Nutrition Awareness Lab Report
Name of Student
Institutional Affiliation
Nutrition Awareness Lab Report
Nutrition Awareness This lab is intended to make you more aware of health issues related to nutrition. Many Americans are overweight which increases the risk of cardiovascular disease and many other diseases. Some people suffer from eating disorders and others have poor nutrition. In addition to on-line material, read pages 156-165 LAB REPORT 1. Define the following:BMR
BMR is the total number of calories that the body needs for performing the most basic functions of the body that are important for sustaining the wellbeing of the individual. It is the amount of calories a person needs to burn if the person was asleep all day. BMI
BMI or Body mass index is a measure of the body fat that is based on the ration between the height and weight of adult men and women. It is calculated as the body mass divided by the body height. ObesityIt is a condition where an individual has much body fat and consequently may have negative side effect on the overall well-being in terms of health.
Essential amino acids
These are the amino acids that the body cannot create on its own and must be obtained by eating various foods. They are nine in number.
Essential fatty acids
These are the fatty acids that cannot be synthesized in the body and hence must be obtained from the foods that people eat.
Calorie
It is a unit of energy.
Vitamin
A vitamin is a nutrient that the body needs in small quantities to function normally and stay healthy. The main sources of vitamins are products of plant and animal origin.
Mineral
A mineral is a chemical element that is required by organisms as an essential nutrient in order to perform the most basic functions.
Antioxidants
Antioxidants are powerful substances that come from the food people eat and in turn prevent diseases. These substances mainly come from fresh fruits and vegetables. They also prevent the oxidation of other molecules in the body of an organism.
2. Calculate your BMI
Weight is 84kgs and 6 feet tall in height
Height in meters = 1.8288 meters
BMI = 84/1.8288
44.8381
44.8381/1.8288
= 24.52 BMR
BMR formula for male is 66.47 + (13.7 *weight[kg] + (5 * size[cm]) – (6.8 * age [years])
BMI = 66.47 + (13.7 * 84 + (5*182.88 – 6.8 * 19)
= 66.47 + 1150.8 + 785.2
= 2002.473. Answer the following questions: A. According to your BMI are you underweight, a healthy weight, overweight, or obese? Do you agree or disagree with the results? Why?
According to the BMI calculation, I am of normal weight. I therefore have a healthy weight. I agree with the results since I feel physically fit.
B. What percentage of Americans is overweight? Obesity in the United States has faced an increasing concern in the healthcare sector that has continued to affect the lives of many people in the recent years. It has continued to significantly grow over the past five years. According to statistics two-thirds of American men are overweight while the rates of their women counterparts are considerably higher. A recent study showed that over 36% of Americans are obese for adults over the age of 20.
What are some negative impacts of being overweight? Obesity leads to many health problems. Diseases are likely to affect those individuals who are overweight as compared to their counterparts who are of normal or healthy weight. Coronary heart diseases are especially prevalent to those individuals who are obese or overweight.
C. Estimate the number of calories you need based on your BMR and activity level. You will need to access some charts that give you number of calories burned for specific activities. Based on my BMR and the activity level, the number of calories needed for proper body functioning is 1800 calories.
How would you describe your activity level? Since I exercise for over three days a week, my activity factor is 1.375.
D. What is the recommended daily intake in % of calories of fat? protein? carbohydrate?
The recommended daily intake of fat in the diet should be between 20 and 35% of the total calories. Carbohydrates on the other hand are required for the proper functioning of the body since they are the main energy source which will eventually break down glucose. They should form a majority of the daily intake of carbohydrates. They should form 45 to 65 % of the total calories. Proteins have 4 calories per gram. The recommended diet requirements for calories from proteins are 10 to 35 percent.
4. Keep a daily diary of food intake for at least 5 days. Count the number of calories. You will need to read food labels and use a calorie counter chart to determine the number of calories. Get as close as you can but I realize it will not be perfect. Determine the fat grams, carbohydrate grams, and protein grams. Determine what percentage of the calories are from fat? protein? carbohydrate? Compare your numbers with the recommended numbers. For example if you eat 2000 calories in a day and 200 are from fat then the % fat for the day would be 10%. Please keep track of this information in a table similar to the one I have included on this page as an example and submit the table and answers to questions when it is complete. One way of calculating your percent fat, protein, and carbohydrate: 1. You add up the total calories and total grams of each of the three 2. There are 9 calories per gram of fat and 4 calories per gram for protein and carbohydrates. 3. Multiply the grams times the calories for each 4. Divide by the total calories and multiply by 100.Example: 1200 total calories for day with 30 grams of protein. 30 X 4 =120. (1201200) X100= 10% of your daily calories were from protein.� The total protein, fat, and carbohydrate can not exceed 100% and should be close to 100%. You may make your own table, this is just an example.
