressed I tend to want some junk food while I am
studying. This can lead to an intake of many fatty and salty foods, and this can kill my appetite
for some healthier foods.

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 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.

My current health is overall decent. I meet most of my vitamin and mineral RDA’s. Vitamin A,
fiber intake, fruits and possibly some meat and beans intakes should be increased and fats need to
be decreased. According to my anthropometric measurements, I have a healthy BMI, percent
body fat, and broca index. In addition, I try to incorporate an extra 30 minutes of exercise atleast
2-4 times a week apart from daily walking across campus. In order to maintain my current body
weight, I can continue the intake of low-fat, nutrient dense foods, and dairy products while
monitoring my Vitamin A, fiber and fruit intake. Also, I can try replacing some fatty foods and
maybe a dairy product with a fresh fruit that is high in Vitamin A. Lastly, I can continue my
exercise routine and try to add to the frequency of my workouts throughout the week.