biology 105 human biology session: spring 2010 section ... 105/biol 105 lab... · biology 105 –...

BIOLOGY 105 – Human Biology

Session:

Section:

Days / Time: Instructor:

Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL

of 24 BIOL 105 Lab Asgnmt 6 PLM Nutrition Analysis Good Example 1 110311.1.doc

Student ID(s)#:

Student Name(s): Team Name: Personal

Lab Assignment #: 6

Lab Title: PLM Nutrition Analysis Date: 123456

Purpose / Objective(s):

To compare, contrast and analyze my personal nutrition for three cases / scenarios, 1) High calorie day, 2) a typical calorie day and 3) a disciplined calorie intake day. All three days are based on a 24 hour period.

To gain personal insight into my nutritional habits, understand what my body requires and come up with a sensible plan to adjust where required (especially for weight loss).

Subjects;

Self analysis (36 year old female, 5’8”, 185lbs, 28 BMI)

Methods / Tools / Instrumentation / Procedures;

Established an account on the website http://www.mypyramidtracker.gov/. This sight provides a tool that allows users to track their personal nutrition against the 2005 guidelines provided by the USDA Food Pyramid guide. http://www.mypyramid.gov/tips_resources/printmaterials.html

The dates selected for analysis are artificial, yet they do fully utilize the system online tool.

Three separate intake cases / scenarios were constructed: 1) High calorie day, 2) a typical calorie day and 3) a disciplined calorie intake day. All three days are based on a 24 hour period.

The 3 intake cases are named and described as follows:

Cases High Calorie Typical Calorie Disciplined Calorie

Description Unlimited Meals

Unlimited Snacks

Unlimited Desert

Unlimited Alcohol

No Supplements

No Exercise

Sensible Meals

Limited Snacks

Sensible Desert

Limited Alcohol

8 Glasses Water

Supplements

Moderate Exercise

Lean Protein Meals

Vegetable Snacks

Low Carbohydrate (whole grain)

No Alcohol

10 Glasses Water

Supplements

Intense Exercise

Results (Reference Tables 1 – 6)

Understanding Nutrition requirements is far more complex than I expected.

Consuming enough calories for my size seems to be the biggest challenge.

As expected, total calories decreased from the indulgent day to the restricted day.

I was able to intake consistently adequate levels of proteins (lean) and carbohydrates (mainly whole grain). My protein did dip on the average day and increased on the restricted day.

http://www.mypyramidtracker.gov/

http://www.mypyramid.gov/tips_resources/printmaterials.html


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


I was surprised to find that the body requires more carbohydrates vs. protein.

My fiber levels were low, but the web tool was not able to determine if it was receiving adequate levels. Not sure what this indicates?

While I was not receiving adequate levels of fat, the fat I was taking in was good fat as my saturated fat levels were good, mostly below 10%. I did note that on the high calorie intake day my saturated fat level shot up beyond the recommended amount.

Table 1 illustrates personal total calories (kcal) for each of the 3 cases; high, typical and low for the selected dates of 1) High 3/25/10, 2) Average 3/27/10, 3)Low 3/29/10.

Table 2 illustrates similar data for protein.

Table 3 shows the equivalent data for carbohydrates.

Table 4 illustrates similar data for fiber.

Table 5 illustrates the equivalent data for fat.

Table 6 illustrates the equivalent data for saturated fat.

While water intake analysis was not part of this tools measurement analysis, It is an extremely important part of nutrition.( www.napavalleybootcamp.com)

http://www.napavalleybootcamp.com/


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 1 - Shows the total calories (kcal) consumed for three different days

Average kcals: 1625

Average percent Estimated Energy Requirement: 84%

Date kcals

Percent Estimated Energy

Requirement

High 3/25/2010 2613 120%

Avg. 3/27/2010 1571 64%

Low 3/29/2010 1100 *

High 3/30/2010 2105 97%

Avg. 3/31/2010 1567 55%

Low 4/1/2010 794 *


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 2 - Shows the total protein in grams consumed for three different days

Average gm: 81.8

Average Intake Assessment: Intake is very likely to be adequate

Date gm Assessment

High 3/25/2010 105 Likely adequate

Avg. 3/27/2010 73 Should be higher

Low 3/29/2010 77 Likely adequate


Avg. 3/31/2010 82 Likely adequate

Low 4/1/2010 66 Should be higher


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 3 - Shows the total carbohydrates in grams consumed for three different days

Average gm: 205.2

Average Intake Assessment: Intake is very likely to be adequate

Date gm Assessment


Avg 3/27/2010 247 Likely adequate



Avg 3/31/2010 257 Likely adequate



Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 4 - Shows the total fiber grams consumed for three different days

