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Part_2_Diet_Analysis_Forms_Fall2010 - Project Analysis...

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Project Analysis Forms – There are 7 pages to this document Date of Day 1 entered into MyDiet Analysis Date of Day 2 entered into MyDiet Analysis Weight Management and Physical Activity Maintain body weight in a healthy range, balance calories consumed with calories expended. Prevent gradual weight gain over time; make small decreases in calorie intake and increase physical activity. Engage in regular physical activity (at least 30 to 60 minutes most days) and reduce sedentary activity. Include cardiovascular conditioning, stretching, and resistance exercises for muscle strength and endurance. 1. Assess your physical activity : Read Ch. 24 in your text. Health experts recommend adults get 30 to 60 minutes of moderate physical-intensity activity each day. Although you did not record your activity level, describe your weekly activities to justify whether or not you meet this recommendation. What types of activities do you see yourself doing regularly during the next 10 years? 2. Calculate your energy (Calorie) needs : Note: kcal is another term for Calorie. Read pages 20-7 to 20-10 for information on energy needs. Estimate your daily calorie needs by calculating the energy needed for each of the following: (1) Basal Metabolic Rate, (2) Physical Activity, (3) Dietary Thermogenesis. Steps To Estimating Your Daily Calorie Needs Formula Answers Step #1 Calculate your Basal Metabolic Rate (BMR) energy needs: Men lbs X 11 = Women lbs X 10 = kcal/day Step #2 Calculate your Physical Activity energy needs: Choose the level of activity below that best describes you. You may use 25, 35% etc., if you are somewhere in between. Do not forget to convert your percent to a decimal before multiplying . Physical Activity Levels: 25% = sedentary (routine level of activity) 35% = light activity (exercise 3x/wk for 40min) 50% = moderate activity (daily exercise for 40 mins) 80% = heavy activity (daily training for competition) BMR X Activity Level = kcal/day Step #3 Calculate your Dietary Thermogenesis energy needs: Dietary thermogenesis is the energy used to digest/absorb food. It is approximately 10% of energy needs. 1. Add answers from Steps 1 and 2 above. 2. Multiple sum X .1 = kcal/day 1
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Final Step : Add the three categories above to determine your total recommended kcalorie needs for one day: Answer to step 1 + Answer to step 2 + Answer to step 3 = kcal/day 3. Summarize and discuss your results: (kcals = Calories) Your Calculated Total Energy Needs kcals Your Calorie Intake (see Intake vs. Goals reports) Day 1 Day 2 Average kcals kcals kcals Estimating energy (calorie) needs and energy intake (food log) is difficult. List possible sources of error for both of these estimates.
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Part_2_Diet_Analysis_Forms_Fall2010 - Project Analysis...

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