Nutrtion

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“Benefits of a Healthy Diet”

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Estefanía Serrano López

5855-K3

Scientific principles of Human Nutrition and Food

Professor: Ms. Conchi Cuevas         
 

Table of contents

Cover page………………………………………………………………………………1

Table of contents…………………………………………………………………….2

Statement of authorship…………………………………………..................3

Introduction…………………………………………………………………………….4

Personal information……………………………………………………………….4

Personal calculations……………………………………………………………….4

Food intake record…………………………………………………………………..6

Analysis and recommendations………………………………………….…..10

Appendices………………………………………………………………………………11

References……………………………………………………………………………….11

Statement of authorship  

I certify that this assignment is my own work and contains no material which has been submitted as part of an assignment in any institute, college or university. Moreover, to the best of my knowledge and belief, it contains no material previously published or written by another person, except where due reference is made in the text of the assignment.  

Signed  estefania serrabno [pic 3]

Name: Estefania Serrano López[pic 4]

Student number: 5855[pic 5]

Introduction:

My objective of this project is to have a real view of the food intake in my daily life; I will analyze the portions taken from three different days: one academic, one practical, and one weekend.

With all this information I will be sure that I am getting the appropriate nutrients within the normal range of calories for my age, range and that I am participating in the correct amount of exercise that my body required.

This project will help me to apply all my knowledge acquired during the semester and with these I am going to discover how I need to improve or change my alimentation to have a better lifestyle and to prevent future diseases.

Personal information:

     Name:  Estefania Serrano López

Daily Activities:  

Personal Calculations:

And next I will calculate the total energy that I expend according to the physical activity performed during my week, the basal metabolic rate and the body mass index was analyzed following the instructions given by the teacher in class.  

BMI (Body Mass Index)

With this formula I will obtain a measure of body fat based on my height and weight.

BMI= (weight/(height)^2)

BMI= (67/1.65)^2) = 24.60

According to the BMI categories, it is seen that I am in a normal weight, between 18.5 and 24.9.

BMR (Basal Metabolic Rate)

The basal metabolic rate gives the total of energy that the human body spends while at completely rest during a day. With this energy the vital organs of the body are able to function.  

BMR= (weight (kg)/0,45)*10 (gender cofactor)

BMR =(67/0,45)*10= 1488.88 kcal/day

That means that I need 1488.88kcal/day to provide energy for my vital organs are able to function correctly even I am not doing any physical activity.

P= BMR/24 x time (hours) x frequency (days)/7 x Mets

PWw(walking) = 1488.88/24 x 60/60 x 7/7 x 3’5 = 217.12 Kcal/day

This calculation is a standard that applies to everyone that is able to do day-to-day activities like: wake up, eat, going to the restroom, etc.

PW1 (running) = 1488.88/24 x 45/60 x 2/7 x 12’5 = 166.16 Kcal/day  

PW2 (spinning) = 1488.88/24 x 50/60 x 3/7 x 7.5 = 166.16 Kcal/day  

PW3 (aerobic dancing) = 1488.88/24 x 60/60 x 2/7 x 6 = 106.34 Kcal/day

PW4 (abdominal exercises) =1488.88/24 x 20/60 x 4/7 x 2.8 = 33.08 Kcal/day

PW5 (gym training) =1488.88/24 x 40/60 x 3/7 x 5= 88.62 Kcal/day

TER (Total Energy Requirement) 

The total energy requirement per day is calculated by adding the basal metabolic rate as well as the calories needed to perform each physical workout.

TER = BMR + PW1 + PW2 + PW3 + PW4 + PW5 +PW6

TER = 1,488.88+217.12+166.16+166.16+106.34+33.08+88.08 = 2,265.82 Kcal/day

Food Intake Record

Now I will calculate my food intake record of: Tuesday (practical week), Friday (academic week) and Sunday (weekend).

1. Practical Week (Tuesday).-

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