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labexample.docxLab 5 Examples
3–Day Record of Food Intake
(Example #1)
Name: A trying Student Instructor: J. Stanson
Section #8420 Date: 06/13/2020
Purpose
The purpose of this lab session is to analyze your food intake for 3 days
Procedure
Maintain a record of food intake, calories consumed, fat calories, for percentage (percentage of total calories for 3 days). Use appendix, read food labels and supplemental on-line materials to determine the approximate number of calories and fat percentage.
Results
1. On how many of the 3 days did you eat properly according to the New Food Guide Pyramid? 0 Which group did you tend to omit? Veggies to overeat? Red Meat
2. What was the average number of calories consumed per day? 2000
3. On the average, how many calories did you consume at breakfast, lunch, dinner, and snacks? Breakfast=150, lunch=600, dinner=600, snacks=250
4. During what time of day did you consume most of your calories? Lunch
5. Approximately what percentage of your total caloric intake consists of fat calories? 65% Are you satisfied with your fat intake? NO if not, what changes in eating practices can you make? Eat less fattening food, less fast food, less red meat
6. Is your diet healthy in regard to
Yes No
____ _X_ 1. Vitamins
____ _X_ 2. Cholesterol
____ _X_ 3. Salt
_X__ ____ 4. Sugar
____ _X__ 5. Fast foods
7. What specific recommendations can you make regarding your current eating habits?
I need to eat less fast food and watch my fat intake.
8. Make two lists: foods you need to eat less often and those you need to eat more often.
LESS: Red Meat, French fries, pizza, fast food
MORE: Fruits, Veggies, nuts, whole grains
Lab 5 Examples Continued
(Example #1)
Name: A trying Student Instructor: J. Stanson
Section #8420 Date: 06/13/2020
3 – Day Record of Food Intake: To find fat calorie % divide fat calories by total calories and multiply by 100. Example: a bowl of Cereal has 110 calories and 15 of those are fat calories. 15/110=.136 x 100=13.6% fat
Time Food Calories Fat Calories Fat Percentage
Day 1
6/11/2008 9:00a Cereal 110 15 13.6%
6/11/2008 11:30a SubSandwich 560 220 39.3%
6/11/2008 11:30a Chips 110 14 12.7%
6/11/2008 11:30a Sierra Mist 100 -- --
6/11/2008 3:00p Cookies 150 60 40%
6/11/2008 7:30p Fast Food Burger 430 180 41.9%
6/11/2008 7:30p Fries 550 230 41.8%
6/11/2008 7:30p Coke 200 -- --
Day 2
6/12/2008 9:00a Cereal 110 15 13.6%
6/12/2008 11:30a Baked Potato w/meat 1637 676 41.3%
6/12/2008 11:30a Coke 200 -- --
6/12/2008 3:00p Fruit Smoothie 446 8 1.8%
6/12/2008 8:00p Pasta w/marinara 420 72 17.1%
6/12/2008 7:00p Coke 200 -- --
Day 3
6/13/2008 9:00a Cereal 110 15 13.6%
6/13/200811:30a Pizza slice 251 72 28.7%
6/13/2008 11:30a Coke 200 -- --
6/11/2008 3:00p Cookies 150 60 40%
6/13/2008 7:30p Steak-tenderloin 420 170 40.4%
6/13/2008 7:30p Mashed potatoes 265 99 37.4%
6/13/2008 7:30p Coke 200 -- --
Lab 5 Examples Continued
(Example #2)
Name _________LaQueta_______________ Instructor ___________________________
Section # ____________________ Date __________________
Purpose
The purpose of this lab session is to analyze your food intake for 3 days
Procedure
Maintain a record of food intake, calories consumed, fat calories, for percentage (percentage of total calories for 3 days). Use appendix, read food labels and supplemental on-line materials to determine the approximate number of calories and fat percentage.
Results
1. On how many of the 3 days did you eat properly according to the New Food Guide Pyramid? __1___Which group did you tend to omit? _ Whole grains_ to overeat? ___sweets___________
2. What was the average number of calories consumed per day? ____2300-2500_____.
3. On the average, how many calories did you consume at breakfast, lunch, dinner, and snacks? _breakfast_400-600____lunch ___600_____dinner__500___snacks__800___
4. During what time of day did you consume most of your calories? ___(snacks) varied, most was throughout, but a little more after dinner.
5. Approximately what percentage of your total caloric intake consists of fat calories? Varies. Are you satisfied with your fat intake? No. if not, what changes in eating practices can you make?
6. Is your diet healthy in regard to
Yes No
__■__ ___ 1. Vitamins
___ __■__ 2. Cholesterol
___ __■_ 3. Salt
____ __■_ 4. Sugar
____ __■_ 5. Fast foods
7. What specific recommendations can you make regarding your current eating habits?
It is eye opening when I began documenting my horrid eating habits, and some of the biggest things that need changing are my craving for sweets. In seeing the amount of unhealthy food I eat. I have begun to measure my food (tbsp, oz, etc.) which is something that will hopefully change the way I eat. Eating healthy is a work in progress, but with inspiration and these goal settings I am sure these habits will change.
Lab 5 Examples Continued
(Example #2)
Name: Connie Instructor: J. Stanson
Section #8420 Date: 06/13/2020
8. Make two lists: foods you need to eat less often and those you need to eat more often.
Eat less-fast food, junk food, sweets.
