Elizabeth Chevrette

Medical Nutrition Therapy NTR 404

Self Assessment

1. Ideal body weight- 56 = 130lbs

For women = 100lbs for 5 plus 5lbs per inch past that.
2. Percentage of IBW is (Actual weight/IBW X 100% = 125/130 X 100% = 96.2%
3. EER = 354 6.91 x Age (yr) + PA x (9.36 x Weight [kg] +726 x Height [m])
EER = 354 6.91 x 22 + 1.3 x (9.36 x 56.7kg + 726 x 1.68m) = 2477.49 kcals/day
Mifflin-St Jeor = 10 x weight (kg) + 6.25 x height (cm) 5 x age (yrs) 161
Mifflin-St Jeor = 10 x 56.7kg + 6.25 x 167.64 5 x 22 161 = 1343.75 kcals/day. With activity
factor = 1746.88 kcals/day.
Harris Benedict = 655.09 + 9.56(wt) + 1.84(ht) 4.67(age)
Harris Benedict = 655.09 + 9.56(56.7kg) + 1.84(167.64cm) 4.67(22) = 1402.86 kcals/day
Owen 795 + 7.2 (wt) = 795 + 7.2 (56.7kg) = 1203.24 kcals/day. With activity factor =
1564.21 kcals/day.
WHO - 13.3 x weight + 334 x height + 35
WHO 13.3 x 56.7kg + 334 x 1.68m + 35 = 1350.23 kcals/day. With activity factor = 1755.30
kcals/day.
4. BMI = Weight(kg)/ Height (m^2) = 56.7/1.68m x 1.68m = BMI = 20.1
5. Dietary protein needs = Weight in kg x 0.82 = 46.5g of dietary protein needed per day.
6. 24 Hour Recall
Breakfast 2 eggs over hard
Whole grain toast with 2Tbs veggie cream cheese
8oz Orange Juice
Lunch 1 can(4oz) tuna
2Tbs light mayo
2 slices whole grain bread
1 Medium apple
Snack granola bar
Dinner Whole grain pasta
cup Prego tomato sauce
2 cups boiled broccoli
Dessert 5 oz frozen yogurt
*Water throughout the day
7. Calculations:
Diabetic Exchange:
Breakfast 2 eggs over hard 150kcals, 10g fat, 14g protein
Whole grain toast 80kcals, 15g carbs, 3g protein, 2g fiber
2Tbs veggie cream cheese 40kcals, 10g carbs
8oz Orange Juice 120kcals, 30g carbs
Lunch 1 can(4oz) tuna 130kcals, 28g protein
2Tbs light mayo 40kcals, 10g carbs
2 slices whole grain bread - 160kcals, 30g carbs, 6g protein, 4g fiber
1 Medium apple 60kcals, 15g carbs, 2 fiber
Snack granola bar 210kcals, 12g carbs, 4g fiber, 14g fat
Dinner Whole grain pasta 160kcals, 30g carbs, 6g protein, 4g fiber
cup Prego tomato sauce 25kcals, 5g carbs, 2g protein, 2g fiber
2 cups boiled broccoli 100kcals, 20g carbs, 2g protein, 2g fiber
Dessert 5 oz frozen yogurt 240kcals, 24g carbs, 10g fat 16g protein
*Water throughout the day
Calories: 1805 Carbohydrates: 201 Fat: 34 Protein: 77 Fiber: 20
Reflection:
Overall the calculations, calorie intake, and nutrient breakdown all added up fairly well. After
looking at the different equations and the 24 hour recall of my diet, it appears that the Mifflin-St Jeor
and the WHO equation fit best with the diabetic exchange calorie counting and the calorie count that
MyPlate told me I consumed for the day, while the EER equation fits best with what MyPlate said I
should be consuming. My grain intake was over while my dairy and veggie intake was low.
Micronutrients like iron, potassium, and vitamins D, A, and E were low. Cholesterol is over because of
the eggs. The diabetic exchange was very close to the correct calorie count but the carbohydrate

count was actually significantly lower than the MyPlate calculation.

This is based only on one day of diet and exercise so there is plenty of room for error and there
are days where I consume more or less, and where I am more or less active. I felt that the EER over
estimated the amount of energy I should require by a few hundred calories, unless it was an
especially active day. However, I have lost a small amount of weight since the beginning of the
semester which I attribute to the busier lifestyle that I take on with classes starting back up. With this
in mind, there is a chance that the EER is the correct equation and that I have been consuming too
few calories these past few weeks. There is definitely room for improvement in my diet. The 24 hour
recall is a good reminder that I do not consume enough dairy and I am frequently lacking in certain
micronutrients. I also tend to have more empty calories than I should. Seeing each specific area
where my diet needs improvement helps me to make better choices of what foods I need to eat and
what I need to have less of.
Physical Activity
Wednesday

20

40Aerobics,
wearing 10-15 lb
weights

Vigorous

249

30

0Walking, 2 mph
(30 min/mile)

Light

105

Light
intensity
activity
does not
count
toward
MIE**
minutes.
Although,
any activity
is always
better than
none!

