Nutritional and Physical Activity Analysis for Personal Lifestyle Optimization - Prof. Lin, Study notes of Nutrition

Download Nutritional and Physical Activity Analysis for Personal Lifestyle Optimization - Prof. Lin and more Study notes Nutrition in PDF only on Docsity! Honor System Cover Sheet Student Name Elizabeth Basham S t u d e n t I D 905-305-977 Class 9:05-9:55 AM Professor / Instructor M.D. Lewis Assignment/Test Honor Pledge: I have neither given nor received unauthorized assistance on this assignment. Student Signature Date 1 HNFE 1004 INSTRUCTIONS FOR COURSE PROJECT 2 INSTRUCTIONS FOR COMPLETING PROJECT TASKS TASK #1. ESTIMATE YOUR ENERGY BALANCE FROM THE FIRST OF THE SEMESTER TO THE LAST PART OF OCTOBER. • Weigh yourself the first of the semester and record your weight in both pounds and kilograms on the “Estimate of Energy Balance” worksheet. • Weigh yourself again right before the due date and record it on the same worksheet as you did your first weight. • Calculate and record in both pounds and kilograms any changes in body weight during that time. • Indicate if you experienced a positive, negativ e , or balanced energ y balanc e during that time. • Estimate and record the number of excess of deficit kilocalories in your diet during that time, if your weight changed. If you did not attend the lecture on energy balance, you will need to consult your text chapter on energy balance for the information to figure excess or deficit calories. IMPORTANT : Weigh yourself on the same scale and at the same time of day for both your weight recordings. If possible weigh yourself without clothing, before you have eaten breakfast in the morning. This will give you your most accurate weight. Women, try to weigh yourself at the same time of your menstrual cycle. TASK #2. RECORD YOUR FOOD, BEVERAGE, AND NUTRIENT SUPPLEMENT INTAKE FOR THREE CONSECUTIVE DAYS. • Using the “Food Intake Record” worksheets, record everything you eat and drink for three (3) consecutive days including one weekend day. o It is important that you eat what you would ordinarily eat, so the dietary record truly is representative of your usual intake. Remember you will NOT be graded on what or how much you eat. o Try to record the food as you eat it or immediately after you have eaten it. This will help ensure you don’t forget small items such as margarine, sugar, or drinks. o Include all food, beverages, gum, candies, condiments, and water consumed during each 24 hour period including during the night. • In the “Amounts Eaten” column of the worksheet, record the total quantity of each food eaten. Estimate as accurately as possible in cups, tablespoons, grams, ounces, slices, etc. • In the “Food/Drink” column of the worksheet, record the name of each food item you eat or drink and how the food item was cooked. This is not necessary if the item as a whole is in the data base. o If you consume a food item that contains more than one ingredient, break it down and list key ingredients separately, one ingredient per line. FOR EXAMPLE: Hoagie: 1 small white roll, 1 oz. American cheese, 4 oz. lean turkey, 2 leaves of lettuce, 2 thin slices of tomato, 1 Tbs. spicy mustard, and 1 tsp. mayonnaise. Remember to record the amounts in the “Amounts” column not the “Food/Drink” column. o Record brand names of foods and how they are cooked. This will help with the diet analysis and make it more accurate. • Use the “Dietary Supplement Record” to record any vitamin, mineral, protein, or amino acid supplements. o Record the brand name, the nutrient name, and the nutrient(s) dosage for each supplement. If a supplement contains multiple nutrients, record each nutrient on a separate line of the form. o Place a check in the column for each of the three record days you consumer the supplement. 