BIO150 Nutrition Diet Project Part 5 of 5 (100 pts)

BIO150 Nutrition

Diet Project Part 5 of 5

(100 pts)

INSTRUCTIONS:

This project involves several calculations, take your time.   Your personal information is confidential.

• SUBMIT a copy of your “All Daily Reports” from Part 2 (or new versions if edited). Reports are needed to answer the questions, and the instructor will refer to them when grading. (5 pts)
• Submit this file with completed tables

GRADE WEIGHTING

• WATER INTAKE (20 pts):
  Scroll down your All Daily Report to find Spreadsheet Report. Find the table that indicates water (g) intake:.

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The list the names of each item that contained water and the quantity in grams (g). Also, indicate the total water consumption for reach day. Be sure to include all fluid beverages consumed.

• WATER NEEDS (10 pts):
  The Adequate Intake (AI) recommendation for daily water intake for MEN is 3,700 grams (3.7 liters, 125 oz, 15 cups) and for WOMEN is 2,700 grams (2.7 liters, 91 oz, 11 cups). This includes drinking water, all beverages, and water in food.

• WATER GOALS (15pts):
  Considering your overall water intake and your low nutrients, you will now discuss how your beverage choices can be improved.  Identify a few of your low nutrients from Part 4.  Even if you met the goal, discuss a plan for specific water additions, omissions and/or substitutions to help increase low nutrients.  What behaviors and strategies will help you stick with your plan for change?  Avoid simple statements such as “I need to drink more…”

• WAIST CIRCUMFERENCE (10 pts):
  Location of body fat is one way to determine health risk. Central visceral fat carries greater health risk than subcutaneous lower body fat.  An easy method to determine obesity related risks is to measure waist circumference.  Measure your waist circumference in inches.  Do not use your pants size.  Follow instructions using Fig. 10.14.  If a flexible sewing tape measure is not available, measure your waist with a string and measure it with a ruler or yard stick.  List your waist circumference and list the numerical definition of Central Body Obesity for your gender.  Compare and discuss.

• BODY MASS INDEX (BMI) (20 pts):

BMI is another way to assess health risk.  However, BMI is not a good assessment of risk for the elderly, chronically ill or for those with significant muscle mass.

1. Determine the variables to be used in the calculation:

1. Calculate your BMI using the formula below.

10. Studies have shown that a BMI of 27 or higher is associated with an increased risk of chronic diseases. These conditions include, but are not limited to, coronary heart disease, certain forms of cancer, stroke, hypertension and diabetes mellitus.  Using your calculated BMI, refer to the text Table 10.5 to identify and discuss your Weight Status in the box below.   (Note: If your physique is very muscular, BMI may not be a valid assessment of health risk.  If this applies to you, discuss why muscle impacts the validity of BMI.)

• PHYSICAL ACTIVITY (10 pts):  Refer to Section 11.1 in the text for the moderate, vigorous, and strength exercise guidelines established by the US Department of Health and Human Services.
  1. Describe your weekly exercise routine.

1. Describe how your activity compare to moderate, vigorous, and strength guidelines? Be sure to compare your activity all three guidelines and not just the one that best matches you. Identify any necessary adjustments in your routine. If you are not active, identify a few exercise goals for the future.  Note: you do not need to use the exercise feature in Nutrition Calc Plus to answer this question.

• TARGET HEART RATE (10 pts):

The physical and psychological benefits of exercise can be attained by performing exercise at moderate intensity.  Target Heart Rate ‘zone’ is used to determine intensity.

11. Begin by calculating your heart beats per minute (bmp).   Refer to Section 11.2 of the text.

1. Calculate your THR Zone for moderate-intensity. Show your work and both ends of the range.

1. Calculate your THR Zone for vigorous-intensity. Show your work and both ends of the range.