Download NUTR 3100: My Diet Analysis Part 2 - Calculating Nutritional Needs and Assessing Diet - Pr and more Study notes Organic Chemistry in PDF only on Docsity! NUTR 3100 Fall 2009 My Diet Analysis Part 2 1. Calculate your BMR using the Harris Benedict equation using the appropriate activity factor based on your level of physical activity (10 points) Moderately active(1.26) x BMR(1846.71) = 2326.85 2. Based on your 3-day diet analysis what % of your above estimated energy (calorie) needs are you meeting? (4 points) Avg calories 3261.7/ 2326.85 = 140 % 3. Calculate you daily protein needs. (4 points) (128+211+85)/3= 141.3 g 167lb/2.2 = 75.9kg x 0.8= 60.73 g is needed daily 4. Based on your 3-day diet analysis what % of your estimated daily protein needs are you meeting? (4 points) 141.3/60.73 = 232% 5. What percentage of your daily calories come from: a. Protein (2 points) 141.3x 4=565.2/3261.7= 17% b. Fat (2 points) 134x9=1206/3261.7= 37% c. Carbohydrate (2 points) 375.7x4= 1502.8/3261.7= 46% d. Do you meet recommendations for these macronutrients? (4 points) I do not meet the recommendations but they are very close to them. USDA: 18% protein, 29% fat, 53% Carbs 6. If you desire to lose weight at a rate of 2 lbs per week, what should your daily caloric intake be? (Not accounting for physical activity/exercise). (4 points) 3261.7 x 7 = 22831.9 - 7000( for 2 lb deficit) = 15831.9/ 7 = 2261.7 calories per day 7. Looking at the 5 food groups grains, vegetable, fruit, milk and meat and beans, do your intakes meet the recommendations? (4 points) Yes. Grains: 11.1 oz Recommended: 9 oz No. Vegetable: 0 cup Recommended: 3.5 cup No. Fruit: 1.7 cup Recommended: 2 cup No. Milk: 0.4 cup Recommended: 3 cup Yes. Meat and Beans: 10.7 oz Recommended: 9 oz 8. Based on your 3-day diet analysis which nutrients did you meet the requirements for? List the nutrient and your intake (ex. Calcium – 1132 mg). (10 points) Avg of Nutrients- Carbohydrate: 375.67 gm Riboflavin: 2.2 mg Niacin: 41 mg Folate: 546.17 mg Vitamin B6: 2.8 mg Vitamin B12: 8.3 mg Iron: 24.5 mg Omega 3: 3.3 mg Omega 6: 30 mg Thiamin: 2.13 mg Phosphorus: 1748.1 mg Protein: 141 gm Selenium: 155.4 mg 9. Based on your 3-day diet analysis which nutrients did you NOT meet the requirements for? (10 points) Vitamin A Vitamin C Vitamin E Potassium 10. Based on your 3-day diet analysis for which nutrients did you exceed the UL (Upper Limit)? (4 points) Magnesium Niacin Folate 11. Do you meet recommendations for fiber intake? What changes could you make in your diet to improve the health of your GI tract? (4 points) No, I do not meet the recommendation. Eat more vegetables,whole grains, fruits and chew slowly when I eat.
