Self-Nutritional Assessment Project
The fundamental goal of doing a self-nutritional assessment project is to promote good health through a balanced nutritious diet that has balanced calorie intake and calorie expenditure. Dietary concepts considered when conducting a self- nutritional assessment include nutrient-dense food, energy-dense food, and calorie need of an individual considering recommendation ones for physical activity. Dietary self-assessment consists of various elements, for example, Pre-assessment reflection. In pre-assessment, reflection ones take time to think hoe she/he perceives one’s health concerning body mass index and current dietary habits. Physical activity of the individual is also a factor to consider.
Body Mass Index (BMI) calculation is a screening tool for body fat in the identification of possible health risks. It is calculated using one’s height and weight, and then the result is classified as underweight (<18.5), recommended parameters are (18.5-24.9), overweight (25.0-29.9), and above 30 one is considered obese. A healthy plate food tracker is a recall for completing a 24-hour balanced diet. To finish the daily recall, one has to know; the types of food and beverages one had in the past day, the method of preparation of food taken, for example raw, cooked, and additives like salt or butter (DeSalvo et al., 457). The final parameter in a healthy plate food tracker is the amount of food taken.
The final step in self-dietary assessment is an interpretation of results. Here one considers the limitation of food databases, for instance, not having certain dietary supplements in your assessment plan. Another challenge in results interpretation is difficulty in remembering or estimation portion eaten, which affects the accuracy of analysis of the results. If your analysis does not cover 24 hours, it may not be efficient as a reflection of the quality of the overall diet. Honestly consider the 24-hour recommendation and review necessary information in setting short and long term goals for healthy dietary changes.
Self-Assessment Project Analysis and Equations
Macronutrient Requirements Using Calorie Percentage Method.
Macronutrients comprise carbohydrates, proteins, and fat. Daily requirements depend on the energy needs of an individual. Elements can be calculated using percentages of calories or grams per pound with the specification of different exercises. Energy requirements can be estimated as follows; Total energy Requirements = (Resting metabolic rates x 1.2) + daily activities. The resting metabolic rate is the amount of energy needed to survive with minimal exercises. RMR is estimated using body weight and body composition (Blackstone et al., 344). We can evaluate energy needs for different types of people regardless of their gender, age, and physical activity
Resting metabolic rates are estimated as follows to aid one in drawing a meal plan for their energy requirements. The muscle weight available RMR=500+ (22x lean body mass in kilograms). An ideal man weighing 70kgs requirement, the energy 500 kcals added 1000 kcals/day when one wants to gain muscle mass. When one desires to lose weight, a subtraction of 1500 kilocalories of body fat can be lost. Note that the lost weight is from fats but never from a resting metabolic rate. A gram of protein produces four kcals of energy, while carbohydrates also provide four kcals of energy. When an individual takes a gram of fats, the amounts of energy are equivalent to 9 kilocalories. Hoy et al. (2084) note that daily intake of macronutrients can be expressed as percentages are as follows; 15% kilocalories from proteins, 20-30% kcals from fat, and 55-65% to be obtained from carbohydrates. From the percentage method, daily energy requirement can be calculated. With minimal exercises, amounts of macronutrients in grams is as follows. Daily protein requirements = 2000kcal/day x 0.15 x grams /4kcal =75grams per day75 grams of proteins are spread throughout the number of meals taken and three snacks of choice. Don't use plagiarised sources.Get your custom essay just from $11/page
When calculating the amount, we lean on 55% when one’s goal is to gain muscle mass and respire aerobically. According to Lively et al. (3344), daily carbohydrates requirement = 2000kcal /day x 0.60 x grams/4 kcal =300 of carbohydrates each day. Fats requirements in percentage are 20-30%. When one’s intention is gaining muscles a 30% of fats are required. Determination of daily fats = 2000kcals/day x 0.25 x grams/9kcal = 55.5 grams per day. Fats requirements can be met by one serving of food rich in Omega 3 rich food.
Comparison table of the food combination that will yield to muscle gain in an ideal man weighing 70.1kg.
