I hypothesized that I would maintain a positive energy balance. My results stated that my DRI or calories was 2429. I am currently breast feeding, age 25, and weigh 115 pounds. My average calorie intake was 2061. My average calorie expenditure was 2714. During the period of time we were asked to track I ran for two hours and just did the normal things that have to be done around the house as an adult. I believe that I would benefit from extra exercise. I think a good ides for me would be to get into water aerobics. My calorie difference was -654. My state of energy balance was negative. My theoretical weight change was -. 18 lbs.
The data I collected refutes my hypothesis because instead of having left over calories at the end of the day I was negative calories. When you are negative calories it is indicative of weight loss. I hypothesized that my intake of protein was adequate and in range. According to my results, My average protein intake was 121. 69 grams per day. This means that my average protein intake equated out to 212% of the DRI. The first day I consumed a mixture of both high and low quality proteins. The second day I consumed a little less high quality proteins. I consumed an average of 24% of my calories from protein.
The AMDR for protein is 10-35% which means that I met the intake for the AMDR. I also practiced protein complementation when I had a snake and ate a banana and pumpkin seeds. The data I collected supported my hypothesis. I hypothesized that my intake of total carbohydrate was adequate and in range. My intake of sugar was excessive. My intake of fiber was inadequate. According to my results my average total carbohydrate intake was 299. 33 grams. This means that my calculated percent of calories from carbohydrate was 58%. The AMDR for carbohydrate is between 45% and 65% which means I met the AMDR for carbohydrate.
My average sugar intake was 26%. The AMDR for sugar is less than 25%. This means that my sugar intake was excessive. My average dietary fiber intake was 45. 59 grams. My calculated DRI for fiber was 29 grams. According to this my percent of my DRI for fiber intake was 157% which is excessive. I need to cut back on sugars and a good way to do this would be to cut soda out of my diet. I can replace these calories with a bowl of oatmeal or another healthy snack. The data I collected supported my hypothesis in the aspect that my total carbohydrate intake was adequate and in range. It also supported that my intake was excessive in sugar.
However my hypothesis was refuted because my fiber intake was excessive. I hypothesized that my total fat, fatty acids and cholesterol were healthy. According to my results my total fat intake provided 23% of my total calorie intake. The AMDR for fat is 20-35% which means my intake of fat was adequate. My intake of saturated fat provided 7% of my total calorie intake while my intake of monounsaturated fats provided 6% and polyunsaturated fats provided 3%. I also had a total of 7% of unspecified fats. My average intake of linoleic acid was 6. 69 grams and my average intake of linolenic acid was . 86 grams.
My DRI for linoleic acid was 13 grams and my DRI for linolenic acid was 1. 3 grams. My cholesterol intake was 191. 89 mg which was below the recommended intake of less than 300 mg per day. My diet mainly consisted of plan based fats and I only consumed them in moderation. I need to start consuming a little more plant based oil to bring my linoleic acid up to my DRI. I would also benefit from increasing my consumption of fish to bring my linolenic acid up to my DRI. My data supports that my total fat, fatty acids and cholesterol were healthy. I hypothesized that my diet was adequate in essential vitamins.
According to my results my diet was adequate for thiamin, riboflavin, niacin, vitamin B6, vitamin B12, folate, vitamin C and vitamin A. However, my diet was deficient in vitamin D and vitamin E. The best thing I can do to increase my intake of vitamin D would be to increase my consumption of fish. Fish and fish oil are high in vitamin D and provide necessary fats for proper absorption of it. I can increase my intake of vitamin E by adding spinach to my diet and by increasing my intake of avocados. My data refutes my hypothesis that my diet was adequate in essential vitamins because I was deficient in vitamin D and vitamin E.
I hypothesized that my diet was adequate in essential minerals. According to my results I was adequate in calcium, iron, magnesium, and zinc. I was inadequate in potassium and excessive in sodium. A good way for me to increase my intake of potassium would be to add spinach to my diet. Spinach is not only a good source of potassium but it would also help me increase my intake of vitamin E which I am also lacking in. To reduce my intake of salt I need to reduce the amount of foods that I consume that have salt added. My data refutes my original hypothesis because I was excessive in my intake of sodium and inadequate in my intake of potassium.
I hypothesized that my fluid intake was adequate. According to my results I drank an average of 3. 66 L of water per day. My DRI was 3. 8 L per day. Water balance is defined as in-taking 1 mL of water per calorie expended. On average I expended 2,714 calories a day so I should be replacing 2,714 mL of water per day. I consumed enough water and my diet kept me water balanced. My data supports my hypothesis because my intake of water was adequate. I hypothesized that my diet met my personalized MyPlate food guidance plan. MyPlate states that I need 9oz of grains and my intake was 7. 2 oz.
I need to consume an additional 1. 8 oz of grains to meet my goal. I can do this by eating a cup of cooked oatmeal. Nutrients found in the grains group include thiamin, riboflavin, niacin, folate, iron, magnesium, selenium, carbohydrate, fiber and protien. The health benefits of consuming the recommended amount of grains include a reduced risk of heart disease, high blood pressure, some cancers, type 2 diabetes, neural tube defects during fetal development, constipation and obesity when eaten as whole grains. I need 3. 5 cups of vegetables and my intake was 3. 6 cups. I met my goal and do not need to increase my intake.
Nutrients found in the vegetables include potassium, vitamin A, vitamin C, folate, carbohydrate and protein. The health benefits of consuming the recommended amount of vegetables include a reduced risk of heart disease, heart attack, high blood pressure, stroke, type 2 diabetes, some cancers, kidney stones, obesity and bone loss. I need 2 cups fruit and my intake was 1. 3 cups. I need to consume an additional . 7 cups of fruits to meet my goal. I can do this by eating . 7 cups of grapes.
Nutrients found in fruits include potassium, vitamin C, folate, carbohydrate, and fiber. The health benefits of consuming the recommended amount of fruits include a reduced risk of heart disease, heart attack, high blood pressure, stroke, type 2 diabetes, some cancers, kidney stones, obesity and bone loss. I need 3 cups dairy and my intake was 2 cups. I need to consume an additional cup of dairy to meet my goal. I can do this by eating 8oz of yogurt. Nutrients found in dairy include potassium, calcium, vitamin D and protein. The health benefits of consuming the recommended amount of dairy include a reduced risk of low bone mass throughout the life cycle and it may also prevent osteoporosis. I need 6. 5 oz of protein and my intake was 8 oz.
I am consuming enough protein foods and do not need to increase my intake. Nutrients found in the protein food group include protein, niacin, thiamin, riboflavin, B6, vitamin E iron, zinc and magnesium. The health benefits of consuming the recommended amount of protein is that they provide nutrients that are vital for health and body maintenance. If you choose foods in this group that are high in saturated fat and cholesterol it may increase your risk for heart disease. I need 8 tsp of oil and my intake was 6 tsp.
I need consume an additional 2 tsp of oil to meet my goal. I can do this by eating an additional of an avocado. Nutrients found in this food group include vitamin E, monounsaturated fatty acids and polyunsaturated fatty acids which include essential fatty acids. Health benefits of consuming oils include promoting heart health. If you over-consume linoleic acid, which is found most in plant oils, it can increase your risk for cancer. My goal for empty calories was 410 and I consumed 453. 8. I need to reduce my intake of empty calories by 43. 8 calories. I can do this by consuming skim milk instead of 2%. Empty calories include solid fats and added sugars that promote obesity when consumed in excess.