5 TASK #3. RECORD YOUR PHYSICAL ACTIVITY FOR SEVEN (7) CONSE C UT I VE DAYS . • Using the “Physical Activity Record” worksheets, record all your physical activity for seven (7) consecutive days. Three of the days you record your physical activities should also be the three (3) days you are recording your diet. See the example sheet. o It is important that your physical activity for the week not be out of the ordinary, so that your record is truly representative of your usual activity level. o Try to record your physical activities immediately after you perform them. This will help ensure the accuracy of your record. o Include any activity that you do for a sustained period (for at least 10 minutes) such as walking to class, aerobics, biking. o Do not include time spent relaxing, sleeping, sitting, or engaging in other routine daily activities such as showering, dressing, and brushing your teeth. • In the “Day” column, record the number of the day an activity is performed, such as Day 1, Day 2, etc. • In the “Activity” column record the name of the activity in which you engage, such as cycling, weight lifting, etc. • In the “Minutes” column record the amount of time (in minutes) you participate in each activity during the day. • Mark an “X” in the “Aerobic”, “Weight Training”, and “Flexibility” columns as appropriate to indicate the type of activity. • Mark an “X” in the “Warm Up” and “Cool Down” columns as appropriate to indicate if you performed these activities. TASK #4. ANALYZE YOUR THREE-DAY FOOD INTAKE USING THE SOFTWARE SUPPLIED WITH YOUR TEXT. (PIN CODE CARD) • Using the “Diet Analysis +” software that came with your text, perform a nutritional analysis of the three- day food intake you recorded. • Read all the instructions for the software before beginning your diet analysis. • Follow the instructions to enter ALL foods and beverages (BUT NOT SUPPLEMENTS) into the appropriate software dialog boxes. Please remember that you must enter all your data for one day at one time. • Save your three daily intakes by clicking on the “Save” icon on the toolbar of the program before attempting to print your results.  Before printing your “Intake vs Goals” page, you need to average the 3 days of intake. To do this choose the start date of your 1st day and the end date of your last day, click “Recalculate”. The information will now be an average. • Print an analysis of your diet by clicking on the “Print” icon next to the “Help” question mark (?) on the program tool bar. A selection window will appear that asks which report you which to print. Select “Print All” and click “OK”. All of the reports you need to evaluate your diet and include with your project will be printed. TASK #5. ANALYZE YOUR SEVEN-DAYS OF PHYSICAL ACTIVITY USING THE ACSM PHYSICAL ACTIVITY GUIDELINES IN THE PROJECT. • Using the "ACSM Physical Activities Guidelines" and the "Physical Activity Analysis" worksheets, analyze your physical activity routine. (DON’T USE THE DIET ANALYSIS TOOL) 6 • Indicate if you have a pre-existing health condition and consulted a physician about exercise before beginning. • For aerobic activities indicate (a) the total number of aerobic activity sessions for the week, (b) the number of aerobic activity sessions that lasted 30 minutes or more, (c) the total minutes engaged in all aerobic activities for the week, and (d) the relative percent of times you warmed up and cooled down before and after the sessions. • For strength training activities indicate (a) the total number of strength training sessions for the week, (b) the number of strength training sessions that worked major muscle groups, (c) the total minutes engaged in all strength training activities for the week, and (d) the relative percent of times you warmed up and cooled down before and after the sessions. • For flexibility training indicate (a) the total number of flexibility training sessions for the week, (b) the average length (in minutes) of a flexibility training session, (c) the total minutes engaged in all flexibility training activities for the week, and (d) the relative percent of times you warmed up and cooled down before and after the sessions. TASK #6. EVALUATE THE ANALYSIS OF YOUR FOOD INTAKE. • Use the information from the “Intake vs. goals” of the diet analysis printed report to complete the “How Does Your Diet Compare” worksheet using the software supplied with your text (the green with red apple registration card with a PIN number inside). The textbook representative will visit class to show you how to use the registration card. • Use the “My Pyramid” report to