diet project need in 12 hours

ENERGY BALANCE

1.

Conversions
1 in = 2.54 cm	100 cm = 1 m	or 1 in = .0254 m
example: 55 in x 2.54 cm/in = 139.7 cm and 55 in x .0254 m/in = 1.397 m
1 lb. = 2.2 kg	example: 130 lb / 2.2 kg/lb = 59.09 kg
data
age (years) =	23
gender =	female
height in inches =	65	height in meters =	65in x .0254 m/in=1.65 m
weight in pounds =	117	weight in kilograms =	117 lb/2.2 kg/lb =53 kg

2. PA = 1.12

EER = 354 – ( 6.91 x 23) + 1.12 x [ ( 9.36 x 53 ) + ( 726 x 1.65 ) ]

= 354 – ( 6.91 x 23) + 1.12 x [ 496 + 1198 ]

= 354 – 159 + 1897

= 2092

3. Average kilocalorie intake, Day 1 and Day 2 2071 Calories

Estimated Energy Requirement (EER) 2092 Calories

Difference (in kilocalories) between actual intake and estimated requirement 21 Calories

I am consuming fewer calories than the estimated requirement.

This will result in weight loss.

NCEP, AHA, and Food and Nutrition Board Recommendations

Carbohydrate:

Lower Recommendation: (2092 x 0.45)/4 = 235 g

Higher Recommendation: (2092 x 0.65)/4= 340 g

The recommended range is 235—340g

My Intake: 240g

My intake fit into the recommended range. I should eat more whole grains instead of refined grains. My intake for whole grains are just 1 1/2 ounces. But I should eat at least 3 1/2 ounces. I should have more food like wheat-bran bread, oat bran, shredded wheat and oatmeal. Sometimes we should read the label carefully. Because some foods only contain a small amount of whole grain but will say it contains whole grain on the front of the package. So I should look for sources of whole grain as the first ingredient, like hamburger, whole wheat flour, whole oats, popcorn, brown rice, buckwheat and millet. Moreover, I should eat more starchy vegetables, like beans, carrots, corn, green peas and pumpkin and other vegetables, like broccoli, celery, eggplant, onion. More fruits should be eaten, including apple, raspberries, pear, blackberry and prunes.

Total fat

Lower Recommendation: (2092 x 0.20)/9 = 46 g

Higher Recommendation: (2092 x 0.35)/9= 81 g

The recommended range is 46—81g

My Intake: 240g

My intake is higher than the recommendation. I should reduce intake of these foods, like cheese, bacon, fried chicken, French fries, hot chocolate and egg yolk, which contain high amount of fat. The low fat foods are lean meat which are chicken and fish, low-fat milk, low-fat or skim cheese, yogurt, frozen yogurt, most fresh fruits and vegetables, whole grain products, olive oil, peanuts, avocados, flax seeds, almonds and non-milk chocolate. These foods contain much trans fats, like potato chips, tortilla chips, muffins, cookies and candy. We should reduce intake of trans fats food. Here are other suggestions about how to reduce fat intake. Saute vegetable and meat in vegetable broth instead of butter or vegetable oil. When you do eat meat, choose leaner cuts of beef and trim any visible fat before cooking and take the skin off before eating.

Saturated fat

Lower Recommendation: (2092 x 0.07)/9 = 16 g

Maximum Recommendation: (2092 x 0.10)/9= 23 g

The recommended range is 16—23g

My Intake: (2200 x 0.13)/9 = 32g

No. My intake is higher than the maximum recommendation range. Saturated fat should be decreased under 10 % calories. I should reduce amount of these foods, like cheese, bacon, fried chicken, French fries and hot chocolate, which contain high amount of saturated fat. The low saturated fat sources are lean meat which are chicken and fish, low-fat milk, low-fat or skim cheese, yogurt, frozen yogurt, most fresh fruits and vegetables and whole grain products.

Protein

Lower Recommendation: (2092 x 0.10)/4 = 52 g

Higher Recommendation: (2092 x 0.35)/4=183 g

The recommended range is 52—183g

My Intake: (2200 x 0.19)/4 = 105 g

Yes. I should eat more foods which are rich in good protein. These are some foods: turkey breast, chicken breast, fish ( tuna, salmon, halibut), low fat mozzarella, cottage cheese, pork loin, lean beef, low fat veal, tofu, beans, egg whites, yogurt, milk, soymilk, pumpkin seeds, peanuts and almonds.

Cholesterol

Maximum Recommendation: 300 mg/d

My Intake: 460 mg/d

No. My intake is higher than the maximum recommendation. And I should reduce amount of cholesterol below 300 mg. So these foods which are eggs and cheese should be reduced. These are good fat sources of food, including olive oil, peanuts, avocados, flax seeds, almonds and non-milk chocolate.

fiber

Minimum Recommendation: 25g/d

My Intake: 23g/d

No, my intake is below the minimum recommendation. I should increase the food rich in fiber, including green peas, broccoli, turnip greens, sweet corn, lentils, black beans, lima beans, almonds, spaghetti whole –wheat, oatmeal, popcorn, brown rice, bran flakes, raspberries, pear with skin, apples with skin, banana and orange.

Vitamins and Minerals

Nutrient	Target	Your Intake
Calcium	1000mg	1281mg
Potassium	4700mg	3613mg
Sodium	<2300mg	3636mg
Iron	18mg	16mg
Vitamin A
Thiamin	1.1mg	1.5mg
Riboflavin	1.1mg	2.6mg
Niacin	14mg	28mg
Vitamin B6
Vitamin B12
Folate	400ug DFE	427ug DFE
Vitamin C
Vitamin D
Vitamin E
Vitamin K

Mineral: Potassium

I am lower than the recommendation for Potassium. I think the reason why I lack of potassium is that kidney excrete potassium even though there is no potassium intake. And I eat some mashed potatoes which are not rich in potassium. I should eat baked potatoes instead. I didn’t have many food which are rich in potassium. The food which are rich in potassium should be consumed more. They are white beans, spinach, baked potatoes, dried apricots, baked acorn squash, skim yogurt, salmon, avocados, mushrooms, bananas.

Vitamins:

Note: I am sorry. I miss the data for vitamins and I can’t enter into the myplate website either.

Sodium intake:

Yes, my sodium intake exceeds 2300 mg. I have eaten some food rich in sodium, like bacon, cheese, pasta sauce. When we choose food to reduce the sodium in our diet, we should remember these tips. 1. Choose fresh instead of processed foods. 2. Look for foods labeled “ low sodium”, “reduced sodium” or “ no salt added”. 3. Use the nutrition facts label to check the amount of sodium. Look for foods with 5% Daily Value or less. A sodium content of 20 % DV or more is high. So we should choose foods like fresh or frozen vegetables and fruits, plain rice, plain pasta, unsalted popcorn, fish, chicken without skin, lean cuts of beef, unsalted nuts and seed, canned beans labeled “no salt added” or “low sodium”, unsalted butter, sodium-free salad dressing.