Lauren Hoover

KNH 102 B
September 27, 2013


Lauren's Food Groups and Calories Report
08/31/13 - 09/06/13
Your plan is based on a 2400 Calorie allowance.


Food Groups Target Average Eaten Status
Grains 8 ounce(s) 6 ounce(s) Under
Whole Grains 4 ounce(s) 3 ounce(s) OK
Refined Grains 4 ounce(s) 3 ounce(s) OK
Vegetables 3 cup(s) 2 cup(s) OK
Dark Green 2 cup(s)/week 1 cup(s) Under
Red & Orange 6 cup(s)/week 1 cup(s) Under
Beans & Peas 2 cup(s)/week 0 cup(s) Under
Starchy 6 cup(s)/week cup(s) Under
Other 5 cup(s)/week 1 cup(s) Under
Fruits 2 cup(s) 2 cup(s) Over
Whole Fruit No Specific Target 2 cup(s) No Specific
Target
Fruit Juice No Specific Target 0 cup(s) No Specific
Target
Dairy 3 cup(s) 3 cup(s) OK
Milk & Yogurt No Specific Target 2 cup(s) No Specific
Target
Cheese No Specific Target 1 cup(s) No Specific
Target
Protein Foods 6 ounce(s) 2 ounce(s) Under
Seafood 10 ounce(s)/week 0 ounce(s) Under
Meat, Poultry & Eggs No Specific Target 1 ounce(s) No Specific
Target
Nuts, Seeds & Soy No Specific Target 1 ounce(s) No Specific
Target
Oils 7 teaspoon 3 teaspoon Under

Limits Allowance Average Eaten Status
Total Calories 2400 Calories 1775 Calories Under
Empty Calories* 330 Calories 399 Calories Over
Solid Fats * 124 Calories *
Added Sugars * 275 Calories *
*Calories from food components such as added sugars and solid fats that provide little
nutritional value. Empty Calories are part of Total Calories.

Note: If you ate Beans & Peas and chose "Count as Protein Foods instead," they will be
included in the Nuts, Seeds & Soy subgroup.






Lauren's Nutrients Report 08/31/13 -
09/06/13
Your plan is based on a 2400 Calorie allowance.


Nutrients Target Average Eaten Status
Total Calories 2400 Calories 1775 Calories Under
Protein (g)*** 46 g 76 g OK
Protein (% Calories)*** 10 - 30% Calories 17% Calories OK
Carbohydrate (g)*** 130 g 285 g OK
Carbohydrate (% Calories)*** 45 - 65% Calories 64% Calories OK
Dietary Fiber 26 g 32 g OK
Total Fat 25 - 35% Calories 21% Calories Under
Saturated Fat < 10% Calories 6% Calories OK
Monounsaturated Fat No Daily Target
or Limit
8% Calories No Daily Target
or Limit
Polyunsaturated Fat No Daily Target
or Limit
5% Calories No Daily Target
or Limit
Linoleic Acid (g)*** 11 g 10 g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 5% Calories OK
-Linolenic Acid (g)*** 1.1 g 0.9 g Under
-Linolenic Acid (% Calories)*** 0.6 - 1.2%
Calories
0.4% Calories Under
Omega 3 - EPA No Daily Target
or Limit
0 mg No Daily Target
or Limit
Omega 3 - DHA No Daily Target
or Limit
2 mg No Daily Target
or Limit
Cholesterol < 300 mg 59 mg OK

Minerals Target Average Eaten Status
Calcium 1300 mg 1250 mg Under
Potassium 4700 mg 3293 mg Under
Sodium** < 2300 mg 2199 mg OK
Copper 890 g 1664 g OK
Iron 15 mg 24 mg OK
Magnesium 360 mg 421 mg OK
Phosphorus 1250 mg 1471 mg OK
Selenium 55 g 102 g OK
Zinc 9 mg 20 mg OK

Vitamins Target Average Eaten Status
Vitamin A 700 g RAE 1155 g RAE OK
Vitamin B6 1.2 mg 2.7 mg OK
Vitamin B12 2.4 g 7.1 g OK
Vitamin C 65 mg 128 mg OK
Vitamin D 15 g 4 g Under
Vitamin E 15 mg AT 20 mg AT OK
Vitamin K 75 g 290 g OK
Folate 400 g DFE 932 g DFE Over
Thiamin 1.0 mg 2.4 mg OK
Riboflavin 1.0 mg 3.4 mg OK
Niacin 14 mg 29 mg OK
Choline 400 mg 215 mg Under