Average gm: 13.7

Average Intake Assessment: Intake is below recommendation, no assessment can

be determined

Date gm Assessment

High 3/25/2010 16 Can not determine

Avg 3/27/2010 13 Can not determine

Low 3/29/2010 18 Can not determine

High 3/30/2010 5 Can not determine

Avg 3/31/2010 12 Can not determine

Low 4/1/2010 18 Can not determine


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 5 - Shows the total fat grams consumed for three different days

Average gm: 47

Average Percent of Total Energy Intake: 24.7%

Date gm Percent of

Total Energy Intake

High 3/25/2010 103 35.5%

Avg 3/27/2010 31 17.8%

Low 3/29/2010 35 28.6%

High 3/30/2010 72 30.8%

Avg 3/31/2010 20 11.5%

Low 4/1/2010 21 23.8%


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 6 - Shows the total saturated fat grams consumed for three different days

Average gm: 16.3

Average Percent of Total Energy Intake: 7.9%

Date gm Percent of

Total Energy Intake

High 3/25/2010 39 13.4%

Avg 3/27/2010 12 6.9%

Low 3/29/2010 8 6.5%

3/30/2010 30 12.8%

3/31/2010 4 2.3%

4/1/2010 5 5.7%

Analysis / Discussion:

Below you will find several tables with data providing insight into my personal nutrition for three different days. The tables are in comparison to the daily recommendations found at www.mypyramidtracker.gov.

Case: High Calorie (Reference Tables 7 – 9 below)

The referenced tables and charts provide an analysis of personal nutrition intake compared to recommended guide lines.

Fat intake was excessive to the tune of 35.6%. With saturated fat at 38.9%.

Most surprising was the excess of over 1,200 mg of Sodium (NA+) vs. the recommended levels.

In this case, I require more fruit and vegetables while needing to cut back on grains/carbohydrates.

Dairy intake was sufficient.



Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 7 (High Calorie Day) – Dietary Guidelines Recommendations

The 2005 Dietary Guidelines (DG) Recommendations

for Cow Girl on 3/25/2010

Click directly on the emoticon (face) for more detailed dietary information.

Dietary Guidelines Recommendations

Emoticon Number of cup/ oz. Equ. Eaten

Number of cup/oz. Equ. Recommended

Grain 8.6 oz equivalent 6 oz equivalent

Vegetable 0.7 cup equivalent 2.5 cup equivalent

Fruit 1 cup equivalent 2 cup equivalent

Milk 2.5 cup equivalent 3 cup equivalent

Meat and Beans 6 oz equivalent 5.5 oz equivalent

Dietary Guidelines Recommendations

Emoticon Amount Eaten Recommendation or Goal

Total Fat 35.6% of total calories 20% to 35%

Saturated Fat 13.4% of total calories less than 10%

Cholesterol 336 mg less than 300 mg

Sodium 3539 mg less than 2300 mg

Oils * * *

Discretionary calories (solid fats,

added sugars, and alcohol) * * *


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 8 (High Calorie Day) – Comparison of Intake with My Pyramid Recommendations

Comparison of Your Intake with

MyPyramid Recommendations for Cow Girl

Your Pyramid Stats

Milk Intake 2.5 cup equivalent

Milk Recommendation 3 cup equivalent

Meat and Beans Intake 6 oz equivalent

Meat and Beans Recommendation

5.5 oz equivalent

Vegetables Intake 0.7 cup equivalent

Vegetables Recommendation 2.5 cup equivalent

Fruits Intake 1 cup equivalent

Fruits Recommendation 2 cup equivalent

Grains Intake 8.6 oz

equivalent

Grains Recommendation 6 oz equivalent

____________________________________________________________

Pyramid Categories

Percent Recommendation

Milk 83%

Meat and Beans 109%

Vegetables 28%

Fruits 50%

Grains 143%


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 9 (High Calorie Day) – Nutrient Intakes

Nutrient Intakes For Cow Girl on 3/25/2010

Nutrient Your Intake Recommendation or Acceptable Range

Food Energy/Total Calories (kcals) 2613 2181

Protein (gm) 105 46

Carbohydrate (gm) 281 130

Total Fiber (gm) 16 25

Total Fat (gm) 103.3 58.1 - 101.6

Saturated Fat (gm) 38.9 < 29

Case: Average Calorie (Reference Tables 10 – 13 below)


Overall calorie intake was too low for my size.

Dairy intake was very low.

Grain and Vegetable intake was slightly low.

Total fat intake was too low at 17.7%, while saturated fat intake was good at 6.7%. Need more of the good fat.

Sodium intake was surprisingly high, with a relatively healthy diet. I attribute this to drinking carbonated beverages with high sodium content. Probably need to drink more water too.

