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Nutrition Answer Key Activity 1 2. Answers will vary. 3. Answers will vary.

The BMR for males ranges between 1600 and 1800 kcal. The BMR for females ranges between 1300 and 1500 kcal. Total calorie expenditure will vary. The majority of individuals have a total calorie expenditure between 1900 and 2500 kcal. 4. Answer will vary. 5. Answers will vary. 6. 3500/150 = 23.3 days to gain one pound. 7. Answers will vary. Increasing your activity multiplier will decrease your energy balance. Decreasing your activity multiplier will increase your energy balance. 8. If you wanted to gain weight, you could eat foods that are higher in calories or eat larger portions of food items. If you wanted to lose weight, you could eat foods that are lower in caloric value or eat smaller portions of food items. A low fat diet would be more effective for weight loss because 1 gram of fat contains 9 kcal of energy, while 1 gram of carbohydrate contains 4 kcal of enrgy. Reducing the amount of fat in the diet can drastically reduce the number of calories consumed. Changing from a low carb to a low protein weight loss diet would not have an effect, since 1 gram of protein and 1 gram of carbohydrate each contain 4 kcal of energy. Athletes often gain weight when they retire from sports because they are no longer have a high calorie expenditure and do not change their eating habits to coincide with their new level of activity.



Activity 2 1. This is an example of foods that would fit into each of the categories below. TABLE 6-1: SCAVENGER HUNT RESULTS Food Characteristics Product Information 1. Low fat, vegan (no animal foods), protein source Goya Black Beans 2. Dairy food suitable for a person who is lactosedeficient 3. Food high in fiber (>10% daily value) and low in fat (< 5% daily value) 4. Packaged, non-meat food containing saturated fat 5. Packaged food containing trans-fat 6. Food containing lipids, that serves as an energy source for a developing embryo 7. Food you would avoid if you were watching your cholesterol intake 8. "Heart-healthy" snack that doesn't require refrigeration, that you could pack in the morning to eat in class 9. Food containing a polysaccharide that can be used as energy for cell respiration 10. Salad dressing with <1.5 grams of fat per serving 11. Food containing starch produced by photosynthesis 12. Food that contains omega-3 fatty acids 13. Food you would avoid if you were trying to control your blood pressure 14. Food that contains a mineral needed to manufacture the protein hemoglobin 15. Food that contains tropical oils 16. Food containing high levels of cellulose 17. Food that's produced by using microorganisms 2. 3. 4. Lactaid milk Grape Nuts cereal Rice-a-Roni Oreo cookies Jif Peanut butter Eggs An apple

Wonder bread Newmans Own Fat free ranch dressing Yukon gold potatoes Alaskan salmon Lays Salt and Pepper potato chips Spinach Mounds candy bar Celery Dannon Danactive yogurt

An apple is considered heart healthy because it contains no cholesterol and is high in fiber. This food would contribute to high blood pressure because it is high in sodium. A healthy substitute for packaged rice and pasta dishes is brown rice. A healthy substitute for Oreo cookies homemade are oatmeal cookies. A healthy substitute for a candy bar would be a piece of fruit.