- Daily carbohydrates requirements = 75gram per kilogram bodyweight
Therefore, without exercise, the man needs 75×70.1/4 =2784kcal
During exercise, an addition of 500 kcal is required.5600 – 4922 = 670kcal of carbohydrate.
- Normal consumption of protein according to percentages equations above, therefore,252grams -100 = 242 kcal
- Fats are sources of large amounts of energy as follows. 30%is taken when an ideal man weighing 70.1 kg desired weight. Its 55.5grams per body weight in kg. Its 149 + 5.5 =153gms.
| a) Breakfast (pre-exercise) | carbohydrates | Fats | proteins |
| An egg, | 1 | 0 | 13 |
| Mushroom, 1.5 cups | 1 | 0 | 1 |
| Banana (2) | 27 | 3 | 0 |
| Chinese cheddar | 0 | 5 | 0 |
| Milk 2%8 once | 12 | 5 | 8 |
| total | 41 | 13 | 22 |
- Recovery after exercise
| Squeezable fruit squeeze 4pouch | 80 | 0 | 4 |
| Muscle milk shake75g | 66 | 5 | 30 |
| Energy gel 3 | 24 | 0 | 0 |
| Total | 170 | 5 | 34 |
| b) lunch (post-exercise) | carbohydrates | fats | proteins |
| Almond one once | 6 | 14 | 6 |
| Natural orange | 15 | 0 | 1 |
| Avocado 0.5 | 6 | 11 | 1 |
| Whole-grain bagel | 49 | 2 | 12 |
| Cheddar cheese slices | 0 | 7 | 5 |
| Turkey ten slices | 2 | 2 | 14 |
| total | 78 | 36 | 39 |
| Snacks | carbohydrates | fats | protein |
| Oats and honey bar | 23 | 5 | 3 |
| Apples 1 | 22 | 0 | 0 |
| Peanut butter three tablespoonful | 7 | 18 | 8 |
| 23 | 2 | 3 |
| Dinner | carbohydrates | Fats | proteins |
| Sweet potato skillet one serving | 26 | 15 | 32 |
| Dates 1 cup | 29 | 0 | 1 |
| Grilled chicken | 0 | 4 | 32 |
| Strawberries 1 cup | 12 | 0 | 2 |
| Baked potatoes | 63 | 19 | 23 |
| Whole wheat roll | 20 | 1 | 3 |
| Total | 150 | 39 | 93 |
An optional snack may take depending on one’s energy level before going to sleep and however staying for more than six hours without feeding. From the meal schedule above, the difference between the desired goal and the total intake. This can be used to determine the exercise intensity. Totals differences: proteins =136, carbohydrates = 418, fats = 84. The regulation of daily requirements can cover these differences.
In conclusion, diet planning is a fundamental factor in maintaining good health and the recommended body mass index. The recommended dietary allowance is sufficient in preventing deficiency diseases as well as toxicity associated with food. Nutritional assessments are useful for the initial evaluation and maintenance of recommended dietary habits.
Work Cited
DeSalvo, Karen B., Richard Olson, and Kellie O. rderCasavale. “Dietary Guidelines for Americans.” Jama 315.5 (2016): 457-458.
Blackstone, Nicole Tichenor, et al. “Linking sustainability to the healthy eating patterns of the Dietary Guidelines for Americans: A modelling study.” The Lancet Planetary Health2.8 (2018): e344-e352.
Lively, Kathryn, et al. “Mothers’ self-reported grocery shopping behaviours with their 2-to 7-year-old children: the relationship between feeding practices and mothers’ willingness to purchase child-requested nutrient-poor, marketed foods, and fruits and vegetables.” Public health nutrition, 20.18 (2017): 3343-3348.
Hoy, M. Katherine, et al. “Consuming Vegetable-Based Salad Is Associated with Higher Nutrient Intakes and Diet Quality among US Adults, What We Eat in America, National Health and Nutrition Examination Survey 2011-2014.” Journal of the Academy of Nutrition and Dietetics 119.12 (2019): 2085-2092.