Energy Balance Analysis PDF

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Energy Balance Analysis - Project / Essay...

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Assignment: Energy Balance Analysis Due: Tuesday, November 17, 2020 by 9:30 AM Eastern Time (ET) Submit to the Energy Balance Dropbox on HuskyCT Energy Balance (50 points) Purpose: To demonstrate skills in calculating energy needs and energy balance. Important Notes:  Please read all of the instructions before completing this project.  Please label your printed pages accordingly including your name and PeopleSoft ID.  Please submit the documents in Microsoft Word format so we can incorporate feedback directly on the document.  Please keep a photocopy of all assignments submitted. We cannot be held responsible for lost assignments and may ask you to resubmit if it is lost. Part I. Section 1. 1 Day Food Record Instructions: 1. Record EVERYTHING (foods, beverages, supplements, alcohol intake as these contribute either nutrients and/or calories) that you eat and drink for 1 typical day. 2. For accuracy, it is best to record each meal or snack immediately after it is eaten. 3. To help you , each day is broken down into 3 meals and a snack section, but it is most important to record the food accurately, regardless of when it was eaten. Be sure to include water, coffee, soda, and supplements taken. 4. If additional space is required for the same day, continue on a 2 nd page. 5. Record BRAND NAMES, if known. 6. If eating out, record foods eaten as accurately as possible, including the NAME OF THE ESTABLISMENT and the SPECIFIC FOOD ITEM ORDERED. 7. Always specify the METHOD OF PREPARATION. Examples include: baked, broiled, fried, etc. 8. Describe all foods as fully as possible. For example: 3 oz baked chicken thigh, no skin. (NOTE: 3 oz. is approximately the size of a deck of cards). 9. List ALL INGREDIENTS for sandwiches, casseroles, and other mixed dishes. Example: Peanut butter sandwich – 2 pieces oat bran bread, 1 ½ teaspoon peanut butter. A full recipe is not required. 10.Record EXACT AMOUNTS when known. Specify weight or volume or dimensions in inches (e.g. 1 piece banana bread, 1” by 2” by 4”). Use measuring cups or spoons to estimate portions. 11.Include all ADDITIONS to food on the log, such as salt, sugar, or milk. Record each addition on a separate line.

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One Day Food Record (Submit with assignment) Please list the food and drinks that you consumed for a 24 hour period. Try to record a “typical” day. Please be as detailed as possible. Use an additional sheet if more space is needed. (2 points) Time/Meal (am or pm)

Food or Beverage Items Be specific. Include brands, restaurant name if applicable, details of how prepared and what exactly was eaten. Oikos vanilla Greek yogurt

Amount 12 fl oz, 1 slice from large pizza, 1 cup, 1 tablespoon, etc. 5.3 oz

Fruit

1 cup

8:00 am

Pancakes

1 pancake

8:00 am

Orange Juice

1 cup

12:15 pm

Chicken tenders

3 pieces

12:15 pm

Chicken noodle soup

1 cup

12:15 pm

Water

12 oz.

Comments Any other details that would assist you in analyzing the information.

8:00 am 8:00 am

Baby carrots 1:15 pm Smartfood popcorn

1 bag

Pasta

10 oz

Meatballs Breadstick

3 small meatballs 1 stick

Water

12 oz.

Water

12 oz.

3:30 pm 6:00 pm 6:00 pm

A mix of strawberries, grapes, and pineapple With maple syrup Drank with breakfast Oven baked with barbeque sauce With vegetables Dasani purified water Raw carrots dipped in ranch White cheddar popcorn With marinara sauce

Plain breadstick

6:00 pm 6:00 pm 8:00 pm

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Dasani purified water Dasani purified water

Part I. Section I1. Analyze Food Record Instructions: 

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

Using your 1 day food intake record and accompanying information (your age, gender, height, weight), create a new user account on Cronometer (https://cronometer.com/). Once your account/profile is created, proceed to enter food intake (“Add Food” section by the apple icon) using the information from your 1-day food record. Do your best to enter the items with the details you have. Anytime you use a computer program such as “Cronomter,” you have to adjust as close as possible to the food items reported by the client to the choices offered in the computer program. o For example, if you planned for a “hamburger” the item in the computer MIGHT be listed as “hamburger with condiments”.) o If the computer program does not offer an exact choice, you may need to list each ingredient or submit separate to get a more accurate entry. o If applicable, make a note of decisions you made for substitutions or details needed for future reference.

