BPK 110 Lecture Notes - Lecture 3: Cheddar Cheese, Margarine, Feta
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Overall Caloric Distribution (10 points)
Average kcals consumed ________________
Percent of goal for kcal _________________________ (kcals consumed divided by recommended kcal * 100)
Since carbohydrate and fat are largely used to meet kcal needs, it makes sense to look at our intake in terms of percent of total kcal rather than in absolute gram amounts.
Record the percent of kcals coming from carbohydrate and fat in your diet in the chart below. Do not confuse the percent of kcals with the percent of a goal.
To calculate, use the following formulas:
Determine number of kcals from each macronutrient consumed on an average day
kcals from CHO = grams of CHO consumed per avg. day X 4 kcals per g CHO
kcals from FAT = grams of FAT consumed per avg. day X 9 kcals per g FAT
Divide number of kcals from each macronutrient by total day kcals consumed
% of total daily kcals from CHO = kcals from CHO / total daily kcals
% of total daily kcals from FAT = kcals from FAT/ total daily kcals
(Ex. 200 grams of CHO consumed * 4 kcals per g CHO = 800 kcals of carbohydrate. 800 kcals of carbs / 2400 kcals total consumed = .33 * 100 = 33% or 33% of kcals came from carbohydrate)
| Macronutrient | Recommended percent of kcal | Percent of kcal from nutrient in your diet |
| Carbohydrate | 45 - 65 % of kcals | |
| Fat | 20-35% of kcals |
Did you consume the appropriate percent of kcal from carbohydrates, protein and fat? If not, how might you adjust your kcal to better meet the recommendations and what changes in your food intake could accomplish this?
Carbohydrate Intake - Further Analysis (6 points)
*note: if you are using myplate, ignore the recommendation of 130 grams for total carbohydrate on your printout.....that is a minimum not a recommended amount
3. Average grams of fiber consumed ______________________.
4. Percent of goal for fiber ________________________ (average fiber consumed divided by fiber recommended * 100)
5. Are you getting enough fiber (100% of goal for question 4)? If not, how might you fix this?
6. Take a look at your list of foods....are lots of your kcals coming from sugar? Only 10% or less of your total kcals should be coming from refined (added) sugar...how do you think you did? ______________________________________________
Fat Intake - Further Analysis (8 points)
7. Average grams of saturated fat consumer per day:_______________________
8. Percent of kcals from saturated fat per day: ______________________________ (Hint: average grams of sat. fat consumed times 9 kcals per gram divided by total kcals consumed)
9. Did you consume more that 10% of your kcals from saturated fat? If so, how might you reduce saturated fat?
(you do not need to be worried about consuming too little since there are no essential fatty acids that are saturated)
note: if you are using diet analysis plus to evaluate your diet, you can look at the spreadsheet report to see how much of a given nutrient is in each food that you ate.. For example, if your saturated fat were high, you could look at the spreadsheet report to see what foods contributed the most saturated fat to the diet. You can then think about reducing portion size or making substitutions
10. Average milligrams of cholesterol per day: ____________________________________. Are you consuming more than 300 milligrams of cholesterol? If so, how might you reduce this?
11. Are you consuming foods rich in omega-3 fatty acids? If so, what are they? If not, how might you increase your intake of omega-3 fatty acids?
Protein Intake - Further Analysis (6 points)
12. What is your protein RDA? (Multiply your body weight in kilograms by 0.8 g PRO/kg)
13. Are you consuming an appropriate amount of protein? (Recommendation is to consume a minimum of the RDA amount and a maximum of twice the RDA)
14. If you are not within the range indicated in question 13, indicate how you might adjust your diet.
Based on below tables just answer tWO PARTS OF question
Sample Case Study
Mrs. King is a 43-year-old married mother of four. Mrs. King is 5â 4â tall, weighs 160 pounds, and has a history of mild hypertension. Her blood pressure is controlled with a low-sodium diet, and although her doctor told her for years that she should exercise, she tried running but found it unpleasant and discontinued all forms of exercise. She is currently sedentary. Her grandmother died as a result of heart disease from years of diabetes and high cholesterol.
| Gender | Female |
|---|---|
| Age | 43 yrs |
| Height | 5 ft. 4 in. |
| Weight | 160 lbs. |
| Activity level | Sedentary |
| Pregnancy/Lactation status | Not Pregnant or Lactating |
Begin New Calculation
| Body Mass Index (BMI)ï | 27.4 |
|---|---|
| Estimated Daily Caloric Needs | 1921 kcal/day |
| Macronutrient | Recommended Intake per day |
|---|---|
| Carbohydrate | 216 - 312 gramsï |
| Total Fiber | 25 grams |
| Protein | 58 grams |
| Fat | 43 - 75 gramsï |
| Saturated fatty acids | As low as possible while consuming a nutritionally adequate diet. |
| Trans fatty acids | As low as possible while consuming a nutritionally adequate diet. |
| α-Linolenic Acid | 1.1 gramsï |
| Linoleic Acid | 12 gramsï |
| Dietary Cholesterol | As low as possible while consuming a nutritionally adequate diet. |
| Total Water | 2.7 Liters (about 11 cups)ï |
| Vitamin | Recommended Intake per day | Tolerable UL Intake per day |
|---|---|---|
| Vitamin A | 700 mcg | 3,000 mcgï |
| Vitamin C | 75 mg | 2,000 mg |
| Vitamin D | 15 mcg | 100 mcg |
| Vitamin B6 | 1.3 mg | 100 mg |
| Vitamin E | 15 mg | 1,000 mgï |
| Vitamin K | 90 mcg | ND |
| Thiamin | 1.1 mg | ND |
| Vitamin B12 | 2.4 mcg | ND |
| Riboflavin | 1.1 mg | ND |
| Folate | 400 mcg | 1,000 mcgï |
| Niacin | 14 mg | 30 mgï |
| Choline | 0.425 g | 3.5 g |
| Pantothenic Acid | 5 mg | ND |
| Biotin | 30 mcg | ND |
| Carotenoids | NA | NDï |
| Mineral | Recommended Intake per day | Tolerable UL Intake per day |
|---|---|---|
| Essential | ||
| Calcium | 1,000 mg | 2,500 mg |
| Chloride | 2.3 g | 3.6 g |
| Chromium | 25 mcg | ND |
| Copper | 900 mcg | 10,000 mcg |
| Fluoride | 3 mg | 10 mg |
| Iodine | 150 mcg | 1,100 mcg |
| Iron | 18 mg | 45 mg |
| Magnesium | 320 mg | 350 mgï |
| Manganese | 1.8 mg | 11 mg |
| Molybdenum | 45 mcg | 2,000 mcg |
| Phosphorus | 0.7 g | 4 g |
| Potassium | 4.7 g | ND |
| Selenium | 55 mcg | 400 mcg |
| Sodium | 1.5 g | 2.3 g |
| Zinc | 8 mg | 40 mg |
| Non-Essential | ||
| Arsenic | NA | NDï |
| Boron | NA | 20 mg |
| Nickel | NA | 1 mg |
| Silicon | NA | NDï |
| Sulfate | NA | ND |
| Vanadium | NA | 1.8 mgï |
Questions: Please type your answer
A) Do you think Mrs King is currently meeting all her micro nutrient goals. Do you think this diet will provide her with all the vitamins and minerals she needs to be healthy why? AT LEAST 4 COMPLETE SENTENCES
B) Identify three changes to Mrs Kings day that would likely improve her long term health (do not restrict your answer to Diet alone)
( answer at least in 6 complete sentences)