A. DIET ANALYSIS
After tracking my diet for three days and recording what I ate into the
Supertracker site, I have found that as expected, I have both strengths and weaknesses in
my eating habits. Starting off with things that I can improve on, I will address my total
caloric intake. The Supertracker website told me that my total caloric allowance was
2400 calories, and on average I consumed about 1800 calories. Although this is under
the recommended amount, I see no reason in changing the amount of food that I eat. I
feel good and eat until I am full, and snack when I am hungry. I think everyone is
different and although, my height, weight, age, and activity level may suggest that I need
2400 calories daily, I eat the amount that makes me feel my best. I was fairly good in
meeting my requirements for each food group except for some. As shown above I was
under in my target protein amount and I know that I can get good sources of protein in
seafood, chicken, turkey, eggs, nuts, etc. I plan on implementing more chicken into my
diet by adding grilled chicken to my lunch salads, and also eating almonds as a healthful
snack. I was also below the grain requirement just slightly. I can get good sources of
whole grains in breads, cereals, pastas, and rice. I plan on adding whole wheat toast for
breakfast, and brown rice as a side for dinner. My oils were under slightly as well, which
I am not too worried about but I could add some foods to my diet with good, healthful oil
sources such as avocados, nuts, and fish. I will try adding avocado to my salads or
omelets and having guacamole more often as a snack. My total vegetable intake was
good, however I think that it would be good to add more variety in this food group. To
add food from the beans and peas category I will begin adding peas to my salads in the
dining hall at dinner. For the starchy vegetables category, I will start to get corn on my
lunch quesadillas and get baked potatoes with dinner once or twice a week in the dining
halls. To meet the needs of the red and orange category I will add more carrots,
tomatoes, and red peppers more often to my salads and omelets. I believe these additions
will help me achieve a more well-rounded, healthful diet.
In the food groups area, I did also show some strengths. I eat a great deal of fruit
and feel like I am able to get a good variety of nutrients from the fruit that I eat. I eat
fruit for every meal and also as snacks everyday. Also, my dairy requirements were met
and I think that contributes to the sport that I play. I run cross country and track, and
after almost every workout, I drink a full glass of chocolate milk. I also eat at least one
Chobani Greek yogurt a day. I think both of these things help me get the sufficient dairy
that I need each day. Lastly, I did meet the requirement for the vegetable food group.
Although I need to add more variety, I do a good job of implementing them into each
meal. I eat a lot of salads and add spinach to a lot of sandwiches. Although there are
some changes that can be made, I did well in meeting the requirements for the fruit,
dairy, and vegetable categories.
When analyzing my nutrient report, I found that I also had some strengths and
weaknesses. There were a few nutrients that I was under the recommended amount and
that I should implement more into my diet. I was low on Potassium and some good
sources of this include bananas, avocados, salmon, and spinach. I plan on eating more
bananas as an alternative to one of the many other fruits that I eat in order to achieve the
recommended amount. Also, I could improve on my Calcium and Vitamin D intake
levels Both are found in milk, cheese, yogurt, tuna, milk, eggs, etc. I could add more of
many of these foods into my diet, but specifically I will try to drink milk with dinner
instead of water and also eating it with my cereal at breakfast instead of eating it dry.
Additionally, I was below on the choline levels. Good sources of choline include eggs,
pork, beef, and fish. I can add this in by eating eggs more often with breakfast, and
having pork more often whenever it is available at the dining halls. The last thing that I
could improve on would be my total fat intake. Some good fat sources include nuts, olive
oil, avocados, eggs. I already described how I would implement some of these into my
diet but additionally, I could eat peanut butter and crackers as a snack as well. After
making these improvements, I believe that my diet will be very nutritious and healthful.
I was somewhat surprised to see how well I did in many of the nutrient categories.
Some of my strengths include many of the other minerals listed. I had very good levels
of Zinc, Selenium, Phosphorus, Magnesium, and Copper. Also, as a female distance
runner, I have always been told to eat plenty of iron and make sure that those levels are
much higher than the average person. Although my levels for iron we over the
recommended amount, I still do take iron supplements to make sure it is as high as it is
supposed to be. Also, my vitamin C amount was good and I think this is caused by the
amount of fruit that I eat. And lastly, I wanted to address my Carbohydrate percentage.
The RDA for carbohydrates is 45-65%, and since I am an endurance athlete I try to shoot
for the upper percentage of that range because carbohydrates fuel your body during
exercise. I was proud to see that my percentage is 64% and I am getting a sufficient
amount of carbohydrates for my athletics. Overall, I am satisfied with my nutrient intake
while I know there is still room for improvement.
I believe that I got a lot out of this activity in terms of self-evaluation. I have
always been interested in my diet and try to eat healthy and fuel my body well because of
my commitment to running. I figured out which food groups I was lacking in, especially
protein, and which I was fulfilling well, like fruit. Also the nutrient report was very
interesting to me. It was great to see what nutrients I was not getting enough of and
figuring out how easy it is to incorporate them into my daily diet. I think it is very
important for people as a whole to evaluate their own diets to see what types of things
they should be implementing because in the long run it could make a huge difference.

