Activity Paper

This document contains an assignment with questions about calories and recommended calorie intake. It asks the student to define calories, discuss calorie content of macronutrients, recommended calorie intake for men and women, how to calculate daily calories to maintain weight, what a calorie deficit is, and identify common Filipino foods and their calorie contents.

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Activity Paper

Uploaded by

Kazandra Gacusan

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ILOCOS SUR POLYTECHNIC STATE COLLEGE

(MAIN CAMPUS)
PATHFIT 2 – Exercise-based Fitness

ASSIGNMENT

Name: KAZANDRA JAI D. GACUSAN Score: ______________________

Course: BPED 1A Date: ________________

1. What are calories? Discuss and explain.

 Calories are units of energy derived from food and beverages that the body utilizes for
various functions, including metabolism, physical activity, and maintaining vital bodily
functions. When we consume food, the body breaks down macronutrients such as
carbohydrates, proteins, and fats, releasing energy in the form of calories. This energy is
then used by the body to perform essential tasks and activities.
Reference:
Mayo Clinic. (2022). Calories: How to know if you're getting enough. Retrieved from
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calories/art-20048005
2. What is the calorie content per gram for different macronutrients?
 The calorie content per gram varies for different macronutrients: carbohydrates and proteins
each provide 4 calories per gram, while fats offer 9 calories per gram. Alcohol also
contributes to calories, providing 7 calories per gram.
Reference:
Whitney, E. N., Rolfes, S. R., Crowe, T., Cameron-Smith, D., & Walsh, A. (2016). Understanding nutrition:
Australian and New Zealand edition. Cengage AU.
3. What is the recommended calorie intake for adult men and women? Explain.
 The recommended calorie intake for adult men and women depends on various factors
such as age, weight, height, activity level, and metabolic rate. On average, adult men
typically require around 2,500 to 3,000 calories per day, while adult women need
approximately 2,000 to 2,400 calories per day to maintain weight and support bodily
functions.
Reference:
National Health Service (NHS). (2021). The Eatwell Guide. Retrieved from
https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
4. How will you calculate daily calories to maintain weight? What are being considered? Discuss.
Bachelor of Physical Education
 To calculate daily calories to maintain weight, factors such as Basal Metabolic Rate (BMR),
activity level, and the thermic effect of food need to be considered. One common method is
the Harris-Benedict Equation, which estimates BMR based on gender, age, weight, and
height, then adjusts for activity level.
Reference:
Frankenfield, D., Roth-Yousey, L., Compher, C. (2005). Comparison of predictive equations for resting
metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American
Dietetic Association, 105(5), 775-789.
5. How Many Calories Should You Eat in a Day?
 The number of calories an individual should eat in a day varies based on factors like age,
gender, weight, height, activity level, and overall health goals. A registered dietitian or
healthcare professional can provide personalized recommendations.
Reference:
Academy of Nutrition and Dietetics. (2022). How Many Calories Should I Eat? Retrieved from
https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/how-many-calories-should-i-eat
6. Illustrate the estimated daily calorie needs chart

Reference:
U.S. Department of Agriculture (USDA). (2022). Estimated Calorie Needs per Day by Age, Gender, and
Physical Activity Level. Retrieved from https://www.cnpp.usda.gov/estimated-calorie-needs-per-day
7. What is a Calorie Deficit?
 A calorie deficit occurs when an individual consumes fewer calories than their body
expends, resulting in weight loss. This deficit can be achieved through a combination of diet
modifications and increased physical activity.
Reference:
Wadden, T. A., & Foster, G. D. (2006). Weight and lifestyle inventory (WALI). Obesity, 14(S8), 99S-118S.
8. Identify 15 Filipino Common Foods and identify their calorie content
 Adobo (Chicken or Pork): Approximately 250-300 calories per serving
 Sinigang (Tamarind Soup with Pork or Shrimp): Around 200-250 calories per serving
 Lechon Kawali (Deep-Fried Pork Belly): Approximately 400-500 calories per serving
 Lumpia (Spring Rolls): About 100-150 calories per piece
 Pancit (Noodle Dish): Around 200-300 calories per serving
 Kare-Kare (Oxtail Stew in Peanut Sauce): Approximately 400-500 calories per serving
 Tinola (Chicken Soup with Papaya or Chayote): About 150-200 calories per serving
 Sisig (Sizzling Pork Dish): Around 400-500 calories per serving
 Pinakbet (Mixed Vegetable Dish): Approximately 150-200 calories per serving
 Halo-Halo (Mixed Dessert): About 300-400 calories per serving
 Balut (Fertilized Duck Egg): Around 150-200 calories per egg
 Bangus (Milkfish): Approximately 200-250 calories per serving
 Bicol Express (Spicy Pork and Coconut Stew): About 300-400 calories per serving
 Puto (Rice Cake): Approximately 100-150 calories per piece
 Champorado (Chocolate Rice Porridge): Around 200-300 calories per serving
References:
Philippine Food Composition Tables. (2019). Food and Nutrition Research Institute - Department of
Science and Technology, Philippines. Retrieved from http://www.fnri.dost.gov.ph/index.php/philippine-
food-composition-tables