Lab Assignment for Week #4
For the first part of your lab experiment this week, you will be performing a diet
analysis. To do this, you will need to either keep a food diary of your own for three days,
or design one.
I. Personal Diet
Directions:
1. Using the tables below as an example, list all the foods and beverages that you
consume each day for three consecutive days. You will need to add more rows to
each table. You can use your own diet or you can create a hypothetical diet if you
are uncomfortable recording your own daily selections. If the foods you
use/choose do not have a nutrition label, you can use Nutrition Value or Self
Nutrition Data or Nutrition Chart or any other reliable internet source to obtain the
information needed to complete these tables. If you consume “fast foodsâ€, you
may also be able to get the nutritional information from the franchise websites.
Did you know that companies like Dunkin Donuts includes the nutritional
information for their products on their websites? Many restaurants also include
this information on their menus now.
Day #1
Type of Food Portion Size Kcal Total Kcal
Ex. Bread 2 slices 70/slice 140
Day #2
Type of Food Portion Size Kcal Total Kcal
Day #3
Type of Food Portion Size Kcal Total Kcal
2. Add up the total kcal consumed for each day and place the information below:
Day #1 total kcal: __________
Day #2 total kcal: ___________
Day #3 total kcal: ___________
Total Kcal for all three days: _____________________:
3. Calculate the average daily energy intake:
Average # of calories consumed /day = Total kcal/3 = _________________
II. Average Daily Energy Expenditure
You also need to determine the amount you use based on your physical activity.
Keep a list of all your physical activities for each day. Use the table below to
determine your activity for days 1 -3. Again, the data that you include may either be
actual or hypothetical. To calculate the total energy expended for each activity:
Time (min) x Energy cost (kcal/kg/min) x weight (kg). To covert weight in lbs.
to kg divide by 2.2 (lbs./2.2 =kg). You must include a weight. If you do not want
to include your own, please use 143 pounds as a substitute and convert it to
kg.
Day #1
Physical Activity Time spent
(min)
Energy cost
(kcal/kg min)
Weight (kg)
Total
Energy
Expended
(kcal)
Total Energy Expended/day: ______________________
Day #2
Physical Activity Time spent
(min)
Energy cost
(kcal/kg min)
Weight(kg) Total
Energy
Expended
(kcal)
Total Energy Expended/day: ______________________
Day #3
Physical Activity Time spent
(min)
Energy cost
(kcal/kg min)
Weight (kg) Total
Energy
Expended
(kcal)
Total Energy Expended/day: ______________________
Energy Cost for Common Activities
Type of Activity Energy Cost (kcal/kg min)
Sitting/standing
still/studying/writing/eating/watching
TV/using computer
0.022
Very light Activity/driving automobile/slow
walking
.044
Light exercise/walking at a moderate
pace/light housekeeping/carrying
books/backpack or packages
.063
Moderate Exercise/walking fast/slow
dancing/golf/bicycling at a slow speed
.09
Substantial Exercise/fast dancing/uphill
walking/jogging/swimming quickly
.154
Serious
Exercise/Soccer/Tennis/Running/active
sports or aerobics
.24
Competitive Sports
/wrestling/boxing/rowing, etc.
.31
To calculate your average daily energy expenditure:
Average # of calories expended in physical activity = Sum of Total energy
expended/day divided by 3 = _____________________
Based on your results, are your eating habits allowing you to maintain your current
weight or do you need to make adjustments to your diet so that you don’t gain
weight? Explain. (Please remember that you do not have to disclose any
information that you do not wish to, and for the purpose of this course, it will
be assumed that this information is strictly hypothetical (imaginary).
III. Questions:
1.What food choices would help make up a balanced breakfast?
2. List two types of information that you can find on a food label.
3. How can the Nutrition Facts label on foods help a person make healthy decisions?
4. Why do you think nutritionists recommend cutting down on fatty foods and
limiting those with a lot of sugar?
5. Which food types should you include every day to have a more healthful diet?
The lab report associated with this assignment is due at 11:59 PM ET on Sunday
evening.