Physical activity levels were moderate, and need improvement. Walking the dogs 45 minutes a day isn’t cutting it.

Table 10 (Average Calorie Day) – Dietary Guidelines Recommendations


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL





Dietary Guidelines

Recommendations Emoticon

Number of cup/

oz. Equ. Eaten

Number of cup/oz.

Equ. Recommended



Fruit 2.1 cup equivalent 2 cup equivalent


Meat and Beans 6.6 oz equivalent 5.5 oz equivalent

Dietary Guidelines

Recommendations Emoticon Amount Eaten Recommendation or Goal





Oils * * *



Table 11 (Average Calorie Day) – Comparison of Intake with MyPyramid Redommendations


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL




Your Pyramid Stats



Meat and Beans Intake 6.6 oz equivalent

Meat and Beans Recommendation 5.5 oz equivalent



Fruits Intake 2.1 cup equivalent


Grains Intake 3.7 oz equivalent


____________________________________________________________

Pyramid Categories


Milk 47%

Meat and Beans 120%

Vegetables 60%

Fruits 105%

Grains 62%

Table 12 (Average Calorie Day) – Nutrient Intakes



Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Nutrient Your Intake Recommendation or

Acceptable Range


Protein (gm) 73 46



Total Fat (gm) 30.9 34.9 - 61.1

Saturated Fat (gm) 11.6 < 17.5

Table 13 (Average Calorie Day) – Physical Activity Results

Activity

Type Activity

Description Activity

Category METs

Intensity

Classification Duration in

Minutes Calories

Expended

WALKING WALKING THE DOG LEISURE 3 MODERATE 45 169

* No score is allocated for activities of light intensity. See the Activity Help document for more information.

Result Summary

Credited Minutes 45

Total Calories

Expended from Physical Activity

169

Physical Activity Score (Out of 100)

76

Physical Activity Assessment

Needs Improvement

Case: Low Calorie (Reference Tables 14 – 17 below)

http://www.mypyramidtracker.gov/PhysicalActivities/information/glossary.asp#METS

http://www.mypyramidtracker.gov/PhysicalActivities/information/glossary.asp#Intensity


http://www.mypyramidtracker.gov/PhysicalActivities/information/glossary.asp#Calorie



Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL



Again, overall calorie intake was much too low…by over 1,000 calories.

Vegetable intake was very good as well as fat and saturated fat.

Need to consume much more dairy and grains.

Adding 30 minutes of cardio in addition to 45 minutes of dog walking resulted in a good physical assessment.


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 14 (Low Calorie Day) – Dietary Guidelines Recommendations




Dietary Guidelines

Recommendations Emoticon

Number of cup/

oz. Equ. Eaten

Number of cup/oz.

Equ. Recommended



Fruit 1.3 cup equivalent 2 cup equivalent


Meat and Beans 6 oz equivalent 5.5 oz equivalent

Dietary Guidelines

Recommendations Emoticon Amount Eaten Recommendation or Goal





Oils * * *




Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 15 (Low Calorie Day) – Comparison of Intake with MyPyramid



Your Pyramid Stats



Meat and Beans Intake 6 oz equivalent

Meat and Beans Recommendation 5.5 oz equivalent



Fruits Intake 1.3 cup equivalent


Grains Intake 0.7 oz equivalent


____________________________________________________________

Pyramid Categories


Milk 47%

Meat and Beans 109%

Vegetables 180%

Fruits 65%

Grains 12%


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Table 16 (Low Calorie Day) – Nutrient Intakes


Nutrient Your Intake Recommendation or

Acceptable Range


Protein (gm) 77 46



Total Fat (gm) 35 24.4 - 42.8


Table 17 (Low Calorie Day) – Physical Activity Results

Activity Type Activity

Description Activity

Category METs

Intensity

Classification Duration in

Minutes Calories

Expended

CONDITIONING EXERCISE

CALISTHENICS (E.G.,

PUSHUPS, SITUPS),

VIGOROUS

LEISURE 8 VIGOROUS 30 395

WALKING WALKING THE DOG LEISURE 3 MODERATE 45 169

* No score is allocated for activities of light intensity. See the Activity Help document for more information.

Result Summary

Click directly on the numbers or word in the table for more detailed physical activity information.

Credited Minutes 75

Total Calories Expended from Physical Activity

564

Physical Activity Score (Out of 100)

100

Physical Activity Assessment Good

http://www.mypyramidtracker.gov/PhysicalActivities/information/glossary.asp#METS






Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Conclusions / Further Considerations:

My conclusion is that there is hope. By better understanding nutrition as it pertains to my size, positive changes can be made. It will take not only awareness, but tracking, motivation and dedication.