complete the “My Pyramid” worksheet • Use the information you have gained from completing the “How Does Your Diet Compare” to complete the “Evaluate Your Diet” worksheet. (nutrient intake okay, too high, too low) TASK #7. EVALUATE THE ANALYSIS OF YOUR PHYSICAL ACTIVITY. • Use the information from the ACSM Physical Activities Guidelines” and the “Evaluate Your Physical Activity worksheet to complete the “Evaluate Your Physical Activity” worksheet. TASK #8. PLAN A NEW DIET PATTERN TO MEET STANDARD NUTRITIONAL RECOMMENDATIONS AND YOUR PERSONAL NTURITIONAL GOALS AND PLAN A NEW PHYSICAL ACTIVITY ROUTINE TO MEET STANDARD PHYSICAL ACTIVITY RECOMMENDATIONS AND YOUR PERSONAL PHYSICAL ACTIVITY GOALS. • Using the “Plan Your New Diet and Physical Activity Routine” worksheets, thoughtfully plan your new diet pattern and physical activity regimen. Remember don’t plan an ideal diet pattern that you will never be able to follow. Rather plan a realistic diet that thoughtfully and honestly considers your personal nutritional goals and the constraints you will encounter while working to meet those goals. Also plan a realistic activity routine that thoughtfully and honestly takes into account your personal physical fitness goals and the roadblocks that you and life in general will put in your way as you work to achieve those goals. 7 f. Kraft Singles 2% American Cheese – 1 slice g. Plumrose Deli Ham, baked – 2 slices h. Kraft Light Done Right ranch salad dressing – 3 tablespoons, ¼ cup, etc. i. Kroger 2% milk – 1 cup j. Subway 6-inch turkey/ham with provolone on honey/oat bread with mayo, mustard, pickle, black olives, etc. k. Firehouse large pepperoni and mushroom pizza, regular crust (or thin crust, etc.) – 4 slices l. Chef Salad at Dietrick – large with 1 cup lettuce, ¼ cup ham, ¼ cup turkey, 1 egg, ¼ cup cheese, ½ cup croutons, ¼ cup bacon bits, ¼ cup green pepper, ½ cup regular (as opposed to low fat or fat free) French dressing m. Spaghetti with meat sauce – 2 cups pasta with 1 cup sauce and ¼ cup Parmesan Cheese n. Mello Yello (regular) – 20oz bottle (or 12oz can, etc.) o. Dr. Pepper (diet) – 20oz bottle (or 16oz cup, etc.) p. Hardees 1/3 pound Thickburger with mayo, mustard, lettuce, tomato q. Wendy’s single cheeseburger with lettuce, tomato, mayo r. Krispy Kreme chocolate glazed crème-filled doughnut – 2 doughnuts s. Sweet tea – Big Gulp at 7-Eleven (indicate ounces if you know it) t. Beer – indicate how many draft beers, how many cans, name and whether regular or light u. Alcoholic beverages – mixed drinks and wine – ounces, etc. v. Extra sugar-free gum – 1 slice w. Skittles candy – 1 bag (1.15 ounce) x. Apple – 1 large y. Banana – 1 medium z. Broccoli with cheese sauce – ¾ cup aa. Campbell’s Chunky Vegetable Beef soup – 1 can bb. Great Value saltine crackers – 8 squares cc. Canned peaches in heavy syrup (or light syrup or juice) – ½ cup, or 4 slices dd. Kraft Easy Mac macaroni and cheese – 2 packages ee. Kroger macaroni and cheese from mix – 2 cups ff. Tuna sandwich – 1 can tuna in oil (drained), 3 tablespoons regular mayo, dash salt and pepper, 2 slices Kroger sandwich bread gg. Peanut butter sandwich – 3 tablespoons Jif peanut butter, 1 tablespoon grape jelly, 2 slices Arnold 7-grain bread hh. Ramen noodles, oriental flavor – 1 package (3 oz) ii. Sbarro broccoli and spinach stromboli, small jj. Sbarro large drink, Dr. Pepper kk. Casserole with pasta, chicken, carrots, corn, lima beans, peas – 1.5 cups total (could put recipe in the ‘Food/Drink’ column if you made it or know the proportions) ll. Red grapes – 1 cup (or might use number such as 10 grapes, if you count them, or say 1 handful, 2 handfuls, etc.) 10 ESTIMATE OF ENERGY BALANCE Name: ID#: Class Time: 9:00 AM or 1:00 PM(Circle one) 11 Weight #1 Weight #2 Pounds Kilograms Date Time of Day 170 180 Change in weight: 10 Pounds Kilograms Change in Energy Balance: No change (weight change) X Positive change Negative change Estimated number of excess calories consumed when weight is gained (if applicable): Estimated deficit of calories consumed when weight is lost (if applicable): 12 FOOD INTAKE RECORD – DAY 3 Name: ID#: Class Time: 9:00 AM or 1:00 PM (Circle one) Day 3 date: Remember to record