Dietary and Physical Activity Self-Assessment

Dietary and Physical Activity Self-Assessment

Dietary and Physical Activity Self-Assessment

Thank you for reading this post, don't forget to subscribe!

(5 pts) What is your Body Mass Index (BMI in kg/m2)? Compare your BMI with the national standards, which category do you fall under (low, normal, overweight, obese stage 1-3)? Show your calculation.

 

  1. (25 pts) Maintain a food/beverage record for a typical 48hr period (including one weekend day). Include estimates of food/beverage portion sizes. From your intake record determine the following:

 

  1. (5 pts) Average daily energy intake in kilocalories, using dietary analysis software or the following websites, for energy content and portion sizes of food, alcohol, and other beverages consumed:

(Average daily energy intake= day 1 total calories + day 2 total calories/2)

 

**https://www.cronometer.com/

**https://caloriecontrol.org/healthy-weight-tool-kit/food-calorie-calculator/

**https://www.webmd.com/diet/healthtool-food-calorie-counter

  1. (10 pts) Compare your average daily number of servings from each food group with national recommendations from the 2015-2020 Dietary Guidelines for Americans.

**Website listed below the chart.

  National Recommendations

Average Daily Intake

My Average Daily Intake
Grains    
Vegetables    
Fruits    
Dairy    
Protein (meat/poultry, fish, eggs, meat substitutes)    
Fats (oils)    
Saturated fat    
Cholesterol    
Alcohol    
Sodium    
Sugar    

** https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/a-closer-look-inside-healthy-eating-patterns/#food-groups

  1. (10 pts) Calculate your average daily intake of total fat, carbohydrates, protein, and alcohol in calories per day, grams, and percentage of your total daily energy intake. Show your calculations.

Example:

Average daily intake of calories = 3,000 kcal

            Average daily intake of total fat in grams = 100g fat

            Average daily intake of total calories from fat = 900 kcal

                        100g fat*(9 kcal/g fat) = 900 kcal

Percentage of total daily energy intake = 30%

                        (900 kcal fat)/(3000kcal total)*100 = 30%

 

  1. (35 pts) Maintain a physical activity record for a typical 48hr period (including one weekend day). Include estimates of type and duration of each physical activity. From your physical activity record determine the following:

 

  1. (5 pts) Estimate your daily Resting Energy Expenditure (REE) in kilocalories using the Harris-Benedict Equation. Show your calculation.

 

  1. (5 pts) Estimate your Thermic Effect of Food (TEF). Show your calculation.

 

  1. (20 pts) Determine your Thermic Effect of Activity (TEA). Show all your calculations in each subcategory below.

 

**Remember that the TEA includes the Exercise Energy Expenditure (ExEE) and Non-Exercise Activity Thermogenesis (NEAT). TEA= ExEE + NEAT

** Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we do that is NOT sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking agricultural tasks and fidgeting. (https://www.sciencedirect.com/science/article/abs/pii/S1521690X02902277?via%3Dihub)

 

  • (10 pts) Calculate the average number of minutes or hours per day spent performing each of the following intensity categories of activities based on their relative intensity levels in METs:

*Use the Compendium of Physical Activities Tracking Guide. http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf.

 

NEAT:

  • Example: (Total of each activity between the two days, excluding sleeping and eating) ie. watching tv/movies= 480 min, sitting in class/ studying/ homework= 640 min; Total minutes= 1120 min/2 days= 560 min/day

 

ExEE:

  • Light PA (1-2.9 METs);
  • Moderate PA (3-5.9 METs);
  • Vigorous PA (6+ METs);

 

  • (10 pts) Calculate the energy cost in kcal for each physical activity listed in your physical activity record and the daily total energy cost while resting and while performing each of the above listed intensity categories, assuming that the energy cost of resting activities equals 1 kcal per kg of body weight per hour and the energy cost in kcal for each of the other intensity categories is its MET value x body weight (kg) x duration (hours).

 

NEAT:

  • Example: 560 min/day of NEAT (1 MET)= 1 METs x 109.1kg x 9.33hrs= 27 kcal/day

 

ExEE:

  • Light PA
  • Moderate PA
  • Vigorous PA

(Example):

  • Weightlifting vigorous effort; 6 METs; 120 minutes (total for two days); weight of individual = 90kg
    • 6 METs*(90kg)*(2 hours) = 1080 kcal total = 540 kcal/day
  • Bicycling 12-13.9 mph; 8 METs; 90 minutes (total for two days); weight of individual = 90 kg
    • 8 METs*(90kg)*(1.5 hours) = 1,080 kcal total = 540 kcal/day

 

  1. (5 pts) Estimate your average Total Daily Energy Expenditure (TEE) in kcal by adding up the energy cost of the intensity categories.

TEE= BMR + TEF + TEA

 

  1. Discussion: Answer the following questions using the information you have gained from this assignment in 300-500 words (total).

 

  • (10 pts) How does your average Total Daily Energy Expenditure (TEE) compare with your average Total Daily Dietary Energy Intake determined over the same 48hr period from your intake/PA records? Does the energy balance assessment provide supporting evidence for your weight remaining stable, increasing, or decreasing over the past 6-12 months?

 

  • (25 pts) Based on the above assessments, provide recommendations on ways to improve your own eating habits for optimal nutrition, health promotion, attaining or maintaining proper body weight, and for improving your physical activity habits to meet national PA guidelines for health promotion, and to further improve physical fitness.

 

 

https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf

Dietary and Physical Activity Self-Assessment

Get a 5 % discount on an order above $ 20
Use the following coupon code :
topwritersleague