Assignment 2

| | | |Males: Calories Expended for Body Function(6.27 x weight in lbs.) + (12.68 x height in inches) - (6.76 x age) + 66| |

A. Read the following case study. B. Locate and read the following article: United States Department of Health and Human Services and United States Department of Agriculture. 2005. Dietary Guidelines for Americans 2005. http://www.cnpp.usda.gov/Publications/DietaryGuidelines/2005/2005DGPolicyDocument.pdf C. Complete the Pre-Case Study assignment individually and submit two weeks prior to

I would like to start this paper by stating that I have been on a low calorie diet for the past 3 weeks so if my foods seem like they are similar daily this is the reason why. I usually have a pretty healthy diet because nutrition is very important to me and for my children. I try to make sure that my children eat as healthy as possible and get the physical activity that need on a daily basis. In my assessment through Fitday.com my current diet consist of the foods that I have

Compared to the Table 2.7, I consumed foods from every food group this day. I didn’t have any groups missing, but I did consume less than the recommended value in milk, protein, grains, and oils. On the other hand, I ate approximately the recommended daily values of fruits and veggies. The quality of food

Day 2 of recording my food intake that morning I had a meal replacement drink and I went running at the trail and after I had orange power aid and a protein bar for lunch. I went to spankys bar and grill and had fried pickles with ranch for an appetizer, a chicken fried potato with white gravy and one trip to the salad bar loaded with all the toppings and a water with extra lemons. For a snack, I had barbeque sunflower seeds with a water. That evening for dinner I had water with lemons, steak, rice with brown gravy, and mac and cheese.

c) Unfortunately, I have not met the recommended intake by eaTRackers standard for any of the food groups making my diet inadequate. For fruits and veggies I could have had one more in order to meet the standard, I could include a cup of raw zucchini to sprinkle with my salad. For the grain products, I can consume 2.15 cups of rice. I was close to the recommended servings for the diary and alternative if I add 0.5 cup of milk I would meet my standard. For the meat and alternatives I would need 1.2 servings to reach the standard, however as this is difficult to measure out I will go to 1.5 servings (I primarily get my protein from

A sub-maximal steady state exercise requires carbohydrates and fats to be oxidised in order to create sufficient ATP for the body to function and complete muscle contractions. The main energy sources being used throughout the test were the aerobic glycolytic and the aerobic lipolysis systems. To determine which energy system was predominately being used we can use RER. If RER is a value of .7 the energy system being predominantly used is the aerobic lipolysis system, where as a value closer to 1 predominate system being used is the aerobic glycolytic system. This ration being used is calculated by the whole volume of CO2 expired and the volume of oxygen intake per minute (VCO2/VO2). (Bellar & Judge, 2012)

A lot of individuals struggle with weight loss because after skipping breakfast, they load up on calories and carbs during lunch and dinner due to starvation from the morning, but those who front load their calories earlier or throughout the day see success in getting their eating under control and lose weight. A sedentary lifestyle and lack of regular physical activity results in increasing cardiovascular risk factors, such as abdominal obesity, diabetes, dyslipidaemia and arterial hypertension (Sabaka et al., 2015). The first study conducted examined the effect of exercise performed before breakfast on body fat balance which required the measurement of accumulated fat oxidation over a 24-hour period. Fat oxidation is defined as a process by which the stored, large lipid molecules are broken down into smaller parts, triglycerides and fatty acids to use as energy (Iwayama et al., 2015). The study included a 24-hour indirect calorimetry measurement on four occasions with a session of 60 minutes of exercise performed before breakfast with an overnight fast, after lunch, or after dinner. The study was performed on healthy young men who were recreationally active but untrained individuals, who exercise 2-4 days per week at moderate intensity (Iwayama el al., 2015). The results of these studies would contribute to the understanding of the effect of time of day on the helpful effects of exercise on fat oxidation. Working out before breakfast resulted in an increase in fat oxidation compared to a stationary day. The experiment was focused strictly on energy balance, it didn’t include the effects of a stationary day in this study. A similar study examined if training after an overnight fast accelerates the loss of body fat. Since low glycogen and insulin levels cause the body to shift energy utilization

My average daily EER is 2,440 kcal. Most of my energy was utilized for exercise and sleeping. I am not surprised by my results because I consider myself to be a very active person and the one day a week that I take off happened to be during the 3 day log. Furthermore, based on my data, the program assigned my lifestyle to be low active activity. The program recommended that I need 2,171 kcal to maintain my current weight. I do not agree with the assignment of lifestyle and calories to maintain my weight. This is because during the 3 day span of the food and activity logs I had a weird schedule that is not my weekly exercise schedule. Therefore, my activity levels only somewhat reveal my actual activity levels in a given week which are

Energy import and expenditure disbalance leading to weight gain…..Average calorie intake was 2081 and my average calorie expenditure was 1831. The difference between those two ( intake-expenditure) was an average net gain of 250 for the five days. The total calorie intake was 10403 and the total calorie expenditure was 9155, so the net gain over those five days was 1248.

Physical activity represents the most variable component of your total energy expenditure. This is the additional energy expended above RMR and DT and will contribute more to total daily energy expenditure in active individuals. Exactly how much it varies depends on how active your general lifestyle is, how often, how energetically, and for how long you participate in sports and exercise.

BMR = 655 + (4.35 x 159) + (4.7 x 67) – (4.7 x 31) = 1515.85 kcal/day

On Friday October 2nd, my total calorie intake was surprisingly low at 1635, which was 365 less calorie than my budget of 2000 calories. In my breakfast, I ate coffee, cereal, 1% milk, and fresh strawberries. My lunch was comprised of grilled cheese sandwich and corn soup, and in my dinner I had baked beans, sweet potatoes,

For nutrition class we were asked to track our food intakes and my activity levels for three days and then review upon my diets and ways that can be changed or some thing that could be different.

While the type of foods I consumed generally remained the same, the caloric consumption varied widely. Furthermore, my diet contains staples that were evident in this trial, as well as before and after. However, this seventeen day trial may not be entirely accurate as a whole. The macronutrient breakdown is most likely correct and stable throughout. Nevertheless, the