ALL ingredients for combination foods and record each ingredient on a separate line. i.e. Garden salad: 2 cups iceberg lettuce, 3 medium slices of tomato, 6 olives, 2 tablespoons ranch dressing. Time Amount Eaten Food / Drink DIETARY SUPPLEMENT RECORD Name: ID#: Class Time: 9:00 AM or 1:00 PM (Circle one) Record each dietary supplement that you take during your 3-day dietary intake record. If a supplement includes more than one nutrient, such as a multiple vitamin tablet, record each nutrient in the supplement along with its amount on a separate line. Please be sure to include this sheet in your project even if you don’t take any supplements indicating no t applicable (NA) where appropriate. Place a Check Day 1 Day 2 Day 3 Supplement Brand Name Dosage Nutrient Name Amount (in gm, mg, or mcg) PHYSICAL ACTIVITY RECORD Name: ID#: Class Time: 9:00 AM or 1:00 PM(Circle one) Day Activity Minutes Aerobic Weight Training Flexibility Warm Up Cool Down Include only the physical activity sheets that you need to use in your project. PHYSICAL ACTIVITY RECORD Name: ID#: Class Time: 9:00 AM or 1:00 PM(Circle one) Day Activity Minutes Aerobic Weight Training Flexibility Warm Up Cool Down PHYSICAL ACTIVITY ANALYSIS Name: ID#: Class Time: 9:00 AM or 1:00 PM(Circle one) Total number of sessions Number of sessions during week >30 Total minutes of activity Warm up Cool down Type of activity Aerobic activity Weight training Flexibility training during week minutes duration during week >50% of sessions <50% of sessions >50% of sessions <50% of sessions MY PYRAMID Name:_____________________________________ ID# _______________________ Class Time: _____________ 9:05am or _______________1:25 pm Use “My Pyramid Analysis” (also an average!) report to complete the worksheet below. Place an “X” in the column for each food group that corresponds to your pyramid intake. MY PYRAMID GROUP <90% 90-110% >110% Grains______________________________________________________________ Vegetables___________________________________________________________ Fruits_______________________________________________________________ Milk________________________________________________________________ Meat/Beans__________________________________________________________ Discretionary_________________________________________________________ EVALUATE YOUR DIET Name: ID#: Class Time: 9:00 AM or 1:00 PM Use the information from the “How Does Your Diet Compare” sheet earlier. (comes from the Intake vs. Goals analysis report data) Evaluate your current diet by answering the following questions for each nutrient listed. Do not include any dietary supplements that you recorded in this evaluation. Be sure your responses are in complete sentences for each nutrient below. 1. Is your current diet too high, too low, or within the recommended intake range for the nutrient? 2. If your diet is not within the recommended intake range, what foods do you believe are contributing to the problem with this nutrient and what general problematic dietary patterns do you believe they represent? 3. What general dietary pattern changes can you make to reduce or resolve the problem? Please include specific foods. (Solution) (Correct activity & calorie level recommendation in your profile as well as food record keeping accuracy will give a more accurate analysis of your intake) PROTEIN 1. Range: _____ Too High _____ Recommended _____ Too Low 2. Problem Foods and Pattern: 3. Solution: FAT 1. Range: _____ Too High _____ Recommended _____ Too Low 2. Problem Foods and Pattern: 3. Types of fat: Analyze the amount of fat in your diet coming from saturated vs. unsaturated fats. What food sources are providing these types of fats in your diet? How can you improve your intake of healthier fats while decreasing saturated fats? Please include specific foods in your response. CARBOHYDRATE 1. Range: _____ Too High _____ Recommended _____ Too Low 2. Problem Foods and Pattern: 3. Solution: ALCOHOL Not a nutrient but may be a significant source of calories, so if you disclose your alcohol, it would be in the pie chart. Instructions: Shade in the pie chart with the % of Carbohydrate, Fat, Protein, and Alcohol, which totals 100%. You will find this information on the Macronutrient Intake report. Each slice represents 10%. Question: How does your diet compare to the American Heart Associations recommended values (55% Carbohydrate, 30% Fat, and 15% Protein)? Answer in the space provided below. Use complete sentences. NOTE: Shade in & make a key for the pie chart. DIETARY FIBER 1. Range: _____ Too High _____ Recommended _____ Too Low 2. Problem Foods and Pattern: 3. Solution SUPPLEME N TS If you take and recorded dietary supplements as part of your dietary intake, please answer the following questions. 