Project_3_Evaluate_your_3-d_diet_Jan_16_

Project_3_Evaluate_your_3-d_diet_Jan_16_ - Project 3...

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Project 3: Evaluate your Energy Balance and 3-Day Diet Name: Kai Ling Luke Part 1 : Energy Balance - Instructions: Assess your physical activity levels and calculate your estimated energy requirement. Discuss your energy needs, especially in regards to energy expenditure. Assess your typical eating habits and life style behaviors linked with aiming for and maintaining a healthy weight. Report to save, use and submit to your instructor along with this document : Nutrients Report—choose the date range of the 3 days you entered into SuperTracker (1 report) Note: The SuperTracker reports refer to your intake of food in Calories. In common media sources, books, and websites, oftentimes the term Calories is used. In nutrition and in our textbook we are really referring to a kilocalorie when quantifying caloric intake. In this course please use the terms Calories and kilocalories synonymously. (You may also see the use of “kcalorie”, this is simply an abbreviation of kilocalorie.) Guidelines and Recommendations ● Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from food and beverages. ● Increase physical activity and reduce time spent in sedentary behaviors. ● Adults should do at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous- intensity aerobic physical activity, or equivalent combination of the two. ● Adults should include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week. 1. Assess your physical activity. Read the activity recommendations above. Although you did not record your activity level for this project, describe your weekly activities to justify whether or not you meet these recommendations. Read pages 439-440 in your text to help you think about your level of activity. In general, I do some resistance activities including muscle-strengthening activities about two or three times a week. The intensity is not too hard but I still keep them every week. So I think I meet these recommendations. What types of activities do you see yourself doing regularly during the next 10 years to maintain a physically active lifestyle? Aerobic activities. Actually I love doing sports very much especially playing soccer and playing ice- hockey. I was an ice-hockey player and won the national champion of the teenage group in china a few years ago. And right now, I am willing to keep playing ice-hockey in the next 10 years. 1
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2. Calculate your Estimated Energy Requirement (aka Total Energy Expenditure—TEE). This equation accounts for energy needs from Basal Metabolic Rate, Physical Activity, and Dietary Thermogenesis. Insert your personal variables. Do steps 1-4 to calculate your EER. Read p. 240 for more guidance.
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