Project 4: Evaluate your Energy Balance and 3-Day Diet Name:       Part 1: Energy Balance - Instructions: Assess your physical activity levels and calculate your estimated energy requirement. Discuss your energy needs, especially in regards to energy expenditure. Assess your typical eating habits and life style behaviors linked with aiming for and maintaining a healthy weight. Report to save, use and submit to the ANGEL drop box along with this document: FORMCHECKBOX Nutrients Report—choose the date range of the 3 days you entered into SuperTracker (1 report) Note: The SuperTracker reports refer to your intake of food in Calories. In common media sources, books, and websites, oftentimes the term Calories is used. In nutrition and in our textbook we are really referring to a kilocalorie when quantifying caloric intake. In this course please use the terms Calories and kilocalories synonymously. (You may also see the use of “kcalorie”, this is simply an abbreviation of kilocalorie.) Guidelines and Recommendations ● Control total calorie intake to manage body weight. For people who are overweight or obese, this will mean consuming fewer calories from food and beverages. ● Increase physical activity and reduce time spent in sedentary behaviors. ● Adults should do at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity, or equivalent combination of the two. ● Adults should include muscle-strengthening activities that involve all major muscle groups on 2 or more days a week. 1. Assess your physical activity. Read the activity recommendations above. Although you did not record your activity level for this project, describe your weekly activities to justify whether or not you meet these recommendations. What types of activities do you see yourself doing regularly during the next 10 years to maintain a physically active lifestyle? 2. Calculate your Estimated Energy Requirement (aka Total Energy Expenditure—TEE). This equation accounts for energy needs from Basal Metabolic Rate, Physical Activity, and Dietary Thermogenesis. Insert your personal variables. Do steps 1-4 to calculate your EER. Read p. 240 for more guidance. Your weight:       lbs Your height:      ft,       inches =       inches Step #1 Convert weight to kilograms (kg): 2.2 lb = 1 kg, therefore:       lb ÷ 2.2 lb/kg =       kg Step #2 Convert height to meters (m): 39.37 inch = 1 m, therefore:       inches ÷ 39.37 in/m =       m Step #3 Place an “x” next to your Physical Activity (PA) Factor below: Men PA Factor Women PA Factor Daily Physical Activity FORMCHECKBOX Sedentary 1.00 1.00 Typical daily living activities FORMCHECKBOX Low Active 1.11 1.12 Plus 30-60 min moderate* activity daily FORMCHECKBOX Active 1.25 1.27 Plus ≥ 60 min moderate activity daily FORMCHECKBOX Very Active 1.48 1.45 Plus ≥ 60 min moderate and vigorous or 120 min moderate activity daily * .

1. Project 4: Evaluate your Energy Balance and 3-Day Diet
Name:
Part 1: Energy Balance - Instructions: Assess your physical
activity levels and calculate your estimated energy requirement.
Discuss your energy needs, especially in regards to energy
expenditure. Assess your typical eating habits and life style
behaviors linked with aiming for and maintaining a healthy
weight.
Report to save, use and submit to the ANGEL drop box along
with this document:
FORMCHECKBOX
Nutrients Report—choose the date range of the 3 days you
entered into SuperTracker (1 report)
Note: The SuperTracker reports refer to your intake of food in
Calories. In common media sources, books, and websites,
oftentimes the term Calories is used. In nutrition and in our
textbook we are really referring to a kilocalorie when
quantifying caloric intake. In this course please use the terms
Calories and kilocalories synonymously. (You may also see the
use of “kcalorie”, this is simply an abbreviation of kilocalorie.)
Guidelines and Recommendations
● Control total calorie intake to manage body weight. For
people who are overweight or obese, this will mean consuming
fewer calories from food and beverages.
● Increase physical activity and reduce time spent in sedentary
behaviors.
● Adults should do at least 150 minutes a week of moderate-
intensity, or 75 minutes a week of vigorous-intensity aerobic
physical activity, or equivalent combination of the two.