Print and submit a copy of the entire webpage of your data from Cronometer (you can re-print or re-submit the original or first food record from Assignment #1). This should include all of the data from the following sections on the page: 1. 2. 3. 4. 5.

Diet Log From Cronometer (located at the top of the webpage) Calories Summary Macronutrient Targets Nutrient Targets Full Nutrient Data (General, Carbohydrate, Lipids, Protein, Vitamins, Minerals)

*Note: If you resubmit the original or first food record from Assignment #1, the revised food record from Assignment #1 is not required for the assignment submission.

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Part I. Section II1. Calculating Energy Expenditure You will be calculating your total energy expenditure using three different methods. Please include all work for each calculation. The calculations are required to be shown and typed so we can read it. Method 1: World Health Organization A. Calculate Resting Energy Expenditure (REE): Select the equation and indicate your weight in kilograms (1 kilogram = 2.2 pounds) to determine your REE based on your personal preference or choice below. This is a slide from the Chapter 7 lecture that presents an example of how to convert the weight from pounds to kilograms.

Convert your weight in the space below (2 points) 105 pounds x 1 kilogram / 2.2 pounds = 47.27 kilograms

Select the appropriate equation that best pertains to you (2 points) Calculation Femal e

REE Answer 1,021.032

47.27 weight in kilograms x 0.9 x 24 hours 5

B. Calculate REE per minute (Take your REE from Part A and divide by 1440 minutes) (2 points) 1,021.032 (REE) / 1440 minutes = 0.709 REE per minute Note: In a 24 hour day, there are 1440 minutes. (24 hours x 60 minutes = 1440 minutes) C. Calculate Total Daily Energy Expenditure  List all your activities and the duration for a 24-hour period (1440 minutes) and classify them according to the categories listed in the table below.  Your total daily energy expenditure will then be estimated by assigning an activity factor for each activity category and multiplying it by the duration of activity and resting energy expenditure per minute.  The total daily energy expenditure will be the sum of the calories expended for each activity. Use the table on the following pages to assist you. Activity Category Resting

Characteristics of the Activity Category Sleeping reclining; lying down

Very Light

Seated and standing activities, painting, driving, laboratory work, typing, sewing, ironing, cooking, playing cards, playing a musical instrument, eating

1.5

Light

Walking on a level surface at 2.5 to 3 mph, garage work, electrical trades, carpentry, restaurant trades, house cleaning, child care, golf, sailing, table tennis, bowling

2.5

Moderate

Walking 3.5 to 4 mph, yard work (raking leaves), carrying a load, cycling, skiing, tennis, dancing, baseball, volleyball

5.0

Heavy

Walking with load uphill, heavy manual labor, basketball, football, soccer, aerobic dance, swimming, cross country skiing, skating

7.0

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Activity Factor 1.0

24-Hour Physical Activity Log (this table is required to be typed and submitted; 9 points) A Time

B Activity (Be Specific)

C Categor y

D Duratio n (minutes )

E Activity Factor – From Chart on pg. 5 1.5

F REE per minute from Part B of WHO Calculati on 0.709

8:009:00am

Exam

Very light

90

95.715

9:3010:00am

Had breakfast

Very light

30

1.5

0.709

31.905

10:0011:00am

Slept

Resting

60

1.0

0.709

42.54

11:00am1:20pm

Studied for an exam Exam

Very light

140

1.5

0.709

148.89

Very light

70

1.5

0.709

74.445

Very light

60

1.5

0.709

63.81

3:304:30pm

Went on my phone lying in bed Homewor k

Very light

60

1.5

0.709

63.81

4:305:00pm

Did a HIIT workout

Heavy

30

7.0

0.709

148.89

5:005:30pm 5:306:00pm 6:007:30pm

Shower

Very light

30

1.5

0.709

31.905

Had dinner Talked with friends

Very light

30

1.5

0.709

31.905

Very light

90

1.5

0.709

95.715

1:202:30pm 2:30 3:00pm

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Calories Expended (Multiply Columns D, E, and F)

