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. Saturat ...

1. 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 =

2. 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

3. = 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

4. 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

5. 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

6. 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

7. 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

8. 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.
Diet Analysis Project
Part II
Due October 22nd, 2013
OVERVIEW OF ACTIVITIES:
· Activity 3: Calculating and Analyzing Energy Balance
· Activity 4: Analyzing Intake and Comparing to National

9. Cholesterol Education Program, American Heart Association,
and Food and Nutrition Board Recommendations
· Activity 5: Analyzing Vitamin and Mineral Intake and
Comparing to DRIs
Note! You must make corrections to Part I before beginning
Part II!
Activity 3 – ENERGY BALANCE
Overview:
To evaluate the extent to which you are in energy balance, you
need to calculate your estimated energy (kcal) requirement
(EER) and compare it with your energy (kcal) intake (already
calculated for you from your computer nutrient analysis). See
chapter 10 in the textbook for a discussion of energy balance.
For this activity, complete the worksheet below on energy
balance.
Calculations:
1. Enter the following information showing all work):
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

10. example: 130 lb / 2.2 kg/lb = 59.09 kg
Complete the following data/ calculations:
age (years) =
gender =
height in inches =
height in meters =
weight in pounds =
weight in kilograms =

11. 2. Determine your Estimated Energy Requirement (EER) by
using the appropriate equation below. (See page 320 in the
textbook for an example of how to use this method to calculate
kilocalorie requirements.)
Estimated Energy Requirement Formulas:
Men 19 years of age and older:
EER = 662 – (9.53 x Age[years]) + PA x [(15.91 x
Weight[kg]) + (539.6 x Height[m])]
Physical Activity (PA):
PA=1.00 Sedentary (typical daily activities only)
PA=1.11 Low Active (equivalent to walking 2 mile/day at 3-4
mph)
PA=1.25 Active (equivalent to walking 7 mile/day at 3-4 mph)
PA=1.48 Very Active (equivalent to walking 17 mile/day at 3-
4 mph)
Women 19 years of age and older:

12. EER = 354 – (6.91 x Age[years]) + PA x [(9.36 x
Weight[kg]) + (726 x Height[m])]
Physical Activity (PA):
PA=1.00 Sedentary
PA=1.12 Low Active
PA=1.27 Active
PA=1.45 Very Active
Calculate your Estimated Energy Requirement showing all
calculation steps:
3. Compare the actual kilocalorie intake ChooseMyPlate
calculated for you in the “Nutrients Report” for Day 1 and Day
2 with your estimated energy requirement from the above
question. Show all calculations and include appropriate units.
First, total actual Day 1 and Day 2 kilocalorie intake then
divide by 2 to obtain an average kilocalorie intake for both
days.
Average kilocalorie intake, Day 1 and Day 2
Estimated Energy Requirement (EER)
Difference (in kilocalories) between actual intake and estimated
requirement
Are you consuming fewer (negative energy balance), the same
number of (energy balance), or more (positive energy balance)
calories than the estimated requirement?
Assuming this pattern of intake and activity continues, will

13. this lead to weight loss, weight
maintenance, or weight gain?
Activity 4 – NCEP, AHA, and Food and Nutrition Board
Recommendations
You are now ready to compare your intake to the recommended
intake ranges of carbohydrate, total fat, saturated fat, protein,
fiber, and cholesterol. Use the following dietary
recommendations when you compare your actual intake of
carbohydrate, total fat, saturated fat, protein, fiber, and
cholesterol with current recommendations:
National Cholesterol Education Program, American Heart
Association, and Food and Nutrition Boardrecommend
consuming:
• 45-65% total kilocalories from carbohydrate
• 20-35% total kilocalories from fat
• no more than 7-10% total kilocalories from saturated fat
• 10-35% total kilocalories from protein
• no more than 200-300 mg/day dietary cholesterol
• 25 g/day dietary fiber for women and 38 g/day for men
American Heart Association (AHA) recommends consuming:
• no more than 2 alcohol equivalents (1 equivalent = 12 fl oz
beer, 5 fl oz wine, or 1 ½ fl oz distilled spirits)
1. Recommended Intake:
Begin by determining the number of kilocaloriesrecommended
from carbohydrate (CHO), total fat, saturated fat, and protein.
To do this, multiply the estimated energy requirement (EER)
(you calculated from activity 4 on energy balance) by the
percent recommended and divide by 100. If the recommendation