2. ● Adults should include muscle-strengthening activities that
involve all major muscle groups on 2 or more days a week.
1.
Assess your physical activity.
Read the activity recommendations above. Although you did
not record your activity level for this project, describe your
weekly activities to justify whether or not you meet these
recommendations.
What types of activities do you see yourself doing regularly
during the next 10 years to maintain a physically active
lifestyle?
2.
Calculate your Estimated Energy Requirement (aka Total
Energy Expenditure—TEE). This equation accounts for energy
needs from Basal Metabolic Rate, Physical Activity, and
Dietary Thermogenesis. Insert your personal variables.
Do steps 1-4 to calculate your EER. Read p. 240 for more
guidance.
Your weight: lbs
Your height: ft, inches = inches
Step #1 Convert weight to kilograms (kg):
2.2 lb = 1 kg, therefore: lb ÷ 2.2 lb/kg = kg
Step #2 Convert height to meters (m):

3. 39.37 inch = 1 m, therefore: inches ÷ 39.37 in/m =
m
Step #3 Place an “x” next to your Physical Activity (PA) Factor
below:
Men PA Factor
Women PA Factor
Daily Physical Activity
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Sedentary
1.00
1.00
Typical daily living activities
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Low Active
1.11
1.12
Plus 30-60 min moderate* activity daily
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Active
1.25
1.27
Plus ≥ 60 min moderate activity daily
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Very Active
1.48
1.45
Plus ≥ 60 min moderate and vigorous or 120 min moderate
activity daily
* Moderate activity is equivalent to walking at 3 to 4.5 mph.

4. Step #4 Insert variables into equation and solve: (age in years,
height in meters, and weight in kilograms)
For men: EER = [662 – (9.53 x age)] + PA x [(15.91 x wt) +
(539.6 x ht)]
For women: EER = [354 – (6.91 x age)] + PA x [(9.36 x wt) +
(726 x ht)]
Show the equation with your variables inserted:
For men: EER = [662 – (9.53 x )] + x [(15.91 x
) + (539.6 x )]
For women: EER = [354 – (6.91 x )] + x [(9.36 x
) + (726 x )]
Now solve the equation.
Type your EER here: kilocalories/day
3.
Summarize and discuss your results: Insert your calculated EER
value below (kilocalories=kcalories) from step #4 above. Insert
your actual energy (caloric) intake for day 1, 2, and 3*
individually, and then enter your 3-day average caloric intake.
**
Your calculated EER (from above)
(= energy need)
kcalories
Your actual energy intake

5. (= energy intake)
Day 1
Day 2
Day 3
3-day Average
kcalories
kcalories
kcalories
kcalories
*Report: Food Details: view each day’s individually for the
kilocalories you consumed daily for the 3-day period. **Report:
Nutrients: enter the date range to include all 3 days you entered,
view average kilocalories eaten and enter in the 3-day average
box (or you can simply calculate the average).
Critical Thinking Exercise:
Estimating energy needs (EER) and actual energy intake both
have limitations in terms of accuracy. List possible sources of
error for estimates of both calculated energy needs (EER) and
actual energy intake (food log kcalories from SuperTracker).
4. REFLECT ON YOUR ENERGY BALANCE: Type a
minimum 200 word paragraph below in response to the
questions. Fully answer all questions to receive full credit.
Compare the difference between your calculated energy needs
(EER) and your actual average caloric intake from your diet
records. Based on the discrepancy between these two numbers,
should you be gaining, losing or maintaining your weight?
During the last few months, have you been gaining, losing or
maintaining your weight, as might be expected? Comment on

6. whether these three days are typical for you, and what eating
habits might be in error or missing on your food logs.
Continue to next page….
5. Assess your typical food choices, eating habits, and lifestyle
behaviors linked with aiming for and maintaining a healthy
weight. Below are some healthful actions linked with weight
gainers, losers, and maintainers. Complete this checklist to
assess your typical food choices and eating or lifestyle patterns.
Consider your usual habits, not just your 3-day analysis. Then
answer #6 below.
CHECKLIST
Frequency per week
Rarely
Sometimes
Frequently
Food choices and eating patterns likely to promote weight gain:
Drink a lot of juice
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Drink sugar sweetened beverages or soda
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7. Eat fried foods (French fries, breaded chicken, etc.)
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Eat large portions
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Eat high fat or high added sugar snacks between meals (ex.
peanut butter crackers, donuts, cookies, chips)
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Eat three or more large meals a day
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Eat mindlessly in response to stress
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8. Skip breakfast
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Order largest portions of fast-food meals
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Eat until you are very full or “stuffed”
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Food choices and lifestyle habits likely to promote weight loss
or weight maintenance:
Consume regular meals
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Drink water or zero calorie beverages
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9. Drink/eat low-fat or fat-free dairy foods
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Eat at least 5 fruits and vegetables each day
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Eat slowly
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Eat small portions, and take seconds only if you are still hungry
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Eat small amounts of margarine, butter or mayonnaise on foods
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10. Limit snacks to healthful choices
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Select low-fat varieties of food
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Share a restaurant meal or take home leftovers
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Feel a bit hungry before major meals
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Stop eating when you feel satisfied
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Eat breakfast regularly