Grams Food and Beverage Calories Fat grams/ % of calories
Day 1 Breakfast Starbucks Caffe Latte Whole milk 260 14
“ Lunch Beef Shank 510 28.5
“ Dinner Black beans 113 22
“ Snacks Popcorn 109 1
“ Daily total 992 Day 2 Breakfast Starbucks Caffe Latte Whole milk 260 14
Lunch Ground beef 66 4.8
Dinner Corn Flakes 100 0.2
Snacks Beef Jerky 82 5
Daily total 508 Day 3 Breakfast Starbucks Caffe Latte Whole milk 260 14
Lunch Pepperoni 148 13
Dinner Pork Sausage 44 3.7
Snacks Popcorn without oil or butter 109 1
Daily total 561 Day 4 Breakfast Starbucks Caffe Latte Whole milk 260 14
Lunch Steak 43 1.7
Dinner Smoked Sausage 80 2.5
Snacks Popcorn without oil or butter 109 1
Daily total 492 Day 5 Breakfast Starbucks Caffe Latte Whole milk 260 14
Lunch Bagel, Plain 320 1
Dinner Smoked Kielbasa 127 9.9
Snacks Popcorn without oil or butter 109 1
Daily total 816 5. Do at least two on-line health assessments. Include the link of the assessment used and report the results.
https://strongnutritionandweightloss.com/health-assessment/
Celebrate your strengths!
You’re already making healthy food choices. Knowing your strengths can energize you to make even more healthy habits.
Fruits and veggies
High-fibre diet
Vitamins and minerals
Avoiding fatty foods
Limiting salt and sugar
Things to work on
You’ve already made a great start. Go even further by picking one recommendation and setting a goal to help you create change that sticks.
Serve healthier portions
Drink more water
Reduce alcohol consumption
https://naturalhealthtest.com/surveys/survey_reportSome of the key principles of a health-promoting for healthy adults include the following characteristics:
Low in saturated fat, transfats and cholesterol
Contains a minimum of 5 servings of fruits and vegetables per day, on average
No or low intake of alcohol
Minimal intake of other chemicals linked to cancer risk and accelerated aging
Low to moderate intake of high glycemic carbohydrate foods and beverage.
In short, studies show that individuals who restrict their intake of fat from red meat, pork, dairy products, fried foods, pan-fried foods, high fat salad dressings, high fat pastries and regular chocolate products (coco butter), as a rule, are much less prone to the development of heart disease, stroke, thrombo-embolic diseases (e.g. deep vein thrombosis, phlebitis), colorectal cancer and reproductive organ cancers (breast, endometrial, prostate cancers). Along with lung cancer (caused by cigarette smoking in 87% of cases), these health conditions are the most significant causes of premature death and loss of quality of life due to health problems. At the same time it is well established that individuals who consume a higher plant-based diet, rich in vegetables, fruits, beans, peas and whole grains, and fewer fats from the sources listed above, are generally at much lower risk for premature development of cardiovascular disease and many forms of cancer. As such, the results of your dietary assessment that follows and the modifications you are being asked to consider may seem a bit severe in some cases. However, it is important for you to know that the feedback you are receiving is based upon evidence that is strongly supported by human research studies, which have examined the relationship between diet and disease. I would urge you to take the following information very seriously and to make dietary changes that are consistent with the feedback you receive in this section. How you feed your body each day has a significant impact on your present and future health, including risk of dying prematurely and your quality of life
6. Based on these exercises what conclusions can you draw about your eating habits, activity level, and how it may be affecting your health. Look at the number of calories, and percentage fat, protein, and carbos that you should be eating compared to what you are eating.
Eating and exercise are interrelated directly. Exercise is a critical factor which helps to maintain health and slows down much health related aspects that are prevalent in people who avoid the same. There is reduced risk of developing cardiovascular diseases, obesity and certain cancers when a perfect blend of health and nutrition are followed faithfully by an individual.7. Some useful links-please post any that you find on the discussion page under links. I have included some in the content.
https://www.takingcharge.csh.umn.edu/diet-nutrition-assessmenthttps://www.drdonnavice.comhttps://theconversation.com/the-online-tool-that-can-track-monitor-and-analyse-nutritional-intake-73814http://healthyeating.sfgate.com/recommended-fats-carbohydrates-proteins-sodium-4478.html
8.Based on what you know about your eating habits, life style, and activity level design a 5 day ideal menu and exercise plan. This will be different for everyone. The goal is to design a plan that you would be able to follow. For example, a very active person of normal weight may be able to have more calories. A person who eats on the go will have different menu choices than someone who prepares all of their own meals.
Calories Fat grams
Day Breakfast Yoghurt, egg, Apple 80+127+75 15
Lunch Salmon, 2bananas+Avocado 121+220+185 25
Dinner Sweet Potato+Black beans+Tofu125+113+94 Snacks Apple pie+Pumpkin cheesecake+Angel food cake 294+340+240 Daily total 2014
