Estimation and Analysis of Daily Caloric Intake
The purpose of this Laboratory Experience is to analyze your caloric intake to determine the number of calories and the percentage of these calories that come from fat, carbohydrates, and protein.
Instructions
- 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.
- Consult the food exchange lists to estimate how many of the exchanges each food item contains.
- 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.)
- Total the values for the day so that you know exactly how many grams of carbohydrates, fat and pro-tein that you consumed.
- Perform the calculations as shown on the summary sheet.
ANALYZING CALORIC INTAKE USING THE FOOD EXCHANGE LISTS
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DAY 1 |
Number of Exchanges |
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Food/Beverage |
Approx. Amount |
Skim
Milk |
Low Fat
Milk |
Whole
Milk |
Fat |
Vegetable |
Starch
Grains |
Meat (lean) |
Meat
Medium Fat |
Meat
High Fat |
Fat |
Sugar |
Carbohydrate* (g) |
Protein* (g) |
Fat* (g) |
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DAY 2 |
Number of Exchanges |
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Food/Beverage |
Approx. Amount |
Skim
Milk |
Low Fat
Milk |
Whole
Milk |
Fat |
Vegetable |
Starch
Grains |
Meat (lean) |
Meat
Medium Fat |
Meat
High Fat |
Fat |
Sugar |
Carbohydrate* (g) |
Protein* (g) |
Fat* (g) |
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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 |
= |
__________ |
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Protein |
__________ |
x |
4 |
= |
__________ |
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Fat |
__________ |
x |
9 |
= |
__________ |
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Total Calories |
__________ |
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% Carbohydrates = |
Calories from Carbohydrates |
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Total calories |
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= |
___________ |
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= |
__________% |
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% Protein = |
Calories from protein |
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Total calories |
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= |
___________ |
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= |
__________% |
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% Fat = |
Calories from Fat |
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Total calories |
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= |
___________ |
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= |
__________% |
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Day 2
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Total Grams |
x |
Cal/g |
= |
Calories |
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Carbohydrates |
__________ |
x |
4 |
= |
__________ |
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Protein |
__________ |
x |
4 |
= |
__________ |
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Fat |
__________ |
x |
9 |
= |
__________ |
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Total Calories |
__________ |
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% Carbohydrates = |
Calories from Carbohydrates |
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Total calories |
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= |
___________ |
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= |
__________% |
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% Protein = |
Calories from protein |
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Total calories |
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= |
___________ |
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= |
__________% |
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% Fat = |
Calories from Fat |
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Total calories |
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= |
___________ |
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= |
__________% |
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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.
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Recommended daily caloric intake: |
______ calories |
|
Caloric intake Day 1: |
______ calories |
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Caloric intake Day 2: |
______ calories |
Record the percentages of calories from carbohydrates, fats, and protein in the spaces provided below.
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Percentage of Calories |
Day 1 |
Day 2 |
Recommended Percentage |
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Carbohydrates |
__________ |
__________ |
> 58% |
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Fats |
__________ |
__________ |
< 30% |
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Protein |
__________ |
__________ |
> 12% |
You can also determine whether your total protein intake is adequate. Record the total number of grams of protein consumed each day in the space provided below and also record your calculated RDA values for protein.
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Total protein intake: |
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Day 1: |
______ g |
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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 substitutions you can make to your food intake.
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