Diet Project Part 5 of 5
1.WATER INTAKE
| DAY 1 Items that contained water | Amount of Water (g) | DAY 2 Items that contained water | Amount of Water (g) | DAY 3 Items that contained water | Amount of Water (g) |
| Dark, raw hot chocolate
| 226.796g | Lemon water | 453.592g | Cranberry juice | 1304.08g |
| Green tea | 189.942g | Blueberry juice
| 96.3884 | Plant-based milk
| 226.796g |
| Dandelion tea
| 56.699g | Watermelon juice
| 453.592g | Stinging nettle leaf tea
| 226.796g |
| Holy basil tea
| 56.699g | Broths and Soups | 283.495 | Grapefruit | 340.194 |
| Parsley juice
| 226.796g | Coconut water
| 907.185 | Tart cherry juice
| 198.447 |
| Plain Yogurt | 226.796 | Red raspberry leaf tea
| 226.796 | Turmeric tea
| 170.097 |
| Day 1 Total = | 983.728 | Day 2 Total = | 2419.0484 | Day 3 Total = | 2466.41 |
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2) WATER NEEDS
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.
| Using your totals from Q1, calculate your three-day average fluid intake: 983.728+2419.0484+2466.41=5869.1864 5869,1864/3=1956.395467 | 1956.395467 | Average Water Intake (grams)
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| Did you meet the recommended fluid intake for your gender? I did not meet the recommended fluid for my gender, simply because of the items I selected or maybe because I was not able to balance things with water as the doctor recommends. | No | Yes or No |
3) WATER GOALS
| My overall water intake for the three days was 5869.1864. Dandelion tea and Holy basil tea are the two items with low water intake of 56.699, each hence affecting the overall performance. However, to improve this, I need to do the following ü Drink more water instead of sugary drinks. Drinks with more sugar-like juice and yogurt usually make our body to have more calories than it is required hence making the level of water to go down ü Giving th priority drinks with more water, for instance, I would advise people to take cranberry juice and coconut juice in large quantities. They have more grams of water (1304.08 &904.185, respectively) and bring fewer drinks of Dandelion tea and Holy basil tea, which has 56.699g each. ü I would first request the doctor to advise me on what drinks to take more as well as guiding m on how to balance them because my body needs both water and sugar to be able to function well. ü Finally, I will ensure that I follow my diaryevery day to ensure that I can balance nutrients in my body as well as being able to manage the nutrients needed in the body. ü
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- WAIST CIRCUMFERENCE
| My waist circumference is 40 cm. I feel that the waste is not that bad, meaning that I can maintain my body size well. However, I need to do a lot of exercises as well as taking more water to ensure that I keep my body fit, considering that my gender does not allow me to grow big. Central obesity is defined as an exercise of accumulating more fats in an abnormal area as a result of excess visceral fat. Visceral fat is usually distributed by the portal blood system, more fat in the regions which release fatty deposits in the bloodstream. I do not suffer from central body obesity, although I need to watch out the mode of eating as well as doing a lot of exercises to prevent the risks of being obese.
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5)BODY MASS INDEX (BMI)(20 pts):
BMI is another way to assess health risks. However, BMI is not a good assessment of risk for the elderly, chronically ill, or those with significant muscle mass.
- Determine the variables to be used in the calculation:
| Height in inches | 60 |
| Height in inches squared (inches2) | 3600 |
| Current Weight in pounds | 70 |
- Calculate your BMI using the formula below.
| 70 | divided by | 3600 | X 703 = | 13.66 |
| My Weight is 70, and my height is 60. My BMI is 13.66. Currently, my status is not in bad condition as compared to most of the students who have 27 BMI; hence suffering from chronic disease, it shows that I have tried to main My Weight, thus reducing the risk of suffering as results of the increase in Weight.
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6)PHYSICAL ACTIVITY (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.
- Describe your weekly exercise routine.
| Monday to Friday_ morning hours from 5 am to 7 am Running or riding a bike. _during the day 1.30 pm to 2.30 pm- playing golf or swimm ing At 5 pm-7 pm: pushing, pulling,hip-hinge, squatting and planking, Lifting weights
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| During weekends(Saturday and Sunday), walking, running, jogging as well as playing various games such as football with friends.
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- Describe how your activity compares to moderate, vigorous, and strength guidelines? Be sure to compare your event with all three directions 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.
| When doing exercise, I try as much as possible to balance my training.I ensure that at least in the day, I can do moderate activity, Vigorous and strength exercises. It helps a lot in restoring the functioning of our body as well as making our body to be in good health. Moderate: Dancing and ridding of the bicycle. Vigorous: Running, jogging, playing football Strength: Swimmingpushing, pulling,hip-hinge, squatting and planking, lighting Weight Generally, all the exercise helps a lot in my body because I rarely get sick.
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7TARGET HEART RATE (10 pts):
The physical and psychological benefits of exercise can be attained by performing a task at moderate intensity. Target Heart Rate ‘zone’ is used to determine severity.
- Begin by calculating your heart beats per minute (bpm). Refer to Section 11.2 of the text.
| 220 | minus | 23 | = | 5060 |
- Calculate your THR Zone for moderate-intensity. Show your work and both ends of the range.
| Moderate exercise intensity: 50% to about 70% of your maximum heart rate. Min= 220-(0.50*23)=208.5bpm Max= 220-(0.70*23)=203.9bpm |
- Calculate your THR Zone for vigorous-intensity. Show your work and both ends of the range.
| Vigorous exercise intensity: 70% to about 85% of your maximum heart rate. Min=220-(0.7*23)=203.9bpm Max=220-(0.85*23)=200.45bpm
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