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Instructions:
Toolbox BMR Activity Factor Assignment
4.2 Objective
Demonstrate an ability to calculate estimated energy requirement.
Relevancy
We need to know how much to eat in order to sustain our basic body needs and any
physical activity.
The wise man should consider that health is the greatest of human blessings. Let food be your medicine. — Hippocrates
Prior Learning
The Basal Metabolic Rate (BMR) is a numeric value in kcal/day indicating the amount
of energy the body requires for maintaining life. The Activity Factor provides a
numeric value capturing our typical daily physical activity.
Pretest
Define the concept of baseline measure.
Activity
Estimating energy needs requires a calculation for your Basal Metabolic Rate (BMR)
and an estimate of your daily activity factor. Multiplying the BMR times the Activity
Factor gives your energy needs or Estimated Energy Requirement (EER) which
provides you with the number of kcal of energy you need per day in order to meet your
expected body needs.
It is important to obtain an approximation of one’s body composition, particularly for
baseline measures. The Body Mass Index (BMI) provides an estimate of whether one’s
weight is in accord with one’s height.
Additionally, the Waist-to-Hip Ratio (WHR) provides a sense of how one’s fat is
distributed.
Calculate your Estimated Energy Requirement (EER).
EER = BMR x Activity Factor
My EER is _______________________ kcal/day.
Calculate your Body Mass Index (BMI).
BMI = body weight in pounds x 705 / height in inches squared
My BMI is _______________________
If your BMI is:
Less than 20 then you are considered underweight
20-25 then you are considered normal weight
25-30 then you are considered overweight
Over 30 then you are considered obese
Calculate your Waist-to-hip Ratio (WTR).
WTR = circumference of waist in inches / circumference of hips in inches
My WTR is _______________________
Men should be less than 0.95 and women should be less than 0.80. If you
exceed these values you are at greater risk of heart disease and diabetes.
Follow-up
What have you found out about yourself regarding your EER, BMI, and WTR?
Whole Task Objectives Follow-up
How does calculating estimated energy requirement relate to your overall
understanding of measurement and obtaining measures?
Toolbox EER BMI WTR
4.3 Objective
Identify the six classes of nutrients in the context of the definition of nutrition.
Relevancy
We need to know how much to eat in order to sustain our basic body needs and any
physical activity. But, we also need to know just what to eat to satisfy our body’s
needs.
Man does not live by bread alone… –Matthew 4:4
Prior Learning
You have obtained some personal baseline measures. The Basal Metabolic Rate (BMR)
is a numeric value in kcal/day indicating the amount of energy the body requires for
maintaining life. The Activity Factor provides a numeric value capturing our typical
daily physical activity. The Estimated Energy Requirement (EER) provides the number
of kcal of energy you need per day in order to meet your expected body needs. The
Body Mass Index (BMI) provides an estimate of whether one’s weight is in accord with
one’s height. And, the Waist-to-Hip Ratio (WHR) provides a sense of how one’s fat is
distributed.
Pretest
How confident are you that you are eating the proper amount of carbohydrates,
protein, and fats per day? Rate your confidence from 0 to 100, 0 being totally
unconfident, and 100 being totally confident.
Activity
Wikipedia (2009) provides a workable definition of nutrition as the provision, to cells
and organisms, of materials, in the form of food, to support life. The diet of an
organism refers to what it eats. Many common health problems can be prevented or
alleviated with good nutrition.
Singh, Bennett, and Deuster (1999) indicate that there are six classes of nutrients
which include carbohydrates (CHO), proteins, fats, vitamins, minerals, and water. The
energy-providing nutrients are CHO, proteins, and fats. Energy metabolism, chemical
reactions involved in energy transformations within cell, is provided by the vitamins
and minerals. And, water, constituting 60% of our weight, is the most abundant
nutrient.
Figure 2.3. Nutrients.
CHO should supply 55-60% of your total daily kcals. The two types of CHO are simple
CHO, such as glucose, a vital sugar and the major energy source of the body, and
complex CHO, such as whole grains, that are digested in simple sugars.
Proteins should supply approximately 10-15% of your total daily kcals. Common
proteins are meat, dairy, beans, and grains.
Fats should supply less than 30% of your total daily kcals. The three types of naturally
occurring fat are saturated fats, which are solid at room temperature and found in
animal foods and tropical oils; monounsaturated fats, which are liquid at room
temperature and found in olive oil and peanuts, and polyunsaturated fats; which are
liquid at room temperature and found in fish, corn, nuts, seeds, and vegetable oils.
Trans fats are manufactured and appear in processed foods as hydrogenated oils.
Although cholesterol is an essential part of body cells, trans fats should be avoided as
they increase cholesterol to potentially unhealthy levels.
Vitamins and minerals aid in the release of energy. Recommended Dietary Allowances
(RDA) for vitamins and minerals provide the basis for the amounts that should be
assimilated daily. These vitamins and minerals can be met by eating a variety of foods.
In general, for weight loss, subtract 300 calories/day and add activity to burn an
additional 200-300 calories/day. For weight gain — add 500-1000 calories/day and
consider something like lifting weights productively 2-3 times/week (Smiley, 2002).
Calculate your carbohydrate (CHO) needs.
CHO = EER x 0.56
My CHO is ___________________ kcal/day.
And Grams CHO = kcal CHO / 4
My CHO is ___________________ grams/day.
Calculate your protein needs by first identifying your protein factor.
0.5 grams/pound Low to moderate activity
0.6 to 0.8 grams/pound Endurance or strength training
Proteins = protein factor x body weight in pounds
My protein is ___________________ grams per day.