My main challenge is to intake enough of the right calories. Currently I do not eat near enough.

While I do incorporate natural foods into my diet, I need to focus more attention on fruit, vegetables, lean protein and whole grains.

Most importantly I need to stay away from carbonated, sodium rich soft drinks and mineral water and replace them with just natural water…and lots of it.

I also need to exercise more often and more vigorously. Walking the dogs is not enough.

Planning meals in advance is going to be the key to success. Being on the go can make this difficult, but it is possible.

While I will most likely never use the www.mypyramidtracker.gov on a daily basis, I feel confident that I will reference it as needed.

While I believe in “charted plans”, I am not one to stick to them. Instead I will take the following daily approach:

Drink 8 – 10 glasses of water, cut our carbonated sodas and waters

Eat smaller meals every 4 hours

Manage Portion Size

Eat Lean Protein 2 x per day

Eat Whole Grains 4 x per day

Eat Vegetables & Fruit 6-8 x per day

Eat or Drink Dairy 2-3 x per day

Monitor Fats closely, only take in good fats in moderation (oils)

Minimize Alcohol Intake

Take daily supplements (Vitamin D, Calcium, Vitamin B Complex)

Reduce sugar intake, but not eliminate. I have a sweet tooth.

Get 7-8 hours of sleep per night

This was a really eye opening lab. I am eager to take a Nutrition course in the near future.

One area where I would like to gain more insight is how supplements play a part in diet. Why is it that we do not get the nutrients we need from our food and environment? Why is it we need more?



Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


ATTACHMENTS / APPENDIX

Summary / Formal / Conclusive Results, Tables, Charts, Illustrations

1. Appendix 1 - summarizes the total amount of calories/grams for all nutrients on a high eating day 2. Appendix 2 - summarizes the total amount of calories/grams for all nutrients on a typical eating day 3. Appendix 3 - summarizes the total amount of calories/grams for all nutrients on a disciplined/low eating day 4. Appendix 4 – stresses the importance of water intake, especially for those trying to loose weight. Drawings / Diagrams / Illustrations / Photos: 1. All diagrams and charts derived from personal information input into http://www.mypyramidtracker.gov References / Literature Cited:

1. http://www.mypyramidtracker.gov

2. www.napavalleybootcamp.com - water



http://www.napavalleybootcamp.com/


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Appendix 1 - Nutrient Intakes For Cow Girl on 3/25/2010



Protein (gm) 105 46



Total Fat (gm) 103.3 58.1 - 101.6

Saturated Fat (gm) 38.9 < 29

Monounsaturated Fat (gm) 42 **

Polyunsaturated Fat (gm) 15 **

Linoleic (omega 6) (gm) 12.8 12

Alpha Linolenic (omega 3) (gm) 1.4 1.1

Cholesterol (mg) 336 < 300

Vitamin A (mcg RAE) 641.7 700

Vitamin C (mg) 61.1 75

Vitamin E (mg a-TE) 5.7 15

Thiamin (mg) 1.1 1.1

Riboflavin (mg) 2.7 1.1

Niacin (mg) 21.8 14

Folate (mcg, DFE) 271.2 400

Vitamin B6 (mg) 1.7 1.3

Vitamin B12 (mcg) 4.8 2.4

Calcium (mg) 1276 1000

Phosphorus (mg) 1559 700

Magnesium (mg) 297.5 320

Iron (mg) 12 18

Zinc (mg) 13.4 8

Selenium (mcg) 130 55

Potassium (mg) 3118 4700

Sodium (mg) 3539 1500 - 2300



Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL




Protein (gm) 73 46



Total Fat (gm) 30.9 34.9 - 61.1









Vitamin E (mg -TE) 5 15


Riboflavin (mg) 1.9 1.1

Niacin (mg) 17 14




Calcium (mg) 834.5 1000

Phosphorus (mg) 1434 700


Iron (mg) 13.4 18

Zinc (mg) 9.8 8

Selenium (mcg) 124.6 55


Sodium (mg) 3063 1500 - 2300



Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL




Protein (gm) 77 46



Total Fat (gm) 35 24.4 - 42.8









Vitamin E (mg -TE) 7.9 15


Riboflavin (mg) 2 1.1

Niacin (mg) 29.8 14




Calcium (mg) 913.1 1000

Phosphorus (mg) 1171.3 700


Iron (mg) 11.6 18

Zinc (mg) 9.6 8

Selenium (mcg) 65.7 55


Sodium (mg) 1842 1500 - 2300


Session:

Section:


Spring 2010

55244 4 Units

F 9:00 AM – 4:00 PM

RIDDELL


Appendix 4 – Water Intake

biology 105 human biology session: spring 2010 section ... 105/biol 105 lab... · biology 105 –...

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