7:3010:00pm 10:0011:00pm 11:00pm8:00 am

Watched TV Went on my phone Slept

Very light

150

1.5

0.709

159.525

Very light

60

1.5

0.709

63.81

resting

540

1.0

0.709

382.86

Total Duratio n Should Equal 1440 minutes

1435.725 __________ Total Energy Expenditu re

Method 2: Dietary Reference Intakes for Energy, Institute of Medicine A. Calculate Your Body Mass Index (3 points) Note: To convert your height, a sample calculation is shown below:

Note: 

This calculation represents and individual who is 6 feet. If the person was 6’2”, you would have to add the 2 additional inches to 72 inches to get the total height. Therefore, the total height is 74 inches for someone who is 6’2”.

1. __105_ (Weight in lbs) / 2.2 lbs = 47.73 kg (weight in kilograms) 2. __59_ (Height in inches) x 2.54 cm / 100 =1.50 meters (height in meters)

3. Body Mass Index Calculation: ___47.73__Weight in kg =

21.21 kg/m2

(1.50 Height in m)2

B. Use your BMI to identify the appropriate equation and physical activity level on the next page and calculate your Estimated Energy Expenditure or Total Energy Expenditure. Please type and show your work: (7 points) EER or TEE Calculation:

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*Note – Weight is in kilograms and height is in meters for both equations. Age is expressed in years. For physical activity factor, you will choose the number based on the equation your BMI falls under (EER or TEE) and also the physical activity level that best reflects your lifestyle. The units for EER or TEE is kilocalories (kcals)

Dietary Reference Intakes for Energy: National Academy of Sciences, Institutes of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Institutes of Medicine, 2002.

Women ( 19 years old): If your BMI calculation ranges from 18.5 to 25, use this EER equation: EER = 354 – (6.91 X age) + {PA X [(9.36 X WT) + (726 X HT)]}

EER = 354-(6.91 x 19 years) + (1.27 (9.36 x 47.73 kg) + (726 x 1.50 meters) = 1879.09

Physical Activity Factor (PA) Activity Level Sedentary Low Activity Active Very Active

Female EER TEE 1.0 1.0 1.12 1.16 1.27 1.27 1.45 1.44

Male EER TEE 1.0 1.0 1.11 1.12 1.25 1.29 1.48 1.59

Method 3: Mifflin St. Jeor (6 points) Calculate your energy needs using the appropriate formula that pertains to you below: For the activity factor, select the activity factor from the table at the bottom of the page that best fits your lifestyle. 9

Female: [10 x weight in kg) + (6.25 x height in cm) – (5 x age) - 161] x ______ activity factor = _____ kcals/day

[(10 x 47.73 kg) + (6.25 x 59 cm) – (5 x 19 years) – 161] x 1.55 = 914.58 kcals/day

Once you have determined your Resting Energy Expenditure above, you need to multiply it by the appropriate activity factor to determine your total daily caloric needs: Activity Factor 1.2

Classification Sedentary (little or no exercise)

1.375

Light Activity (light exercise/sports 1 – 3 days/week)

1.55

Moderate Activity (moderate exercise/sports 3 – 5 days/week)

1.725

Very Active (hard exercise/sports 6 – 7 days/week)

1.9

Extra Active (very hard exercise/sports and physical job)

Part I. Section IV. Questions (2 points each) – Please print and submit with your calculations 1. How did the three different methods to calculate the daily energy expenditure compare? Indicate values and appropriate units from your calculations below and elaborate thoroughly on your answer.

