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Assignment 4
Principles of Nutrition SNT 300 01
4/29/19
Austin McLean
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NT 300 Principles of Nutrition- Self Nutritional Assessment

Assignment 4
Assignment Objectives:
1. The student will accurately complete a self-nutritional assessment.
2. The student will accurately calculate desirable body weight and BMI.
3. Using the equations provided, the student will estimate calorie and protein needs.
4. The student will review individual and family health history.
5. The student will accurately calculate the percentage of the macronutrients consumed on an
average day.
6. The student will compare average food intake of nutrients to established standards.
7. The student will evaluate daily food habits and provide strategies for change, if needed.

Directions:
1. Assignment must be typed to receive full credit. (3 point deduction). Each student must
complete assignment and hand in individually. A cover page should be included with the
following: Assignment 4, Course, date, your name. All information submitted will be kept
confidential. To receive full credit, include your computer analysis from assignment 2, along
with your food record from that day. Complete the information listed below. Please insert
your answers into this document in the spaces required.

Name: Austin McLean

A. Current Height ___5_____ ft. ____11_____ inches Current Age __21_____
Current Weight ___175________ lbs Weight in kg (wt in lbs/2.2)__79.5______kg

I. Calculation of desirable body weight (DBW)

Using the following formula and criteria calculate you DBW)

Use Rule of Thumb Formula- use actual height

1. Base at 5 feet
100 lb. for women
106 lb. for men ___106____________lb.

2.Additional Allowance
5 lbs. for every inch for women
6 lbs. for every inch for men + ____66_____________lb

3. Subtotal ____172____________lb

4. Minus 10% from subtotal for small

frame and plus10% from subtotal
for large frame. + ___17.2____________lb

5. Range ____154.8-189.2____________lb
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II. Calculation of BMI and assessment

1. Calculate your BMI using actual weight
Calculations: Wt in pounds/2.2 = weight in kg
(Ht in inches x 2.54)/ 100= height in meters

BMI = kg _____24.46___________
m2

2. Healthy weight range for your height at BMI

Range 18.5 to 24.9

(18.5 x m2 ) x2.2 = weight in pounds at BMI of 18.5:

____132.2____________lb

(24.9 x m2) x 2.2 = weight in pounds at BMI of 24.9:

____178____________lb

III. Comparison of calculations for DBW

Compare the weight ranges using the rule of thumb and the BMI. Are they similar? Comment on any
differences.

The difference between the minimum and maximum in the rule of thumb are higher than the
minimum and maximum for the BMI, but the BMI has a wider range. I feel that the rule of thumb
is a healthier range because I could not imagine being only 132.2 lbs at my height. I also feel like
189.2 lbs is a better maximum weight for my body type since I weight lift a lot and this is closer to
my goal weight.

IV. Calculation of Estimated Energy needs ( use DBW calculated from Rule of thumb)
A. Convert Desirable Weight (DW) to kg. (Calculate using weight calculation from I #3 subtotal)
Wt. in lbs. ÷ 2.2 lbs./kg = wt. in kgs.
Desirable weight in kilograms __78.1_________kg_

B. Estimate activity level using table below for both values in range.

Estimating Daily Energy RDA at Various Levels of Physical Activity( uses desirable body weight)

Level of Types of Activity Energy Activity Factor

Intensity Expenditure ( x BMR or RMR
(kcal/kg/day) or REE)

Very light Seated and standing activities, painting

Men trades, driving, laboratory work, typing 31 1.3 (men)
Women sewing, ironing, cooking, playing cards, 30 1.3 (women)
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playing a musical instrument.

Light Walking on a level surface at 2.5 to 3 mph,

Men garage work, electrical trades, carpentry, 38 1.6 (men)
Women restaurant trades, housecleaning, child care, 35 1.5 (women)
golf, sailing, table tennis

Moderate Walking 3.5 to 4 mph, weeding and hoeing,

Men carrying a load, cycling, skiing, tennis, 41 1.7 (men)
Women dancing. 37 1.6 (women)

Heavy Walking with a load uphill, tree felling,

Men heavy manual digging, basketball, 50 2.1 (men)
Women climbing, football, soccer. 44 1.9 (women)

Exceptional Athletes training in professional or

Men world-class events. 58 2.4 (men)
Women 51 2.2 (women)

Adapted from Whitney, E.N., & Rolfes, S.R. (2002). Understanding nutrition (9th ed.). (p. 250). Belmont,
CA: Wadsworth/Thomson Learning and National Academy of Sciences (1989). Recommended dietary
allowances (10th ed.). Washington, D.C.: National Academy Press.