11. FORMCHECKBOX
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Trim the fat off meat or buy lean meats
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Participate in physical activity at least 30 minutes/day above
typical routines
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6.Most Americans need to reduce habits which promote weight
gain and increase habits which promote weight maintenance or
weight loss. Based on what you found by completing the
checklist above, list two goals for yourself over the next two
months to improve your eating habits so you will more likely
aim for or maintain a healthy weight. In 100-200 words, list the
two goals you set and discuss barriers to these goals along with
ways you can sustain these habits. (Type your response here):
Part 2: Evaluate your 3-Day Diet - Instructions: Compare your
3-day diet to MyPlate Food Group guidelines. Evaluate the
protein and micronutrient content of your diet.
Reports to save, use and submit to the ANGEL drop box along
with this document:

12. FORMCHECKBOX
Food Groups and Calories—all 3 days combined (1 report)
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Nutrients Report—all 3 days combined (1 report)
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Meal Summary—all 3 days combined (1 report)
Guidelines and Recommendations
● Consume a variety of nutrient-dense foods and beverages
within and among the basic food groups while choosing foods
that limit the intake of saturated and trans fats, cholesterol,
added sugars, salt, and alcohol.
● Consume a sufficient amount of fruits and vegetables while
staying within energy needs.
● Eat a variety of fruits and vegetables each day, especially
dark-green and red and orange vegetables and beans and peas.
Select from all five vegetable subgroups (dark green, orange,
legumes, starchy vegetables, and other vegetables such as
tomatoes) several times a week.
● Consume 3 cups per day of nonfat or low-fat or equivalent
dairy foods.
● Choose foods that provide more potassium, calcium, and
vitamin D, which are nutrients of concern in American diets.
● Reduce daily sodium intake to less than 2,300 mg.
1. Compare your food intake to “My Plate” food group goals.
Report to use: Food Groups and Calories, enter date range to
include the 3 days you entered. In the table below enter the
target for each group, the actual average eaten, and the status
(OK, over, or under)

13. Food Groups
Target
Average eaten
Status
Grains Group
Vegetable Group
Fruit Group
Dairy*
3 cup equivalents
Protein Foods
Empty Calories
*Young adults should eat 3 servings per day from the dairy
group.
2.
List up to three vegetables for each of the five subgroups you
consumed during your 3 days. Put “none” if you ate no

14. vegetables in that subgroup.
Report to use: Food Groups and Calories, enter date range that
will include all 3 days you entered. You can expand the
vegetable subgroups to view the foods you ate in these groups.
Dark green
Red and orange
Legumes (beans and peas)
Starchy vegetables
Other (ex., cauliflower)
3. Did you consume the dairy target? If yes, list 2 dairy food
sources that you included in your diet. If no, list 2 nonfat or low
fat dairy products that you like and could add to your weekly
food intake. If you get your calcium and vitamin D from other
sources, mention them and why you avoid dairy foods
4. In several sentences, discuss how well your actual intake met
the goals of MyPlate? For each food group (except dairy) in
which you did not meet the target, identify nutrients that may be
low in your diet by referring to Table 1 below. For each group
that is low, list 2 foods which you like and could be added to
your eating routine.
Table 1:The Nutrients of the MyPlate food groups.
MyPlate is designed to meet all essential nutrients. Each food

15. group provides some, but not all, of these nutrients. Foods in
one group cannot replace those in another. The table below
indicates the nutrients provided in significant quantities in each
food group. If your diet is low in a specific group, it may be
low in some of the indicated nutrients. Look across groups to
make sure a nutrient you think may be low is actually rich in
another group.
Food Group
Nutrients rich in this food group
Bread, Cereal, Rice, Pasta. and other Grains Group
Riboflavin, niacin, thiamin, folate, iron, protein; fiber is rich in
whole grain products.
Vegetables Group
Highly pigmented vegetables (green, red, orange and yellow)
are especially rich in vitamin A, vitamin C, folate, potassium,
fiber; some dark green leafy vegetables are rich in iron.
Fruits Group
Vitamin A, vitamin C, potassium, fiber
Dairy
Calcium, riboflavin, protein, vitamin B12, vitamin D, vitamin A
Protein Foods
Meat and fish have protein, vitamin B12, vitamin B6, zinc, iron,
niacin and thiamin; legumes have protein, fiber, folate, vitamin
E, potassium, iron and zinc.
Vegetable oils

