The purpose of this assignment is to assess your energy balance and health outcome. Input your 3-day activity data into the Activity Journal within iProfile®. Write at least a 525-word response in APA format addressing the following questions: What are

intake_spreadsheet.xlsfood_intake___3_days xactivity_journal_summary.xls
 

The purpose of this assignment is to assess your energy balance and health outcome.

Input your 3-day activity data into the Activity Journal within iProfile®.

Write at least a 525-word response in APA format addressing the following questions:

• What are your current exercise habits?
  According to iProfile® report, what were your total expended calories? Provide a screenshot of your results summary.
• From Week 4, what was the average amount of calories you consumed through food?
• Are you in energy deficiency, balance, or excess?
• What everyday changes, if any, might you make to increase the amount of energy expended in your day-to-day activities?
• What types and amounts of exercise would work best for you?
• Can you perform these activities year-round? If not, suggest alternative activities and locations for inclement weather.
• Create a screenshot of your results summary by:

  Inputting your data within the Activity Journal on iProfile® after selecting the right dates. Access the energy balance report to determine how many calories you burned during the 3-day period. Access the Activity Journal Summary and the Energy Balance. Provide a screenshot of the results summary.

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Include references with citations in APA format.

note: I have provided all the attachments needed in order to proceed with this assignment. Thank you in advance for your assistance.

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Intake Spreadsheet

6 20

6

6 Fatty Acids (g)

g

9

– – – – –

6.0 – –

– – – – – – – – – – – – 9.0

–

–

– 0.0 0.0

1 items

4.5 1.0 0.0 – – – –

5.0 – –

– – – – – – – – – – – –

–

–

– 0.0 0.0

35.0 0.0

– – 50.0

5.0 – – 20.0 – 0.0 – – – – – – – – – – 0.0 150.0

–

– 0.0

7.5 0.0 0.0 0.0 0.0 0.0 0.0 0.0

15.0 0.0 0.0 0.0 0.0 – 0.0 – – – – – – – – – – 0.0 0.0 – 0.0 – 0.0 – 0.0 0.0

0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.5 0.07

6

0.9

0.0

0.0 0.0 9.5

9.5

0.0 0.1 0.0

0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0

0.0 0.0 0.0 0.0 0.0 – 0.0 – 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0

cups

–

0.07 0.0 5.0 0.4

– – 1.2

.8

0.0 1.2

1.0 –

0.0

4.1

7.0

0.3 0.4 0.0 0.0

1 items

1.0 0.0 – – – – 20.0

6.0 5.0 – –

– – – – – – – – – – – – 18.0

– 60.0 – 2.7 – 0.0 0.0

31.5 3.5 1.0 0.0 1.0 1.5 – – 0.0

3.0 2.0 – – 2.0 – – – – –

0.03 1.2 –

– – 1.2

– 20.0 – 0.4 – 0.0 0.0

HERSHEY’S KISSES Milk Chocolate Flavored Candy 5 svgs 200.0 g

0.0

630.0 70.0 35.0 0.0 19.32 1.86 – – 50.0 105.0 95.0 5.0 – – 20.0 – 0.0 – – – – – – – – – – 0.0 150.0 723.8 384.4 – 1.7 – 0.0

1.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.0 0.0 0.0 0.0 0.0 0.0 – – – – – – – – – – – – – 8.0 – – – – – 0.0 –

1.2

7

0.04 0.04 0.0

2.9

0.0 0.0 0.0 2.0

0.7 0.0 0.1

0.1

0.02 3.0

0.1

0.0 0.3 0.0 0.0

SPLENDA Sweetener, No Calorie, Packet 3 items 3.0 g 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 1.5 0.0 0.0 0.0 0.0 0.0 – 0.0 – 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0