Activity Level ___41_________

C. Estimate energy needs. ( use DBW in Kg ( calculation from IV-A) in #1. In #2 use actual
body weight in kg (calculation from A) Show your work.
1. Desirable weight in kg x Energy Expenditure (kcal/kg/day)
(kcal/kg/day) = Energy needs __3,202.1___ kcalories

2. Mifflin-St. Jeor Equation (recommended for healthy individuals)

Women REE (Kcal/d) = 10 x wt (kg) + 6.25 x ht (cm) – 5 x age (years) – 161

Men REE (Kcal/d) = 10 x wt (kg) + 6.25 x ht (cm) – 5 x age (years) + 5

Use actual weight. REE = __1,334.75___

REE x activity factor from table= Total Energy Needs __3,430.6___ kcalories
( ** insert this value into IX- Energy)

V. Comparison of calorie needs estimation methods.

Compare the calculation using the kcal/kg/day method using your desirable body weight and the Mifflin
St. Jeor equation with the activity factor using your actual body weight. Are they similar? Comment on
why the estimations could be different when using the 2 methods.
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The difference between the two methods of calculating total energy needs was only about a 200
kcalorie difference. The Mifflin St Jeor equation yielded the slightly higher estimate which came
out to be 3,430.6 kcalories, while the kcal/kg/day method produced an estimate of 3,202.1 kcalories.
I feel like my caloric intake for the day that was recorded was significantly lower than my usual
caloric intake. I would imagine that I usually consume enough kcalories to be at least close to the
estimated total energy needs that were calculated using these two methods.

VI. Family or Personal Health History

Do you or a close family member have history of: (Please Check)
Personal Family (note member(s))*
a. Type 2 Diabetes Mellitus __no___ _no_______________
b. Hypertension __no___ _m, gf________________
c. High Blood Cholesterol __no___ _no__________________
d. Heart Disease __no___ _no__________________
e. Osteoporosis __no___ _no__________________
f. Breast Cancer __no___ _gm_________________
g. Prostate Cancer __no___ _no___________________

h. Colon Cancer __no___ _no__________________

i. Metabolic Syndrome __no___ _no__________________
j. Other __no___ _no__________________
* key: mother –m, father- f, brother- b, sister-s, grandmother- gm, grandfather- gf

Comment on your family history and dietary changes that may be helpful. Use your textbook as a
reference.

I have a family history of hypertension on my mother’s side of the family, and my grandmother on
my father’s side of the family had breast cancer. One thing that I should be observant of based on
my family history is my sodium intake to decrease risk of hypertension. I should also make
cutbacks on my caffeine intake to decrease my risk of developing hypertension.

In the following sections, you will be comparing your intake to standards and recommendations such as
Recommended Dietary Amounts. As you make comments, consider whether intake reflected a typical
day. Also remember that actual RDA values for nutrients may be greater than your actual nutrient needs.
They are based on needs of population not individuals. Consider tolerable upper intake levels as well.

VII. Percentage of Kilocalories from Energy Nutrients Compared to Recommended Ranges

Use values for energy, carbohydrate, protein, and fat from your nutritional analysis.
For Carbohydrate and Protein gm CHO or gm PRO x 4 = %
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Total kcals from nutrition analysis

For Fat gm Fat x 9 = %

Total kcals from nutrition analysis
Show your work in this space for full credit:
Carb calculation:
258.11 x 4 = 1,032.44
1,032 / 2,550.93 = 0.404
40%

Protein calculation:
184.42 x 4 = 737.68
737.68 / 2,550.93 = 0.289
29%

Fat calculation:
88.38 x 9 = 795.42
795.42 / 2,550.93 = 0.311
31%

Carbohydrate Protein Fat

% kilocalories 40% 29% 31%
Percentage Goals 45-60% or greater 10-35% 20-35%

Comment on the comparison of your analysis to the goals.

Both my protein and fat intake for this day fall within the goal range, but my carbohydrate intake falls
slightly short of the desired range. I normally eat more pasta, but I remember eating less pasta specifically
on this day that was recorded. Had I maintained my normal eating habits, I probably would have been
within the goal range for carbohydrate intake.

VIII. Determination of RDA for protein

Desirable wt. in kgs x 0.8g protein/kg( calculation from IV-A) ___62.48______++

(or other acceptable g/kg for athlete—indicate value used and why)
( ++ insert this value into IX- Protein)

IX. Comparison of Food Record Results with Standards (Dietary Fiber should be obtained from
table in front of book)

Energy (kcal) Protein (g) Dietary Fiber (g)

Cholesterol (mg)
Food Record 2,550.93 kcal 184.42 g 17.63g 730.1 mg
Results
Standards – AI, 3,430.6 kcal 62.48 g 38 g As low as
RDA or others possible

Comment on the comparison of your analysis to the standards.

