Personal Nutrition Analysis

Energy Calculator:

 Daily Calculator
Calculate approximately how much energy you burn during the day.

How much energy you burn during the day?

Levels of Activity in Hours (Hours must total 24)

Resting: 8 hrs.
Inactivity: 5.5 hrs.
Very light activity: 4hrs.
Light exercise: 2 hrs.
Moderate exercise: 3 hrs.
Heavy exercise: 1.5 hrs.
Total= 24

Visit the following website: http://nat.crgq.com/index2.html

Type in your Total daily calories: _______2711.8 kcal____________________

 Advanced Functions
Calculate your energy consumption in much greater detail.

Function 1
Enter a certain activity and the amount of calories you wish to burn, and calculate
how long you need to do the given activity.

Select 3 activities and fill in the table below:

Activity Selected: Jogging Activity Selected: Activity Selected:
Basketball Calisthenics
Target Calories:
Target Calories: Target Calories:
250
300 350
Total Time Required:
Total Time Required: Total Time Required:
34.9 min
36.6 min 42.7 min
Function 2
Enter how long you did an activity and calculate how many calories you burned.

Select 3 activities and fill in the table below:

Activity Selected: Activity Selected: Activity Selected:

Water calisthenics Beach Volleyball Vacuuming

Time in Minutes: Time in Minutes: Time in Minutes:

45 min 60 min 15 min

Total Calories Burned: Total Calories Burned: Total Calories Burned:

184 kcal 490.9 kcal 53.6

Function 3

Which activities will you do to burn a certain amount of calories over

time?

Target Calories to burn per day= 1000

Time in Minutes to perform the activity= 180

My Activity Plan (select from the list of possible activities that the computer generated

- running, 5 mph (12 min/mile) 122 min

- lacrosse 122 min
- volleyball, beach 122 min
- volleyball, competitive, in gymnasium 122 min
- calisthenics (e.g. pushups, situps, pullups, jumping jacks), heavy, vigorous 122 min
effort
- bicycling, general 122 min
- handball, team 122 min
- bicycling, stationary, general 139 min
 Nutrition Log
DAY 1: GOOD

Breakfast Lunch Dinner Snacks Beverages

SAMPLE SAMPLE SAMPLE SAMPLE SAMPLE

2 slices whole wheat bread 2 slices pizza 3 slices white meat 1 granola bar 2 24 oz. bottles
1 teaspoon butter 2 chocolate chip cookies chicken water
3 egg whites ½ cup peas 1 cup orange juice
Date:

1 slice Swiss cheese 1 sweet potato 2 cups cola

1 16 oz. bottle sport
drink

1 bag of Oatmeal 1 Cup of Mixed Green Salad 2 slices of Grilled 1 Special K bar 2 24oz. Bottled
1 banana 3 table spoons of fat free Chicken 1 Strawberry/Banana waters
Raspberry Dressing ½ Cup Mixed Yogurt 2 cups of Green
1 Strawberry/Banana Yogurt Veggies 1 Apple Tea
Date:

1 Bk. potato

Nutrient Total Rec. %Rec

Calories 1059.93 2200 48.18%
Pro (g) 69.95 48 145.73%
Fat (g) 19.94 73.33 27.19%
Carb (g) 150.81 --
Fiber (g) 16.2 30 54%
Cal (mg) 194.97 1000 19.5%
Iron (mg) 9.92 10 99.2%
Na (mg) 919.16 2400 38.3%
Pot (mg) 2175.71 --
Phos (mg) 707.08 700 101.01%
Ash (g) 6.03 330 1.83%
vitA (IU) 2857.62 4000 71.44%
vitC (mg) 50.86 75 67.81%
Thia (mg) 0.71 1.1 64.55%
Ribo (mg) 0.89 1.1 80.91%
 Nia (mg) 24.56 14 175.43%
H2O % 55.88 Female 19-30 --
satF (g) 4.7 24.44 19.23%
monoF (g) 6.24 24.44 25.53%
polyF (g) 4.07 24.44 16.65%
Chol (mg) 173.84 300 57.95%

DAY 2: NOT SO GOOD

Breakfast Lunch Dinner Snacks Beverages

1 cheese Burger 1 bowl of Chocolate Med. Latte from

1 Bacon Egg and Cheese on a 2 slice of pizza 1 Biggie fry Chip Cookie Dough Dunkin Doughnuts
roll 1 Italian Ice Ice Cream 1 16oz. bottle water
Date:

3 Rainbow Cookies ½ cup Reese’s Pieces 2 cup of Sprite

Nutrient Total Rec. %Rec

Calories 3020.21 2200 137.28%
Pro (g) 79.79 48 166.23%
Fat (g) 112.35 73.33 153.21%
Carb (g) 432.17 --
Fiber (g) 11.59 30 38.63%
Cal (mg) 1099.16 1000 109.92%
Iron (mg) 19.83 10 198.3%
Na (mg) 3428.82 2400 142.87%
Pot (mg) 931.56 --
Phos (mg) 789.21 700 112.74%
Ash (g) 9.23 330 2.8%
vitA (IU) 2915 4000 72.88%
vitC (mg) 42.12 75 56.16%
Thia (mg) 0.93 1.1 84.55%
Ribo (mg) 1.12 1.1 101.82%
Nia (mg) 14.08 14 100.57%
H2O % 34.23 Female 19-30 --
 satF (g) 39.49 24.44 161.58%
monoF (g) 12.79 24.44 52.33%
polyF (g) 3.73 24.44 15.26%
Chol (mg) 380.24 300 126.75%

Nutrition Analysis Reflection

1- Read the article “Counting Calories” (pdf in business lab folder)

2- Review the following website:
http://www.mayoclinic.com/health/food-and-nutrition/AN00284

Answer the following questions based on the tables you generated

from NAT and the information provided above.

 Which nutrients are not in the recommended value range in your

good day table?

The nutrients that are not recommended in my good day table are
calories, fat, fiber, calcium, sodium, Ash, Thia, saturated Fat,
monoF, polyF, and Cholesterol.

 What could you add/reduce in your diet to better meet the

recommended values?

Some things I can add in my diet to meet the recommended

values are more carbohydrates. I would reduce the amount of
sodium intake by eating less salty foods to also help meet the
recommended values; in addition a reduced intake of animal
products to help reduce saturated fat and cholesterol, and
because I had a high fiber intake I would slightly reduce the
amount of fruits and vegetables I eat daily.
 What differences did you notice between the good and bad days
according to the tables?

The differences that I noticed were that on my “bad day” I

actually had a better nutrition analysis than on my good day. The
majority of Nutrients that I had excessive amounts of on my good
day met the qualifications on my bad day; such as: Calories, fat,
calcium, sodium and cholesterol.

 Comment on your daily nutritional needs (calories) and your

current physical activity? What are you doing well and what can
be improved?

I am ultimately meeting my daily nutritional needs; however my

daily physical activity can be enhanced. I am eating well and
having my recommended amount of calories, however I need to
increase my intake of daily vitamins. I need to take time out more
of my day and take part in more physical activity.

 Comment on how you would use this online tool or other

nutritional tools like it in your profession and/or personal life.

I would use this online tool as well as other nutritional tools like
this in my professional and personal life by checking my daily
nutritional analysis and altering my diet to meet my personal
needs. This is a great tool to use for people who are trying to
loose weight or watch their weight. I would recommend this tool
to students who are overweight to maybe help them control or
improve their diet and nutritional goals.