Metho d 1

2

Method Type WHO (From p. 7 Part C)

Value and Units from your calculations

1435.725 kcals/day

Dietary Reference 10

Intakes for Energy, Institute of Medicine

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1879.09 kcals/day

(From p. 8 Part B) Mifflin St. Jeor (From p. 10)

914.58 kcals/day

2. Average the values you obtained from the three methods you calculated to determine your approximate daily energy expenditure. Please show all work below. (1435.725 kcals/day) + (1879.09 kcals/day) + (914.42 kcals/day) = 1409.798 kcals/day

Average Value for Total Energy Expenditure based on the three methods above: 1409.798 kcals/day

3. Calculate your energy balance. Show all work and units below by completing the subtraction problem. Answers may be a negative (-), positive (+), or 0 depending on your energy intake and expenditure. Total Caloric Intake Consumed from 1-day Cronometer Diet Record (see printout) – Average Total Energy Expenditure (from Question 2) 1605 kcals – 1409.798 kcals = 195.202 kcals Kilocalories (Energy Balance)

*Note: Total Caloric Intake Consumed represents all of the foods, beverages, and supplements consumed based on what you reported for the one-day food record. Concept of energy balance from the Chapter 7 Slides:

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4. Are you likely to gain weight, lose weight, or stay the same if you continue with the activities and eating pattern typical of the day that you analyzed? Please explain thoroughly in 3 – 5 sentences based on the data you obtained and also your eating and dietary behaviors using the Cronometer Food Log. Since I am consuming more calories than I am burning, I predict that if I continue with the same eating patterns and lack of activities, I will gain weight. I am consuming more energy than I am expending because this week I have been in quarantine after contracting Covid-19. These patterns will not continue since I am usually very active throughout the day and work out 5 times a week. With being sick and feeling weak I have not been able to do workouts without feeling tired and I have trouble getting out of bed. I am also being provided 3 meals per day with foods I don’t typically eat on a weekly basis along with snacks that lack the nutrition I normally consume.

5. What items in your 24-hour dietary record contributed the most calories? Please list below and with the caloric content up to 4 items. Food, Beverage, or Supplement Item Chicken Tenders Pasta Smartfood White Cheddar Popcorn Meatballs with tomato sauce

Kilocalories provided 411.79 352.45 160 120.09

6. What physical activity or activities contributed to the most energy expended in your 24 hour physical activity record (World Health Organization Calculation – Page 6)? Please list and describe the calories expended for 3 activities. Physical Activity 30 minute video exercises that included exercise of the legs and abdomen. n/a – no exercise due to minor symptoms of Covid19 n/a - no exercise due to minor symptoms of Covid19 12

Kilocalories Expended 75.01 0 0

7. How would you adjust your total caloric intake and/or energy expenditure to lose or gain 2 pounds per week? (Remember: To lose 1 pound of fat per week, a 3500 kcal deficit occurs). Include how many calories you would need to adjust and how. In order to lose 2 pounds, I would increase the amount of exercise and daily activities each day. I would also need to cut back on the amount of carbohydrates I consume because based off my food log on Cronometer, it was recommended that I eat 145.7 g of carbs but instead I ate 193.4 g of carbs. If I want to lose one pound of fat in a week, I need to cut back on at least 500 calories. I can accomplish this by eating less carbohydrates and instead of eating snacks high in calories, I should choose snacks that are healthier like fruits, vegetables, or nuts. Working out more frequently or for longer periods of time can also help with weight loss, especially if I do different types of workouts.

Energy Balance Project Grade Sheet Use the rubric below to double check that the following items were submitted with the assignment. Part I, Sections I and II  Written Dietary Record Food Log (2 points)  Full Cronometer Report (3 points) 13

Possible 5

Earned

Diet Log Calories Summary Macronutrient Targets Nutrient Targets Full Nutrient Data (General, Carbohydrate, Lipids, Protein, Vitamins, Minerals) Part I, Section III:  Method 1 including physical activity log (15 points) [Word Health Organization Calculation] o Part A: Converting Weight to Kilograms (2 points) o Part A: Calculating REE (2 points) o Part B: Calculating REE per minute (2 points) o Part C: Calculating Total Energy Expenditure (9 points)  Method 2 (10 points) [DRI Reference Intake Calculation: BMI, EER, TEE] o Part A: BMI Calculation (3 points) o Part B: EER or TEE calculation (7 points)  Method 3 (6 points) [Mifflin St Jeor] o o o o o

Part I, Section IV:  Typed answers to questions 1 – 7 (2 points each; 14 points)

31

14

Point Deductions:  Late (--10% per day late)

Total

50

14...