14. is a range (e.g., 45–65%), do the calculations for both numbers
in the range and report answers as ranges as well.
Once you know the kilocalorie recommendations for CHO, total
fat, saturated fat and protein intake, you can determine the
recommendations in grams (g). To do this, divide the number of
kilocalories recommended for CHO and protein by 4 kcal/g and
the kilocalories recommended for total fat and saturated fat by 9
kcal/g. Be sure to show all calculations!
Insert your two-day average intake in the form of a percentage.
You will find this intake on the nutrient report under the
“Average Eaten” column on the “Carbohydrate (% Calories),”
“Total Fat,” “Saturated Fat,” and “Protein (% Calories)” rows.
a.Carbohydrate
· Calculate your recommended intake of CHO in calories:
Recommended range 45-65% total kilocalories from
carbohydrate
Lower Recommendation
Higher Recommendation
Your Intake
(EER x .45) / 4 =
(EER x .65) / 4 =
Compare your intake to the recommendation. Does your intake
fit into the recommended range? If no, how can you change your
intake to fit into the range with healthy carbohydrate sources? If
yes, what can you change to improve the quality of your
carbohydrate sources? Be specific.
b.Total fat
· Calculate your recommended intake of total fat in calories:
Recommended range 20-35% total kilocalories from fat

15. Lower Recommendation
Higher Recommendation
Your Intake
(EER x .20) / 9 =
(EER x .35) / 9 =
Compare your intake to the recommendation. Does your intake
fit into the recommended range? If no, how can you change your
intake to fit into the range with healthy fat sources? If yes, what
can you change to improve the quality of your fat sources? Be
specific.
c. Saturated fat
· Calculate your recommended intake of saturated fat in
calories:
Recommended range no more than 7-10% total kilocalories from
saturated fat
Lower Recommendation
Maximum Recommendation
Your Intake
(EER x .07) / 9 =
(EER x .10) / 9 =
Compare your intake to the recommendation. Is your intake
below the maximum recommended range? If no, how can you
reduce your saturated fat intake to below 10% of your total
kcals? If yes, what can you change to further reduce saturated
fat intake and increase unsaturated fat intake? Be specific.
d. Protein
· Calculate your recommended intake of protein in calories:
Recommended range 10-35% total kilocalories from protein
Lower Recommendation

16. Higher Recommendation
Your Intake
(EER x .10) / 4 =
(EER x .35) / 4 =
Compare your intake to the recommendation. Does your intake
fit into the recommended range? If no, how can you change your
intake to fit into the range with lean protein sources? If yes,
what can you change to improve the quality of your protein
sources? Be specific.
e. Cholesterol
· Compare your cholesterol intake to the recommendation:
Recommended range is no more than 200-300 mg/day of dietary
cholesterol.
Maximum Recommendation
Your Intake
Compare your intake to the recommendation. Is your intake
below the maximum recommendation? If no, how can you
reduce your intake below the maximum recommendation? If yes,
what can you do to keep your cholesterol intake low, while
consuming an adequate amount of total kcals? Be specific.
6. Fiber
· Compare your fiber intake to the recommendation:
Recommendation is a minimum of 25 g/day for women and 38
g/day for men.
Minimum Recommendation
Your Intake
Compare your intake to the recommendation. Does your intake

