Rebecca Dover

3 Day Diet and Activity Analysis

Thursday Kashi GoLean Cereal, 1 cup

Calories=200 Fat=3g Protein=9g Carbohydrates=36g
Frozen berries, 1 cup
Calories=80 Fat=0g Protein=2g Carbohydrates=19g
Skim milk= 8 oz.
Calories=83 Fat=0g Protein=8g Carbohydrates=12g
Orange Juice= 8 oz.
Calories=110 Fat=0g Protein=2g Carbohydrates=25g
Chicken Tortilla soup= 1 cup
Calories=140 Fat=7g Protein=7g Carbohydrates=7g
Tortilla Chips= 1 oz.
Calories=139 Fat=7g Protein=2g Carbohydrates= 19g
Water= 24 oz.
Smoothie= 20 oz.
Calories=370 Fat=0g Protein=3g Carbohydrates=91g
Pomegranate Juice= 15 oz.
Calories=250 Fat=0g Protein=1g Carbohydrates=35g
Turkey Sub= 6 inch sub
Calories=280 Fat=4g Protein=18g Carbohydrates=46g
Water= 16 oz.
Apple= 1 medium
Calories=65 Fat=0g Protein=0g Carbohydrates= 17g

Friday Kashi GoLean Cereal, 1 cup

Calories=200 Fat=3g Protein=9g Carbohydrates=36g
Frozen berries, 1 cup
Calories=80 Fat=0g Protein=2g Carbohydrates=19g
Skim milk= 8 oz.
Calories=83 Fat=0g Protein=8g Carbohydrates=12g
Water= 24 oz.
Turkey Sub= 6 inch sub
Calories=280 Fat=4g Protein=18g Carbohydrates=46g
Apple= 1 medium
Calories=65 Fat=0g Protein=0g Carbohydrates= 17g
Peanut Butter Crackers= 1 package
Calories=190 Fat=9g Protein=4g Carbohydrates=24g
Water=16 oz.
Banana= 1 medium
Calories=200 Fat=1g Protein=2g Carbohydrates=51g
Cookies= 2 small
Calories=279 Fat=13g Protein=3g Carbohydrates=39g
Greek Chicken Salad= 3 cups
Calories=310 Fat=10g Protein=20g Carbohydrates=12g
Water= 16 oz.
 Pomegranate Juice= 15 oz.
Calories=250 Fat=0g Protein=1g Carbohydrates=35g
Saturday Kashi GoLean Cereal, 1 cup
Calories=200 Fat=3g Protein=9g Carbohydrates=36g
Frozen berries, 1 cup
Calories=80 Fat=0g Protein=2g Carbohydrates=19g
Skim milk= 8 oz.
Calories=83 Fat=0g Protein=8g Carbohydrates=12g
Water= 24 oz.
Banana= 1 medium
Calories=200 Fat=1g Protein=2g Carbohydrates=51g
Grilled Cheese Sandwich= 2 pieces bread, 2 slices cheese
Calories=282 Fat=12g Protein=12g Carbohydrates=39g
Pomegranate Juice= 15 oz.
Calories=250 Fat=0g Protein=1g Carbohydrates=35g
Carrots= 15 pieces
Calories=20 Fat=0g Protein=0g Carbohydrates=5g
Turkey Sub= 6 inch sub
Calories=280 Fat=4g Protein=18g Carbohydrates=46g
Water= 16 oz.
Cookies= 2 small
Calories=279 Fat=13g Protein=3g Carbohydrates=39g
Smoothie= 20 oz.
Calories=370 Fat=0g Protein=3g Carbohydrates=91g

Calculations:
Estimated Energy Requirement (EER):
EER= 354-(6.91x19)+1.27x(9.36x59+726x1.624) = 1955 kcals

Total Calories/Day:
Thursday Total= 1917 kcals
Friday Total= 1820 kcals
Saturday Total= 2044 kcals

Percentages:
Thursday % kcals Protein= 17.43%
Fat= 22.6%
Carbohydrates= 60.2%
Friday % kcals Protein= 14.5%
Fat= 19.78%
Carbohydrates= 63.95%
Saturday % kcals Protein= 16.3%
Fat= 20.35%
Carbohydrates= 58.6%
Friday Calculations Work:

Protein: 66 g/day x 4 kcal/g = 264 kcal/day

(264 kcal/day / 1820 kcals) x 100 = 14.5%

Fat: 40 g/day x 9 kcal/g = 360 kcal/day

(360 kcal/day / 1820 kcals) x 100 = 19.78%

Carbohydrates: 291 g/day x 4 kcal/g = 1164 kcal/day

(1164 kcal/day / 1820 kcals) x 100 = 63.95%

Physical Activity
Thursday:

Activity Duration Activity Level

Running 15 min. High
Walking 30 min. Moderate
Weights 30 min. Moderate

Friday:

Activity Duration Activity Level

Conditioning 1 hour Moderate
Raquetball 1 hour Moderate
Walking 30 min. Low

Saturday:

Activity Duration Activity Level

Walking 1 hour Moderate
Eliptical 30 min. High

Physical Activity Evaluation:

I met the recommended aerobic activity of 30 minutes moderate intensity.

Walking to class Thursday and Friday is definitely moderate intensity, and shopping on
Saturday also falls into that moderate level. Being in the gym helps me do higher activity
levels more easily, like running and weight lifting.

Daily Reflection
Thursday:

Thursday was a good day for me in terms of diet and activity. With the entire
afternoon off, it was easy to get a good workout in. In terms of macronutrient
percentages, I could afford to decrease my carbohydrate intake and increase my protein
intake. Increasing protein would be especially helpful on days that include weight lifting.
It would also be helpful if I would eat more vegetables, because this seems to be lacking
in my diet.

Friday:

Friday consisted of a smaller Caloric intake, but a higher amount of aerobic

activity. This was mostly due to time constraints, but is not necessarily good since I am
not really trying to lose weight. I consumed less protein and even more carbohydrates
than on Thursday, and once again this should most likely be changed. All of my
macronutrient percentages do fall into the recommended constraints, though, so this
really is not a major concern.

Saturday:

Saturday was the day I consumed the most Calories. This is most likely due to the
fact that it was the weekend. The grilled cheese and cookies definitely added to the higher
amount of Calories, but all in all it was just that I ate more food. I still managed to get a
quick workout in at the TRECs and went shopping even though it was Saturday, which
both helped in terms of physical activity. My macronutrient percentages this day were
decent, the carbohydrate percentage actually down a little bit comparatively.

Overall Summary

This project was very helpful to me because I now have a better understanding of
my energy balance. It seems like I do a pretty good job of not consuming more Calories
than I burn in a day, and if this happens it will balance out with days like Friday when I
consumed much less. I have not gained or lost more than a pound or two in a very long
time, so my diet and exercise seem to be adequate for my needs. If any changes need to
be made, I think I need more vegetables. It is easy for me to get through a whole day
having eaten mostly fruit, meat, and grains. Overall my diet is generally nutritious and
balanced and my exercise is consistent and decently intense.