Eat more- vegetables, whole grains, fruits
3 – Day Record of Food Intake: To find fat calorie % divide fat calories by total calories and multiply by 100. Example: a bowl of Cereal has 110 calories and 15 of those are fat calories. 15/110=.136 x 100=13.6% fat
Time Food Calories Fat Calories Fat Percentage
Day 1
Breakfast Plain pre-sliced bagel 270 2g .74%
Breakfast Philadelphia 1/3 less fat 280 24g 10%
Breakfast 100% apply juice 80 0g 0
Lunch homemade chicken mole 516 10g 1.93%
Lunch rice 100 11g 11%
Lunch vanilla coke 150 0 0
Diner beef and bean burrito 435 21g 4.8%
Snacks cheeto puffs 320 20g 6.25%
Day 2
Breakfast 3eggs (omelets) 280 19.2 6.8%
Breakfast refried beans 150 8g 5.3%
Lunch chick-fil-a chicken sandwich 440 16g 3.6%
Diner homemade chicken mole 516 10g 1.93%
Diner rice 100 11g 11%
Snacks Peanuts honey & Dry Roasted 160 13g 3.3%
Snacks cheeto puffs 320 20g 6.25%
Day 3
Breakfast glazed donut 320 16g 5%
Breakfast 2%milk 183 7.2g 3.9%
Breakfast kolache 326 16g 4.9%
Lunch baked chicken leg with skin 216 12.6g 5.8%
Lunch rice 100 11g 11%
Lunch corn tortilla 100 1.5g 1.5%
Snacks fancy nut mix 170 14g 8.2%
Snacks honey bbq chips 480 30g 6.25%
Snacks Strawberry pop tart 410 10g 2.4%
Lab 6 Example
Calories Burned for Walking and Running
(Example)
Name_____________________________ Section # _________
First Determine METS (measurement of energy expenditure)
Step # 1 Mets = 75 × Distance Walked (75 × ( 1.5 )
Time in minutes ( 30 ) = ____3.75____Mets
* (if running substitute 100 for 75)
Example: walking 3 miles in 45 minutes Distance is measured in miles
= 75 × 3 = 225
45 45 = 5 Mets
Then:
Step # 2 Kcal (calories)/min. = Met Value × Wt. (kg) 3.75 X 101.3/60
60 60 = __6.3____Kcal/min.
* (to find kg. Weight, divide your body weight by 2.2)
Example: a person is 175 lbs. (175 ÷2.2=79.5 kg) and walked 3 miles in 45 minutes
= 5 Mets × 79.5 = 397.5 = (6.6 calories burned per/min.)
60 60
Step # 3
Total kcals = Kcal /min ×Exercise time (6.3 × 30) = _189___ kcals burned
Example: 6.6 calories per/min. × 45 minutes = (297 kcals burned for entire exercise session)
· It is recommended for weight loss to burn off at least 300 calories during each exercise session.
· If walking on a grade or uphill, then modify original met formula by:
75 + (6 × % grade) × Distance
Time
· If running on a grade, then plug 100 instead of 75 into this formula Then proceed with the rest of the steps.
· Note - 3500 calories equal one pound of body fat
Lab 7
The Tense Individual Survey
(Example)
Name ___________________________ Instructor __________________________
Section # __________________ Date ______________________________
Purpose
The purpose of this laboratory session is to determine whether you are a tense individual.
Procedure
Read each a the question listed below and check the answer that describes you most often, then have a friend answer the question to reflect how he or she perceives you.
Yes No
___ _√__ 1. Do you often experience headaches or backaches?
___ _√__ 2. When sitting in a chair and talking to someone, do you continually move in
the chair seeking a comfortable position?
_√__ ___ 3. When retiring for the right, are you usually unable to fall asleep immediately?
___ _√__ 4. Do you often grind your teeth when you are confronted with an unpleasant
experience?
___ _√__ 5. Do you easily become angry or frustrated when you are faced with a problem
for which there is no immediate solution?
___ _√__ 6. Do you often complain of being tired?
_√__ ___ 7. Does your face often hold expressions of intense concentration?
___ _√__ 8. Do you often drum your fingers to express irritation?
___ _√__ 9. Does your posture appear stiff when you sit or walk?
___ _√__ 10. Are you unable to concentrate on one problem at a time?
___ _√__ 11. Are you unable to relax voluntarily?
_√__ ___ 12. Do you often experience nervousness and an uneasy feeling?
_√__ ___ 13. Do you become upset when your plans are interrupted or must be changed?
_√__ ___ 14. Are you highly competitive in sports, test grades, and daily responsibilities?
(Example #1)
___ _√__ 15. Are you time-conscious?
_√__ ___ 16. Do you experience extreme dissatisfaction and anxiety when you fail to
achieve success?
___ _√__ 17. Are you an aggressive person?
___ _√__ 18. Are you often too busy to allow time for physical activity?
___ _√__ 19. Do you plan your day’s activities and often budget your time?
_√__ ___ 20. Are you critical of yourself when you make a mistake?
___ _√__ 21. Do you feel uptight at the end of the day?
_√__ ___ 22. Are you impatient when others are late for an appointment with you?
_√__ ___ 23. Do you often set high goals or levels of achievement for yourself?
___ _√__ 24. Do you experience bad moods very often?
___ _√__ 25. Are you unyielding when others disagree with your beliefs or convictions?
Results
Tense people seek to release their tension in physical actions that are in no way related to the problem created by tension. If you answered yes to five or more of the questions, you may need to re-examine your perception of the stressor, seek diversions to provide your worried mind with new problems that can be solved, participate in physical activity to provide a release for the tension, and participate in some form of relaxation technique.
Adapted from “Fitness a Lifetime Commitment” Miller, 5th edition-Allyn&Bacon