16. Vitamin E (also called alpha-T)
5.Assess your diet for protein, vitamin, and mineral adequacy.
Report to use:Nutrients Report—enter date range of the 3 days
you entered into SuperTracker. Use this report to fill in the
blanks in the table below. It is important to read the footnotes
in order to complete this table properly.
Nutrient
Target
Average
Eaten
Status
(OK, over,
Or Under)
List two foods rich in each nutrienta
Protein (g)
Thiamin
(mg)
Vitamin B6
(mg)

17. Folate (ug)
Vitamin C (mg)
Vitamin D (ug)
5 ugb
Vitamin A
(ug, RAE)
Vitamin E
(mg AT)
Calcium

18. (mg)
Iron (mg)
Zinc (mg)
Note: ug = micrograms, mg=milligrams.
a If your status is OK or OVER: list 2 foods that you ate during
your 3-day analysis that are considered rich sources of the
nutrient. If your status is UNDER: list 2 foods that are good
sources of the nutrient that you would eat to improve your
intake.
b The DRI for vitamin D is 15ug, which assumes no
contribution of sun for synthesis of Vitamin D. We are
assuming you need to consume ~5ug of vitamin D from food for
this project and the rest comes from sun exposure. Thus, use
5ug as the DRI and state whether you are OK, over, or under
based on using 5ug as the target.
Continue on to the next page….
6. REFLECT ON YOUR DIET: Answer each of the following

19. questions in thoughtful sentences. Base your responses on what
you found in the table above.
a. Comment as to whether you did or could fulfill your nutrient
needs through foods. Comment as to whether you routinely
consume vitamin/mineral supplements. If you think it is
necessary to take a supplement, explain why you are not able to
meet your needs with foods.
b. Discuss the adequacy of your protein intake. If you are
getting too little protein, list two protein-rich foods you could
add to your diet. If you met the protein RDA, view your 3-day
analysis, and identify two foods of high quality protein that you
ate and 2 foods of lower quality protein that you ate. (It may be
helpful to review class notes and textbook on the topic of
protein quality).
7. Evaluate the sodium and potassium content of your diet. List
your average nutrient intakes and status for sodium and
potassium in the table below. Report to use: Nutrients Report
Nutrient
Average Eaten
Status: OK, Over or Under
Sodium (mg) (goal: < 2300 mg)*
Potassium (mg) (goal: >4700 mg)
*This goal is used for persons not at risk for hypertension. If
you have high blood pressure or at risk for hypertension, use
1,500 mg/day as your goal.
8. In the table below identify three food sources in your diet
that are contributing the highest amounts of sodium to your diet

20. and identify three appropriate lower sodium substitutions.
Please read the footnotes below to best complete the table.
High sodium food sourcesa
mg of sodium per servingb
Similar, lower sodium substitute for high sodium foodc
mg of sodium
per serving
a Use the Nutrients report, and click on the “+” next to sodium
and the list of foods you consumed highest in sodium will
appear.
b Use the Food Details Report, under nutrients heading, only
select sodium to identify the milligrams (mg) of sodium per
serving for each of the food items you listed.
c An appropriate substitution is one that contains at least 25%
less sodium than your original choice and is in the same food
group or contains roughly the same nutritional quality. You can
use the Food-a-Pedia feature in Super Tracker to compare to
similar food items and their sodium content:
https://www.choosemyplate.gov/SuperTracker/foodapedia.aspx
(For example, a pork chop would be an appropriate substitute
for ham. Two slices of toast would not be an appropriate

21. substitution as it is not in the same food group and provides a
different nutrient profile to our diet.) You can also use the
appendix in the back of the book for ideas of lower sodium
substitutes.
9. Are you meeting the recommended intake for potassium
(>4700mg/day)? FORMCHECKBOX
YES FORMCHECKBOX
NO
If yes, answer “a” below; If no, answer “b” below.
a. You answered “yes”. Identify two food sources you are
consuming that are rich in potassium.
(Hint: click on the “+” in front of Potassium on the Nutrients
Report.):
b. You answered “no”. List two foods that you will try to
consume to improve your potassium intake.
10. Briefly discuss why Americans are encouraged to aim for
recommended levels of sodium and potassium in their diets. We
have not covered sodium and potassium yet so you can read
pages 379-380, and 383 to describe the health implications.
Type your response here in 100-200 words.
Remember to submit the following 3 reports along with this
document into the ANGEL Drop Box (total of 4 files—this
document and 3 reports):
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Food Groups and Calories—all 3 days combined; enter date
range of the 3 days you entered into Super Tracker (1 report)
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Nutrients Report—all 3 days combined; enter date range of the

22. 3 days you entered into SuperTracker (1 report)
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Meal Summary—all 3 days combined; enter date range of the 3
days you entered into SuperTracker (1 report)
9