60

0Cleaning, low
effort (e.g.
straightening up,
changing linens,
taking out trash)

Light

187

Light
intensity
activity
does not
count
toward
MIE**
minutes.
Although,
any activity
is always
better than
none!

Elizabeth Chevrettes Food Groups and Calories Report

Your plan is based on a 2200 Calorie allowance.

Food Groups

Target

Average Eaten

Status

Grains

7 ounce(s)

8 ounce(s)

Over

Whole Grains

3 ounce(s)

7 ounce(s)

OK

Refined Grains

3 ounce(s)

0 ounce(s)

OK

2 cup(s)

Under

Vegetables

3 cup(s)

Dark Green

2 cup(s)/week

2 cup(s)

OK

Red & Orange

6 cup(s)/week

cup(s)

Under

Beans & Peas

2 cup(s)/week

0 cup(s)

Under

Starchy

6 cup(s)/week

0 cup(s)

Under

Other

5 cup(s)/week

0 cup(s)

Under

Fruits

2 cup(s)

2 cup(s)

OK

Whole Fruit

No Specific Target

1 cup(s)

No Specific Target

Fruit Juice

No Specific Target

1 cup(s)

No Specific Target

1 cup(s)

Under

Dairy

3 cup(s)

Milk & Yogurt

No Specific Target

1 cup(s)

No Specific Target

Cheese

No Specific Target

0 cup(s)

No Specific Target

6 ounce(s)

OK

Protein Foods

6 ounce(s)

Seafood

9 ounce(s)/week

4 ounce(s)

Under

Meat, Poultry & Eggs

No Specific Target

2 ounce(s)

No Specific Target

Nuts, Seeds & Soy

No Specific Target

0 ounce(s)

No Specific Target

Oils

6 teaspoon

1 teaspoon

Under

Limits

Allowance

Average Eaten

Status

Total Calories

2200 Calories

1767 Calories

Under

266 Calories

406 Calories

Over

Solid Fats

226 Calories

Added Sugars

179 Calories

Nutrients

Target

Average Eaten

Status

Total Calories

2200 Calories

1767 Calories

Under

Protein (g)***

46 g

93 g

OK

Protein (% Calories)***

10 - 35% Calories

21% Calories

OK

Carbohydrate (g)***

130 g

258 g

OK

Carbohydrate (% Calories)***

45 - 65% Calories

58% Calories

OK

Dietary Fiber

25 g

31 g

OK

Total Sugars

No Daily Target or Limit

111 g

No Daily
Target or
Limit

Added Sugars

No Daily Target or Limit

45 g

No Daily
Target or
Limit

Total Fat

20 - 35% Calories

23% Calories

OK

Saturated Fat

< 10% Calories

10% Calories

Over

Empty Calories*

Polyunsaturated Fat

No Daily Target or Limit

5% Calories

No Daily
Target or
Limit

Monounsaturated Fat

No Daily Target or Limit

6% Calories

No Daily
Target or
Limit

Linoleic Acid (g)***

12 g

8g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

4% Calories

Under

-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.7% Calories

OK

-Linolenic Acid (g)***

1.1 g

1.3 g

OK

Omega 3 - EPA

No Daily Target or Limit

58 mg

No Daily
Target or
Limit

Omega 3 - DHA

No Daily Target or Limit

292 mg

No Daily
Target or
Limit

Cholesterol

< 300 mg

526 mg

Over

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

1233 mg

OK

Potassium

4700 mg

3205 mg

Under

Sodium**

< 2300 mg

2252 mg

OK

Copper

900 g

1468 g

OK

Iron

18 mg

14 mg

Under

Magnesium

310 mg

384 mg

OK

Phosphorus

700 mg

1575 mg

OK

Selenium

55 g

239 g

OK

Zinc

8 mg

10 mg

OK

Vitamins

Target

Average Eaten

Status

Vitamin A

700 g RAE

588 g RAE

Under

Vitamin B6

1.3 mg

2.3 mg

OK

Vitamin B12

2.4 g

5.6 g

OK

Vitamin C

75 mg

295 mg

OK

Vitamin D

15 g

9 g

Under

Vitamin E

15 mg AT

12 mg AT

Under

Vitamin K

90 g

484 g

OK

Folate

400 g DFE

574 g DFE

OK

Thiamin

1.1 mg

1.2 mg

OK

Riboflavin

1.1 mg

1.9 mg

OK

Niacin

14 mg

29 mg

OK

Choline

425 mg

517 mg

OK