Question

Physical Activity for Fitness and Weight Loss Theresa is a 17-year-old high school student who gained 20 pounds her junior year of high school when she quit the girls soccer team and joined the debate team. She is 5 feet 2 inches-tall and weighs 154 pounds. She has been monitoring her food intake for 2 weeks and reports eating about 1600 kcalories a day Although her weight is stable at this calorie level, she would like to lose weight. She notes that she does not get regular exercise and wants to become more physically fit. She comes to you for a diet and exercise program that will help her achieve her goals. Calculate how many kcalories from carbohydrates, fat, and protein are provided in a 1600-kcalorie diet that derives 60 percent of calories from carbohydrate, 25 percent from fat, and 15 percent from protein. Calculate the amount of each of these nutrients (in grams) for Theresa to consume each day. (Remember that 1 gram of carbohydrate or protein yields 4 kcalories and 1 gram of fat yields 9 kcalories.)

Answer 1

1. Total calories = 1600

1 gm carbohydrate provides = 4kcal

1 gm protein provides = 4kcal

1 gm of fat provides = 9kcal

Out of 1600 calories , 60% is provided by carbohydrate , 25% is provided by fat and 15% is provided by protein

60% of 1600 = 60/100*1600 =960 calories from carbohydrate

25% of 1600 = 25/100*1600 =400 calories from fat

15% of 1600 = 15/100 *1600 =240 calories from protein

2. Each gram of nutrients to be taken by Theresa :-

a.1 gm carbohydrate provides = 4kcal

4kcal from 1 gm of carbohydrate

1kcal from 1/4 gm

Then for 960 calories ,it will be 1/4 *960 = 240 gm of carbohydrate

b. 1 gm protein provides = 4kcal

4kcal from 1 gm of protein

1kcal from 1/4 gm

Then for 240 calories ,it will be 1/4 *240 =60 gm of protein

c.1 gm of fat provides = 9kcal

9kcal from 1 gm of fat

1kcal from 1/9 gm

Then for 400 calories ,it will be 1/9 *400 = 44.4 gm of fat

3. Advice for fluid intake :-

- Drink a water-based beverage (water, juice or milk) with every meal and snack — between 8 and 16 oz. You should drink a minimum of 8–10 cups per day, but aim for 10–12 cups if you are more active. (1 cup = 8 oz.)

- Consume fluids before you are thirsty. By the time you are thirsty, your body is already dehydrated! Use the color of your urine as an indicator to know if you are drinking enough. Urine should be a pale yellow color. If you notice a darker yellow, you may need to increase your fluid intake.

- If you drink caffeinated beverages (coffee, tea and sodas), alternate decaffeinated beverage intake throughout the day. Caffeinated beverages and alcohol are diuretics. Diuretics increase the excretion of water from the body rather than hydrating.

- Try calorie-free, fruit-flavored waters to add some variety.

- Dilute juices. For some people, fruit and vegetable juices taste too thick or sweet. Some just people just don’t want the extra calories. Try diluting them with water or, for a fizzy kick, use club soda.

- Eat your water. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat as well. For example, broth soups and foods with high water content – such as celery, tomatoes, or melons – can contribute to fluid intake.

- Carry a water bottle with you. This is a great way to maintain your hydration level when doing outdoor activities or running errands, especially in warmer months. Aim for reusable bottles, and make sure they are BPA-free.

- Order water when eating out. This will keep you hydrated, save money and reduce calories all at the same time.

- Add citrus. Adding a slice of lime or lemon to your water may improve the taste and make you want to drink more water than you usually do.

4. Recommendation for pre- meal and post meal for an athelete :-

Timing is critical when planning pre- and post- game meals and snacks. For pre-game, it is important for meals to be fully digested before the activity begins. This will allow your young athlete to avoid hunger and provide optimal fuel during the event. Post- game meals are designed to replenish the body’s glycogen (stored carbohydrate). This will best equip your athlete for the next activity.

Pre-game meals should be consumed 2-3 hours before the practice/game. If time is short, a lighter meal or snack should be eaten 1 hour before the practice/game. The composition of a pre-game meal should be familiar, easily digested foods. Avoid foods high in fat (anything fried) or exceptionally high in fiber (5 grams or more like beans or some higher fiber cereals). These will slow down digestion and increase the likelihood of cramping during the activity.

Post-game meals include a combination carbohydrate-protein snack within 30 minutes of the completion of a practice/game plus a full meal within 2 hours. Protein can come from dairy foods (milk, cheese, yogurt, cottage cheese), lean meats, legumes (dried beans and peas, soy, lentils) or nuts and nut butters (e.g., peanut, almond, hazelnut). Examples of post-game snacks are listed below.

Two-thirds of the meal plate for both pre- and post- game meals and snacks should be high complex carbohydrate foods: whole grain breads, cereals, pastas, and rice; fruits, vegetables and legumes.

• If breakfast is pre-game, try cereal & milk, yogurt & fruit, oatmeal with milk, toast with peanut butter, whole grain waffle & lean meat, fruit smoothie & toast.
• A post-game snack could be wheat crackers & cheese, apples & peanut butter, granola bar, or trail mix (dried fruit, breakfast cereal and nuts).
• A post-game meal could be pasta with meat sauce, PB&J, cheese/veggie pizza slice, lean meat sandwich or “wrap” style sandwich, Oregano Chicken, Fish Tacos, Slow Cooker Minestrone – (all with milk & fruit).