B. ENERGY EXPENDITURE, BMI, and WAIST CIRCUMFERENCE
Energy Expenditure, BMI and Waist Circumference Worksheet

Name: Lauren Hoover


Male______ Female_____X___ Age __18_____

1. Convert height and weight to meters and kilograms

Height__64.5__inches/ 39.3= Height _______1.64___m

Weight_116___pounds /2.2 = Weight ____52.73_____kg


2. Men 19 years and older. Circle activity factor used and show your work.

EER = 662- (9.53 X Age [yr]) +PA X (15.91 X Weight [kg] +539.6 X Height [m])

EER =

PA = 1.00 -sedentary
PA = 1.11 low active
PA = 1.25 active
PA = 1.48 -very active



3. Women 19 years and older. Circle activity factor used and show your work. Discuss results in your final
report.


EER = 354- (6.91 X Age [yr]) + PA X (9.36 X Weight [kg] + 726 x height [m])

EER = 354-(6.91 X 18) + 1.45(9.36(52.73) + 726 (1.64))

EER = 2671.1

PA = 1.00 sedentary
PA = 1.12 low active
PA = 1.27 active
PA = 1.45 very active


Calculation of BEE (Basal Energy Expenditure)
(No activity factor)

BEE = 665.1 + 9.56(52.73) + 1.85(163.83) 4.88(18)
BEE = 1384.45



BODY MASS INDEX

Using conversions from above for height and weight, calculate BMI.

CALCULATE BMI:
BMI = weight (kg) / height (m
2
)

BMI = ____52.73___kg /____(1.64)^2___m
2
=_________19.61______


WAIST MEASUREMENT

Use a tape measure to determine the circumference of your waist (use natural
waist for females and at the umbilicus for males)

Circumference of waist______24______inches.

Hip circumference: ______34________inches

Figure your waist- to hip ratio, using textbook information. Discuss results in the
written report.

INTERPRETATION
1. When BMI is greater than 25, health risks from obesity begin. It is especially
advisable to consider weight loss if your BMI is greater than 30. Does your BMI
exceed 25? Discuss in report.
Yes__________ No____X_______

2. When a person has a BMI greater than 25 and a waist circumference of more
than 40 inches in men or 35 inches in women, there is a greater risk of
cardiovascular disease, type 2 diabetes, and hypertension. Discuss your results in
the written report.
For men: Is your waist measurement greater than 40 inches?
Yes _________ No____X______

For women: Is your waist measurement greater than 35 inches?
Yes ________ No___X________

3. When BMI is below 18.5 it indicates underweight. Is your BMI below 18.5?
Yes__________ No ____X__________


When comparing the Basal Energy Expenditure, the Estimated Energy
Requirement, and the Supertrackers caloric recommendations, they are surprisingly quite
different. The Basal Energy Expenditure describes merely the amount of energy required
to carry out normal bodily functions. This, however does not take into account physical
activity. So therefore, this number is quite lower than the other two and far less accurate.
The EER does consider physical activity and is a much more accurate representation of
what energy your body needs to function. The EER and the Supertrackers
recommendations are very similar because they both do take into account physical
exercise, however the EER is slightly more specific, therefore the numbers do have a slim
difference.
Additionally, I calculated my BMI or Body Mass Index. It is a ratio of a persons
body weight to height and can sometimes be helpful in determining if a person is
overweight or underweight. My calculated BMI is 19.61 which puts me in the normal
weight category. Having a BMI between 25 and 29.9 indicates a person is overweight
and a BMI value of 30 or higher indicates obesity. When a persons BMI exceeds 30,
there is a greater risk of serious health problems. When someone is considered obese, it
increases the persons risk for type 2 diabetes, high blood pressure, heart disease, and
others. Although BMI can be helpful at some times it also has its limitations. BMI does
not consider fat composition and also it cannot indicate where this fat is stored. It also
does not take into account various ethnic differences, and also it is not very accurate
when a person has a great deal of muscle mass.
Calculating weight and hip circumferences can help determine where the fat is
stored in our bodies. My waist circumference is 24 inches and my hip circumference is
34 inches, and this gives me a waist to hip ratio of 0.706. When people tend to store their
fat in their lower body, also called pear-shaped fat patterning, they are not at a great risk
for chronic disease. When people tend to store their fat in their upper body, or apple-
shaped fat patterning, there is a much greater risk for diseases such as type 2 diabetes,
heart disease, and high blood pressure. In women a ratio higher than 0.8 and in men a
ratio higher than 0.9 suggest apple-shaped fat patterning. Also, if waist circumference for
women is above 35 inches and above 40 inches for men, then this also can increase the
risk for chronic disease.