17. meet the minimum recommendation? If no, how can you change
your intake to meet the minimum recommendation? If yes, what
foods are providing your fiber? Be specific.
Activity 5 – Vitamins and Minerals
Compare your intake of the following vitamins and minerals to
the recommended amounts provided on the Nutrients Report of
your MyPlate reports.
1. Complete the Table.
Nutrient
Target
Your Intake
Calcium
Potassium
Sodium
Iron
Vitamin A
Thiamin
Riboflavin
Niacin

18. Vitamin B6
Vitamin B12
Folate
Vitamin C
Vitamin D
Vitamin E
Vitamin K
2. Analyze your Intake.
Once you have completed the table below, choose one vitamin
and one mineral for which you did not meet your
recommendation. Discuss some possible problems associated
inadequate consumption of these nutrients and explain how you
can increase your consumption without taking a supplement.
Mineral:
Vitamin:
2. Analyze your Sodium Intake.

19. Did you exceed 2300 mg of sodium? If yes, how can you
reduce your intake? If no, how did you keep your intake below
the maximum recommendation? Be specific.CHECKLIST FOR
THE PROJECT: Part II Calculations
Before submitting your project for Part II, use this checklist to
make sure that you have met all of the project’s criteria for
organization. If pages are missing from your project at the time
of submission, they cannot be added at a later time. What you
turn in is what will be graded.
Proofread your printouts for data entry errors and check your
calculations before submitting. Show your work and make sure
you list the proper units for all calculations.
This part of the project may be submitted a maximum of three
days late; 5 points will be subtracted from your score for each
class day past the due date.
Arrange the various sections of your project in the following
order:
· New typed cover sheet:
Name, date of project submission, course number/section,
course title.
· Activity 1: Original, handwritten diet records, Day 1 followed
by Day 2
· Activity 2: Computer Printouts for Day 1 and Day 2
· Grade sheet for Part I
· Activity 3: Energy Balance Worksheet
· Activity 4: National Cholesterol Education Program, AHA,

20. and Food & Nutrition Board Recommendations
· Activity 5: Vitamins and Minerals
· Grade sheet for Part II
*The project must be properly fastened in the three-pronged
folder. This is very important as the projects can get large and
pages can easily be lost.DIET AND ENERGY ASSESSMENT
PROJECT PART II GRADE SUMMARY
Activity
Number
Activity
Title
Possible Points
Your
Points
New Typed Cover Sheet
1
Original Grade Sheet
1
Activity 1
Weekday and Weekend Diet Records
1
Activity 2
Computer Printouts for Day 1 and Day 2 (Corrected Meal
Summary, Nutrient Intakes, and Food Groups and Calories)
2

21. Activity 3
Energy Balance Worksheet
10
Activity 4
NCEP, AHA, and Food & Nutrition Board Recommendations
15
Activity 5
Vitamins and Minerals
10
Part II Grade Sheet
2
Format (Typed cover sheet, grade sheet attached, legible work,
and fastened securely)
3
Part II Sub-Total
45
Deductions for being late (-5 points/day)
NET SCORE FOR PART II
YOUR PART II SCORE___________
*YOU CANNOT TURN IN THIS ASSIGNMENT UNLESS IT
IS BOUND PROPERLY IN A THREE-PRONG FOLDER.
ASSIGNMENTS WILL BE CONSIDERED LATE UNTIL
TURNED IN PROPERLY.

22. THESE PROBLEMS WILL RESULT IN DEDUCTIONS:
• Not making corrections to Part I based on my comments
· No cover sheet
• No grade sheet
• Illegible
Note: Students under age 19 must use the alternate formula
below. If you are at least 18 ½ you may round up and use the
formula above.
Men:EER = 88.5 – (61.9 x age [y]) + [PA x (26.7 x Weight [kg]
+ 903 x Height [meters] )] + 25
PA = 1.00 sedentary; 1.13 low active; 1.26 active; and, 1.42
very active
Women: EER = 135.3 – (30.8 x age [y]) + [PA x (10 x Weight
[kg] + 934 x Height [meters] )] + 25
PA = 1.00 sedentary; 1.16 low active; 1.31 active; and, 1.56
very active