Question

Instructions

1. You must record everything that you eat and drink for 2 days – a weekday and a weekend day. Try to select typical days that will reflect your true eating habits. Simply fill out the first two columns for each day on each of the prepared sheets that are provided.

2. Consult the food exchange lists to estimate how many of the exchanges each food item contains.

3. Consult Table 7-15 to determine the number of grams of fat, carbohydrate, and protein in each food. (If the food item does not appear on the exchange list, you may obtain this information from the food label.)

4. Total the values for the day so that you know exactly how many grams of carbohydrates, fat and pro-tein that you consumed.

5. Perform the calculations as shown on the summary sheet.

ANALYZING CALORIC INTAKE USING THE FOOD EXCHANGE LISTS

DAY 1 Food or Beverage

Approxi- mate amount

Number of Exchanges         Skim Milk Low Fat Milk Whole Milk Fat Vege- table Starch/ grains Meat (lean) Meat Medium Fat Meat High Fat Fat Sugar

Car- bohy- drate* (g)

Pro- tein* (g)

Fat* (g)

TOTALS

*Information can be determined from exchange list information or can be obtained directly from food label.

Summary Sheet - Estimation of Calories Consumed

Day 1

	Total Grams	X	Cal/g	=	Calories
Carbohydrates		X	4	=
Protein		X	4	=
Fat		X	9	=
TOTAL CALORIES

% Carbohydrates	=	Calories from carbohydrates Total calories
	=
	=
% Protein	=	Calories from protein Total calories
	=
	=
% Fat	= = =	Calories from fat Total calories

Day 2

	Total Grams	X	Cal/g	=	Calories
Carbohydrates		X	4	=
Protein		X	4	=
Fat		X	9	=
TOTAL CALORIES

% Carbohydrates	=	Calories from carbohydrates Total calories
	=
	=
% Protein	=	Calories from protein Total calories
	=
	=
% Fat	=     = =	Calories from fat Total calories

Interpretation of Results

You can now compare your total calories for each day to your RDA value (see Table 7-2). Remember the RDA value for calories is for those trying to maintain their present weight. If you are trying to lose weight you will need to subtract either 500 or 1000 calories from this value depending on how much weight you are trying to lose. Record your scores in the spaces provided below.

Name: ________________________ Date: ___________

Recommended daily caloric intake: ___2000___ calories

Caloric intake Day 1: ______ calories

Caloric intake Day 2: ______ calories

Record the percentages of calories from carbohydrates, fats, and protein in the spaces provided below.

Percentage of Calories	Day 1	Day 2	Recommended Percentage
Carbohydrates			>58%
Fats			<30%
Protein			>12%

You can also determine whether your total protein intake is adequate. Record the total number of grams of protein con-sumed each day in the space provided below and also record your calculated RDA values for protein.

Name: __________________________Date: _____________

Total protein intake:

Day 1: ____ g

Day 2: ____ g

RDA value for protein: RDA value is 0.8 g for each kg of body weight:

        = ____ g

If you exercise regularly for at least 30 minutes three times a week, you should probably multiply by 1.2 rather than 0.8.

        = _____ g

If your protein intake is more than or less than the appropriate value, you should suggest some additions, deletions, or sub-stitutions you can make to your food intake.

Answer 1

Day 1:

Food    Approx Qty. Carbohydrates. Protein.    Fat

Chappathi.   100 gm. 80 gm 11 gm. 2gm

Milk. 200ml. 23 gm. 1.7gm. 1.8gm

Rice. 100gm. 81gm. 7.4gm. 0.4gm

Vegetables. 100gm. 20gms. 1.9gm. 0.1gm

Day 2 : same Quantity as above

Total for 2 days :

Carbohydrates : 367.2gm

Proteins : 44gms

Fat : 10.2gms

Estimation of Calories consumed per day :

Carbohydrates : 183.6 × 4 = 734.4gms

Proteins. : 22 × 4 = 88gms

Day. : 5.2.× 9. = 46.8gm

Total Calories per day. : 869.

% of Carbohydrates. : 84.49 %

% of Proteins : 10.12%

% of Fat. : 5.38%

Comparison of RDA value :

RDA. vakue       Consumption. Recommented

Carbihydrates    84.49% 58% >

Protein. 10.12% 12% <

Fat. 5.38% 30% <