.3

–

0.5

5.4 – –

– 3.0

4.2 –

23.0

1.7 1.7 0.0 0.0

HERSHEY’S KISSES Milk Chocolate Flavored Candy 5 svgs 200.0 g 1150.0 630.0 70.0 35.0 0.0 19.32 1.86 – – 50.0 105.0 95.0 5.0 – – 20.0 – 0.0 – – – – – – – – – – 0.0 150.0 723.8 384.4 – 1.7 – 0.0 42.9

0.1

0.6

42 0 0

1 4 115 0.3 0.9 7 1.4 0.7

0.9

82 17 2 0

Food Intake: 3 Days

Melissa Clarke

SCI/220

December 12, 2016

Janet Andrews

Running head: FOOD INTAKE: 3 DAYS

1

FOOD INTAKE: 3 DAYS

4

Food Intake: 3 Days

Introduction

This week has helped me understand where I am in my current state of food health. It is interesting to mark the foods consumed, where I should be a little more aware of what I put into my body as well as what I should be putting more of. In this paper, we will discuss just that. We will talk about the nutrients I am digesting. We will discuss which decisions to think about before I eat.

Carbs/ Proteins/Lipids

During this three days of recording, I recorded a total of 529 grams of carbohydrates, 145 grams of protein, and 0.1 grams of lipids. When looking at the details of where I ate, the biggest protein I ate was a chicken sandwich from Subway. This sandwich alone had 23 grams of protein. I see that I am very low on this. What I see I did wrong in my diet is what I do every day. I skipped dinner. I am not a dinner person, never really have been. Being a Zumba instructor, I workout at night. This poses a problem when I don’t want to be full before a workout, and I have been told eating so close to bed time is what causes our bodies to not digest the food. What I would be able to do is eat an apple before class, and have some carbs and chicken after class. Our body burns the food when eating after a workout. Where I should be having 64 grams for my body weight, I am only consuming 48 grams. This is a problem when working out to get lean. The protein I ate was incomplete. I did have beans, but that is considered an incomplete protein. I don’t think anything I consumed in the three days here was a complete protein.

Now that I am looking at my carbohydrate numbers, this is pretty sad. I see in the 3 days, that I consumed 176 grams of carbohydrates where the average is between 331-478 grams. This means, I am not even consuming 50% of the needed intake for someone who is active. Again, I have always had the mindset that carbs are bad and I need to stay away from them. This is not true when speaking about someone who is active. Due to me being as active as I am, I need to follow up my workout with a healthy meal. Full of good carbs to eat. Not the Hershey Kisses I consumed each of those days. I mean vegetables that are packed full of good nutrients and carbohydrates. Cauliflower is one of my favorite veggies. This would be a perfect carbohydrate to consume.

Saturated Fat should be under 32.7 grams. I was set at 40.8 grams. The biggest reason is once again, the little devil candies I had. I also would say it is the breakfast burrito I consumed on day 1. I had ordered an Egg and Cheese burrito, and added refried beans to it. The smart decision would have been to order an egg soft taco. This comes in a corn tortilla verses the flour once. This limits the stuff put into the taco. Has much less calories, and would still satisfy me.

Fiber was not up to par either. I was very low on the needed intake of fiber. When comparing the needed fiber against what I consumed, I see I needed about 25 grams of fiber verses me consuming only 14 grams. This is necessary in order to keep my digestion tract healthy.

Suggestions for a better diet

I usually would bulk up my fiber by eating a whole wheat pita pocket for breakfast. I would have egg whites (high in protein), turkey bacon, and a little bit of reduced fat cheese. A single pita has 9 grams of protein which would allow me to meet my necessary amount for the day. This would also allow me to feel fuller longer. I believe lunch is ok. Normally I would go to subway and have turkey or chicken. This gives me the carbs I need as well as some protein. My problem area is dinner. In order to allow myself to not over eat, I would start with the small meals throughout the day. 6 meals each day would tear down the need to overeat. Having a complete protein such as edamame would allow me to get the necessary energy for my class, but not fill me up. After I’m done with class, I could have a protein shake or black beans and brown rice in order to make a complete protein as well as some carbs.

Activity

Journal Summary

Activity Journal Summary

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