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My protein intake was more than sufficient, but my kcal intake and dietary fiber intake fell a bit
short of the standard. I need to increase my total caloric intake to keep up with my level of physical
activity. I also need to increase my intake of fiber, possibly by incorporating more oat based foods
into my diet. I used to eat a lot of bran cereal, which is a good source of fiber. I could improve my
fiber intake by re-establishing my my bran cereal eating habits.

X. Comparison of Vitamin and Mineral Intake with Standards (Standards for calcium, iron, sodium,
vitamin A, vitamin C and folate should be obtained from table in front of book)

Calc Iron Sodium Vit A Vit C

Folate
Mg mg mg ug or RAE mg ug
Food 2,488.65 15.23 mg 2,925.53 1,382.79 ug 201.81 mg 649.77 ug
Record mg mg
Results
Standards- 1,000 mg 8 mg 1,500 mg 900 ug 90 mg 400 ug
AI, RDA or
other Rec.

Comment on the comparison of your analysis to the standards.

On the day that was recorded for intake analysis, all of my intakes for the vitamins and minerals
listed above exceed the recommended daily intakes in the book. Sodium is the only vitamin/mineral
that exceeded the UL listed for my age group. It is important that I work on making decreases to
this high intake of sodium, especially since I have a family history of hypertension. Among the foods
that I had eaten on this day, the one that contained the most sodium was the cottage cheese. I would
have had a sodium intake below the UL had I excluded cottage cheese from my dinner. I should
find a substitute for cottage cheese that contains a low amount of sodium.

XI. Summary

How would you evaluate your eating habits? What changes would you make based on these
comparisons? (Remember this is only one day’s intake). (2-3 paragraphs).

Based on that single day of intake records, there are a few adjustments that I’d like to make
in order to improve my diet. I’d say that I generally have healthy eating habits, but sometimes I
don’t eat enough. Based on my level of physical activity, I need to increase my caloric intake
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substantially if I wish to maintain my current body weight. I also need to make adjustments to my
consumption of sodium, especially with my family history of hypertension. I can cut out processed
foods from my diet to help decrease my sodium intake. I consume surplus amounts of most vitamins
and mineral. I generally eat a well balanced diet so this does not surprise me.

I also need to increase my intake of fiber. My bowel activity has been a bit irregular while
I’ve been at school, which is why my low intake of fiber came with little surprise. I mentioned
earlier in the assignment that I plan to start eating bran cereal again in an attempt to increase my
intake of fiber. I haven’t had any serious symptoms but my trips to the restroom have definitely
been a bit inconsistent. I also could start incorporating oatmeal into my lunch like I used to through
last semester. Other than an excessive intake of sodium, and a deficient intake of kcalories and
fiber, the rest of my diet seems to be in pretty good shape.

XII. Reference(s)

Whitney, E. N., & Whitney, E. N. (2019). Understanding nutrition. Australia: Cengage

Cengage Learning. (n.d.). Retrieved from https://www.cengage.com/

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NT 300 Principles of Nutrition

Assignment 4 Grading

Item: Points
I. Calculation of DBW 3
II. Calculation of BMI and assessment 3
III. Comparison of Calculations for DBW 2
IV. Calculation of Estimated Energy needs
Kcal/kg 3
Mifflin St Jeor 3
V. Comparison of calorie needs estimation methods 3
VI. Comments on family history and dietary changes 3
VII. Percentage of Kcal from nutrients and comments 4
VIII. Determination of RDA for protein 2
IX. Comparison of food records with standards 4
X. Comparison of vitamin and mineral intake with
Standards 4
XI. Summary 4
XII Reference 2

Total 40 points

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NT300 Principles of Nutrition

Assignment 4 Grade

Name_________________________________________ Grade:____________________

Assignment 4 Grade
Item Points Grade Points
Calculation of DBW 3
Calculation of BMI and 3
assessment
Comparison of calculations for 2
DBW
Calculation of Estimated energy 3
needs: Kcal/kg
Calculation of Estimated energy 3
needs: Mifflin St. Jeor
Comparison of calorie needs 3
estimation methods
Comments on family history and 3
dietary changes
Percentage of kcal from nutrients 4
and comments
Determination of RDA for 2
protein
Comparison of food records with 4
standards
Comparison of vitamin and 4
mineral intake with standards
Summary 4
References 2
Total: 40

Comments:

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