Calculate your maximum fat limit.
Fat = EER x 0.3
My Fat is ___________________ kcal/day.
And, Grams Fat = kcal Fat / 9
My Fat is ___________________ grams/day.
Calculate your water requirement with respect to an eight ounce cup. Note that this
can vary depending upon activity, weather, and altitude.
Water Cups = 0.5 x body weight in pounds / 8
My water is ___________________ cups/day.
Follow-up
What have you found out about yourself regarding the six nutrients?
Whole Task Objectives Follow-up
How does understanding nutrients and associated measures relate to your overall
understanding of measurement and obtaining measures?
Tools Carbohydrates (CHO) Proteins Fats Vitamins Minerals Water
4.4 Objective
Define the concept of dietary guidelines.
Relevancy
How can one put together a diet reflecting the proper nutrients?
To eat is a necessity, but to eat intelligently is an art. – La Rochefoucauld
Prior Learning
You have obtained some personal baseline measures. The Basal Metabolic Rate (BMR)
is a numeric value in kcal/day indicating the amount of energy the body requires for
maintaining life. The Activity Factor provides a numeric value capturing your typical
daily physical activity. The Estimated Energy Requirement (EER) provides the number
of kcal of energy you need per day in order to meet your expected body needs. The
Body Mass Index (BMI) provides an estimate of whether one’s weight is in accord with
one’s height. And, the Waist-to-Hip Ratio (WHR) provides a sense of how one’s fat is
distributed.
You identified the six nutrients essential to a healthy lifestyle. You calculated your
carbohydrate needs, protein needs, maximum fat limit, and water requirements.
Pretest
How confident are you that you can develop a menu for a healthy daily diet? Rate your
confidence from 0 to 100, 0 being totally unconfident, and 100 being totally confident.
Activity
The Dietary Guidelines (2009) describe a healthy diet as one that:
o Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk
products
o Includes lean meats, poultry, fish, beans, eggs, and nuts
o Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
Perform the Menu Planner Site Tour at: http://www.mypyramidtracker.gov/planner/.
Complete the Menu Planner showing current daily menu and an ideal daily menu
based on personal needs. Establish data in your journal.
Follow-up
Complete the Menu Planner showing current daily menu and an ideal daily menu
based on personal needs. Establish data in your journal. Consider developing a weekly
plan.
Print or describe your current or typical daily menu.
Regarding your diet, what are you doing well?
Regarding your diet, what needs to be improved?
Print or describe your one day plan for a healthy diet.
How confident are you that you will maintain a healthy daily diet? Rate your
confidence from 0 to 100, 0 being totally unconfident, and 100 being totally confident.
http://www.mypyramidtracker.gov/planner/
Whole Task Objectives Follow-up
How does putting together a diet relate to your overall understanding of measurement
and obtaining measures?
Tools Menu Planners
References
Dietary Guidelines In mypyramid.gov. (2009, Jan). Retrieved Jan 31, 2009, from http://
www.mypyramid.gov/guidelines/index.html
Nutrition In Wikipedia, the free encyclopedia. (2009, Jan 31). Retrieved Jan 31, 2009,
from http://en.wikipedia.org/wiki/Nutrition
Singh, A., Bennett, T. L., Deuster, P. A. (1999). Peak performance through nutrition and
exercise. Dept of Military and Emergency Medicine Uniformed Services University of
the Health Sciences F. Edward Hebert School of Medicine.
Smiley, L. (2002). Nutrition. Retrieved Feb 22, 2009 from
http://www.health.arizona.edu/health_topics/nutrition/general/estimatingdailycalor
ierequirement.pdf.
http://www.health.arizona.edu/health_topics/nutrition/general/estimatingdailycalorierequirement.pdf
http://www.health.arizona.edu/health_topics/nutrition/general/estimatingdailycalorierequirement.pdf
http://en.wikipedia.org/wiki/Nutrition
http://www.mypyramid.gov/guidelines/index.html
http://www.mypyramid.gov/guidelines/index.html
RUBRIC |
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Excellent Quality 95-100%
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Introduction
45-41 points The background and significance of the problem and a clear statement of the research purpose is provided. The search history is mentioned. |
Literature Support 91-84 points The background and significance of the problem and a clear statement of the research purpose is provided. The search history is mentioned. |
Methodology 58-53 points Content is well-organized with headings for each slide and bulleted lists to group related material as needed. Use of font, color, graphics, effects, etc. to enhance readability and presentation content is excellent. Length requirements of 10 slides/pages or less is met. |
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Average Score 50-85% |
40-38 points More depth/detail for the background and significance is needed, or the research detail is not clear. No search history information is provided. |
83-76 points Review of relevant theoretical literature is evident, but there is little integration of studies into concepts related to problem. Review is partially focused and organized. Supporting and opposing research are included. Summary of information presented is included. Conclusion may not contain a biblical integration. |
52-49 points Content is somewhat organized, but no structure is apparent. The use of font, color, graphics, effects, etc. is occasionally detracting to the presentation content. Length requirements may not be met. |
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Poor Quality 0-45% |
37-1 points The background and/or significance are missing. No search history information is provided. |
75-1 points Review of relevant theoretical literature is evident, but there is no integration of studies into concepts related to problem. Review is partially focused and organized. Supporting and opposing research are not included in the summary of information presented. Conclusion does not contain a biblical integration. |
48-1 points There is no clear or logical organizational structure. No logical sequence is apparent. The use of font, color, graphics, effects etc. is often detracting to the presentation content. Length requirements may not be met |
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Toolbox BMR Activity Factor Assignment |
Toolbox BMR Activity Factor Assignment