1. Do you take a supplement for any nutrients for which your intake was in the recommended range or too high? _____ Yes _____ No If yes, list the nutrients below. 2. Do you take a supplement for any nutrients for which your intake was too low? _____ Yes _____ No If yes, list the nutrients below and indicate if the supplement resolved the problem. EVALUATE YOUR PHYSICAL ACTIVITY Name: ID#: Class Time: 9:00 AM or 1:00 PM Using the information from the “ACSM Physical Activities Guidelines” and the “Physical Activity Analysis” worksheet answer the questions below for each type of physical activity. Be sure your answers are in complete sentences. 1. Is your current activity routine within / above / below the recommended level for the type of activity? 2. If your activity level is below the recommended level, what general lifestyle patterns do you think are contributing to the problem? 3. What general activity routine changes can you make to reduce or resolve the problem? AEROBIC ACTIVITY 1. Range: _____ Recommended or Above _____ Too Low 2. Problematic Lifestyle Patterns: 3. Solutions: WEIGHT TRAINING 1. Range: _____ Recommended or Above _____ Too Low 2. Problematic Lifestyle Patterns: 3. Solutions: FLEXIBILITY TRAINING 1. Range: _____ Recommended or Above _____ Too Low 2. Problematic Lifestyle Patterns: 3. Solutions: What high risk situations do you anticipate hindering your achievement of your physical activity habit goals? And how will you plan for these situations? 5. EVALUATE SUCCESS OF PLAN OF ACTION How will you specifically evaluate your success in achieving your dietary habit goals? How will you evaluate your success in achieving your physical activity habit goals? At the end, please be sure to add the 3 required reports from the diet analysis INSTRUCTIONS FOR ASSEMBLING PROJECT The project worksheets must be assembled in the original order they were in as part of your project packet. Add the “Diet Analysis +” printouts at the end of the project. Place a title page that includes your name, student ID#, class time, and signature beneath a statement of adherence to the Virginia Tech honor code at the beginning of the project. Staple/Clip the project together in the top left corner prior to handing the project into the GTAs. Projects unstapled and/or with worksheets out of order will be reduced by one letter grade. Projects without a title page that includes the honor code statement and signature will be given a grade of F. HNFE 1004 PROJECT CHECKLIST ITEM POINT VALUE Check off (√) Cover page: 1 Include name, class section, and Honor Code statement plus signature Estimate of Energy Balance Worksheet 4 Food Intake Record Worksheets: Day 1 4 Day 2 4 Day 3 4 Dietary Supplement Record Worksheet 1 Physical Activity Record Worksheet 4 Physical Activity Analysis Worksheet 4 How does your diet compare? Worksheet 4 Food Guide Pyramid Worksheet 4 Evaluate your Diet Worksheets: Protein 1 Fat 1 Carbohydrate 1 Pie Chart 2 Pie Chart: Shading in Percentages 1 Dietary Fiber 2 Vitamin A 2 Vitamin C 2 Vitamin E 2 Sodium 2 Calcium 2 Iron 2 Kilocalories 2 Supplements 1 Evaluate your Physical Activity Worksheets: Aerobic Activity 2 Weight Training 2 Flexibility Training 2 Plan your New Diet and Physical Activity Routine Worksheets: Identify Problem 4 Weight Costs and Benefits 4 Gather Baseline Information 4 Chart Plan of Action 4 Evaluate Success 4 Your Personal Profile from Diet Analysis Software (~1 sheet) 5 Intake vs. Goals Report from Diet Analysis Software (~1-2 sheets) 5 My Pyramid Analysis Report from Diet Analysis Software in Graph Form (~1 sheet) 5 Project is in order 2 TOTAL POINTS 100