BA

LAb 8-1

PAges 352 questions

Self-analysis:

A diet analysis is a valuable tool for understanding your diet. Although you may be able to recall the foods you have eaten generally, these recollections do not always provide adequate details on whether your diet is healthy or balanced. An analysis of your diet can identify areas that you need to address to improve it.

For 1 day, carry a small notebook or 3 × 5 index card with you to record each item you eat and drink and how much of it (e.g., cups, ounces, or tablespoons). It is easier to remember the foods you eat with each meal, but it is the snacks and foods you eat between meals that you do not always remember.

Go to ChooseMyPlate.gov at www.choosemyplate.gov and click on “Analyze my diet,” and then click on “Assess Your Food Intake.”

Follow the directions to register and enter your Personal Profile. Then click on “Proceed to Food Intake” and enter each food and quantity you ate for the day. Once you are done, you can click on “Save & Analyze.” Then, click on “Calculate Nutrient Intakes from Foods” and later “Calculate MyPyramid Stats” to compare your food intake with what is recommended for you.

Print both analyses.

1. From the Calculate Nutrient Intakes page, how many of the nutrients were in the acceptable range? __________

2. How many of the nutrients were not in the acceptable range? __________

3. From the Comparison of Your Intake with MyPyramid, complete this table:

Categories	Your Intake	Recommended Intake	Percent of Recommendation
Milk
Meat and Beans
Vegetables
Fruits
Grains

4. Was this day’s food intake typical of other days? ___ Yes __x_ No

5. Identify one action you can take to improve your food choices.

Lab 9-1 Activity 1-4

Activity 1: Calculate Your Waist Circumference

My waist circumference is 29 inches

You are more likely to develop heart disease, high blood pressure, diabetes, and certain cancers when your waist circumference exceeds these measurements:

· • Men: More than 40 inches (102 cm)

· • Women: More than 35 inches (88 cm)

Activity 2: Calculate Your Waist-to-Hip Ratio

In addition to your waist circumference, it is helpful to know your waist-to-hip ratio (WHR). This ratio determines your pattern of fat distribution (e.g., where you store body fat).

Waistcircumference(inches)/Hipcircumference(inches)= 0.72 Your WHR

The appropriate ratios for men and women are listed in Table 9.A1 . Ratios greater than these indicate a tendency toward central (torso) obesity. People who store excess fat centrally, as opposed to in their extremities, are at an increased risk for cardiorespiratory diseases and diabetes.

Table 9.A1 Standards for Waist-to-Hip Ratios

Men	<0.95 (known as “apples”)
Women	<0.8 (known as “pears”) I am 0.72 which i am a low health risk

Activity 3: Calculate Your BMI

The body mass index (BMI) is commonly calculated to assess body composition. BMI is the ratio of body weight (in pounds) to body height (in inches). Calculate your BMI by dividing your weight in pounds by your height in inches; divide that answer by your height in inches; multiply that answer by 703.

A quick method for determining BMI is using Table 9.A3 . You can interpret BMI values for adults with one fixed number, regardless of age or sex, using the guidelines in Table 9.A2 .

Table 9.A2 Classification for BMI Ratios

Ratio	Classification
≤18.5	Underweight
18.6 to 24.9	MY weight 118 pounds. Height 5.1’’ Normal My BMI is 22.3, indicating my weight is in the Normal category for adults of your height.or your height, a normal weight range would be from 98 to 132 pounds.
25 to 29.9	Overweight
≥ 30	Obese

Table 9.A3 Body Mass Index

Activity 4: Calculate Your Waist-to-Height Ratio (WHtR)

Recent research shows that the waist-to-height ratio (WHtR) is a much better measure than BMI, waist-to-hip ratio, and waist circumference for assessing obesity, cardiovascular risk, and other health risks associated with excess body fat.

The WHtR is calculated by dividing waist size by height, and takes gender into account.

The following chart helps determine if your WHtR falls in a healthy range (the ratios are percentages):

Women (the ratios are percentages)
Ratio less than 35	Abnormally underweight to underweight
Ratio 35 to 42	Underweight
Ratio 42 to 46	Slightly underweight to healthy
Ratio 46 to 49	Healthy
Ratio 49 to 54	Overweight
Ratio 54 to 58	Seriously overweight
Ratio over 58	Highly obese

Men (the ratios are percentages)
Ratio less than 35	Extremely underweight to underweight
Ratio 35 to 43	Underweight
Ratio 43 to 46	Slightly underweight to healthy
Ratio 46 to 53	Healthy
Ratio 53 to 58	Overweight My ratio is 56 %
Ratio 58 to 63	Extremely overweight to obese
Ratio over 63	Highly obese

What is your WHtR? _56%

PAGES 374-375 questions

1. Convert your body weight to kilograms. Because each kilogram equals about 2.2 pounds, divide your weight in pounds by 2.2 to obtain your weight in kilograms. __118____________ weight in pounds ÷ 2.2 = ___53.6___________ kilograms (kg)

2. To sustain its metabolic needs, the body needs about 1.0 calorie per kilogram of body weight per hour (men) or 0.9 calorie per kilogram of body weight per hour (women). To estimate the amount of calories you need for metabolism in an hour, multiply your body weight (kg) by 1.0 if you are male or by 0.9 if you are female. ___53.6_________ body weight (kg) × 1.0 or 0.9 = _48.27________________ calories per hour

3. To estimate the amount of calories you need for metabolism in a day, multiply the amount of calories you obtained in Step 2 by 24 (hours in a day). _48.27_________ calories per hour × 24 hours = __1,158____________ calories per day (metabolism)

4. To determine your energy needs for physical activity, you can keep records of every activity you perform during the day and the time spent engaging in each activity. An easier, but less precise way to estimate your energy expenditures for physical activity is to use the following “rule of thumb.” Choose the category of physical activity in Table 9.A7 that best describes your usual physical activity level. For example, if you spend most of your day sitting while taking classes, studying, and watching TV, you probably have a sedentary level of activity. If you sit some of the time but move around while working, you might rate your level of physical activity as light. If you are on your feet most of the time and engage in strenuous work such as lifting heavy objects, you are probably expending energy at the heavy level of intensity.

My activity level is _physical activity light_1.5_________________.

5. Note the activity factor in Table 9.A7 for your level of intensity and gender. For example, if you are male and you consider your overall physical activity pattern to be in the moderate range, your activity factor is 1.7.

The activity factor for my gender and level of physical activity intensity is _light 1.5____________________.

6. Multiply your metabolic energy needs (the number of calories per day estimated in Step 3) by the activity factor (Step 5).

_____1,158__________ calories for metabolism × _1.5____________ activity factor = __1,737_________ calories for physical activity

7. To estimate the number of calories you expend each day for the thermic effect of food (TEF), multiply the number of calories determined in Step 6 by 0.10.

___________ calories × 0.10 = ___________ calories for TEF

8. To estimate your total energy needs for a day, add the number of calories determined in Steps 6 and 7.

___________ calories for metabolism and physical activity

+ ___________ calories for TEF

= ___________ total calories

This is an estimation of the total number of calories you use each day. If you take in more calories than needed, they may be converted to body fat.

9. If you completed the assessment in Lab 9-2, you were able to determine an average number of calories that you consumed during the 3-day recordkeeping period. Is your average caloric intake about the same, greater than, or less than the total number of calories that you need for a day?

___________ about the same ___________ greater than ___________ less than

10. If you continue to consume this average amount of calories, explain what may happen to your body weight.

___________________________________________________________