-Advertisement-
  About AE   About NHM   Contact Us   Terms of Use   Copyright Info   Privacy Policy   Advertising Policies   Site Map
   
Custom Search of AE Site
spacer spacer

Nutrition Analysis

Betsy Barnard

For three days (preferably consecutive days) record the foods you eat, estimate the quantities and determine the following for each day:

  • total kcal
  • grams protein
  • grams fat
  • grams carbohydrate
  • estimate volume of water

Analysis

For each day calculate the percentage of kcal provided by each nutrient (protein and carbohydrate are 4 kcal/gram, fat is 9 kcal/gram)

For example, if a person consumes a total of 2000 kcal, and has 60 g protein, 70 g fat, and 283 g of carbohydrate, then the percentage of calories from each nutrient is:

60 g protein * 4 kcal/g = 240 kcal; 70 g fat * 9 kcal/g = 630 kcal; 283 g CHO * 4 kcal/g = 1130 kcal
  • % protein = 240/2000 * 100% = 12%
  • % fat = 630/2000 * 100% = 31.5%
  • % CHO = 1130/2000 = 57%

Make comments for the three day period regarding:
  1. % calories from fat (should be less than 30%, but 10% is recommended)
  2. Protein. Recommended is 0.8 g protein/kg body mass. (mass in kg = lbs / 2.2)
  3. kcal (recommended is approx. 1800-3000 depending on BMR* and activity level)
  4. water consumption (1-2 liters/day, depending on activity)
  5. give specific recommendations for improvement
  6. accuracy of your records, and how you think percentages might have been affected by any foods for which you could not find information.

References:

  • Any year ALMANAC in reference section of Library
  • Food labels
  • USDA Nutritional Contents of Foods
*Information on how to calculate basal metabolic rate (BMR) can be found in many physiology or nutrition textbooks.

View Activity Description


Activities-To-Go Index


Activities Exchange Index


 
Custom Search on the AE Site

 

-Advertisement-