BETTER, JEVEE JEAN P.

BSN2-12A

Please answer the following questions:

I. Define the following terms (purpose, formula, standard and computed values): (10 points)

1. DBW

Purpose: The ideal body weight range measures and determine whether or not the
weight of an individual is proportional to his or her height (Marcin,2018). It is important for overall
health to maintain a healthy body weight

Marcin, A. (2018, December 7). Are You a Healthy Weight? Weight Ranges by Height and
Sex. https://www.healthline.com/health/how-much-should-i-weigh

Formula: Ador’s Dionisio’s method

Height- 5ft= 110lbs (male), 100lbs (female), inches (multiply it by 2) and the get
the sum of it.

Age- 25-50 yrs old x 2 /5

Tanhauser’s Method

Height (cm) – 100 = difference x 10% = answer

Difference – answer = DBW (kg) x2.2 = DBW (lbs)

Standard and computed Values:

Ador’s Dionisio’s method- Given: 45yrs old male,5’8(height)

Solution: Height- 5ft= 110lbs, 8inch x 2=16; 110+16= 126lbs

Age- (45yrs old) 2 / 5 = 18lbs

Tanhauser’s method- Given: 5’2(height), 19yrs old

Solution: 157.48cm-100=57.48cm x 10%=5.748cm

57.48cm-5.748= 51.73 kg x 2.2 = 114lbs

2. TEA

Purpose: This is to determine the energy (kcal) of an individual that he or she intake in
foods in order to maintain the weight, body composition and a level of essential and desirable
physical activity (Sharma, 2017).

Sharma, J. (2017). Energy Balance-Intake Nutrition.

https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/energy-intake
 Formula: Basal needs + Estimate physical Activity= TEA

Standard and computed Values:

Given: Basal need (Female=0.9kcal/kg DBW/hr ; Male= 1kcal/ kg DBW/hr)

0.9x51.73kg (DBW) x24= 1117.37 kcal

Estimate physical activities= 1117.37 x 50% (light activity)=558.69 kcal

Solution: 1117.37kcal + 558.69kcal = 1676.06 kcal

3. EPA

Purpose: Physical activity (PA) is one of the most essential lifestyle factors for human
illness prevention and improvement. This provides important information in determining the level
of physical inactivity at individuals. Calculating EPA can determine and track people's physical
activities on a daily basis and through this it can able to detect if the person or an individual is
physical inactivity, allowing individuals' behavior to promote more active lifestyles (Hildebrand,
2017).

Hildebrand, M. (2017). The Assessment of Physical Activity.

https://oxfordmedicine.com/view/10.1093/med/9780198757672.001.0001/med-9780198757672-
chapter-21

Formula: Estimate physical activities= Basal Needs x Percentage of Physical needs

given at the table below

Bed Rest 10-20 percent

Sedentary 30 percent
Light Activity 50-60 percent
Moderately active 60-70 percent
Severely active 90-110 percent
Standard and computed Values:

Estimate physical activities= 1117.37 x 50% (light activity)=558.69 kcal

4. BMR/ Basal Needs

Purpose: A higher BMR will improve the number of calories burned while also helping to
reduce body fat. It will be more difficult to decrease body fat and total weight if your BMR is low.
As a result, tracking your BMR can help you achieve your healthy weight and body fat objectives
(Tersarski, 2019). The number of calories your body requires to perform its most fundamental
(basal) life-sustaining tasks of an individual.

Tersarski, P. (2019, February 20). Why is your BMR important.

https://www.tanita.com/en/blog/why-is-your-bmr-important/

Formula: BMR/ Basal needs

Basal need (Female=0.9kcal/kg DBW/hr ; Male= 1kcal/ kg DBW/hr)

BMR/basal need= Number of Basal need x DBW in kg x 24

 Standard and computed Values:

Given: Basal need (Female=0.9kcal/kg DBW/hr ; Male= 1kcal/ kg DBW/hr),

DBW=51.73kg(women).

0.9x51.73kg (DBW) x24= 1117.37 kcal

2. Create a meal plan for your relative (mother, father, siblings, or grandparent). Explain the step
by step process, computations and exchange list. (20 points)

1. Height 5’7, weight 65kg (Mother)

2. Basal needs =0.9x47.16kg(DBW) x24=1018.66kcal
3. EPA=1018.66kcalx.30(sedentary)=305.6kcal
4. TEA=1018.66kcal + 305.6kcal=1324.25kcal
5. CHO=1018.66kcal x .65= 662.13kcal
PRO=1018.66kcal x .15=152.8kcal
FAT=1018.66kcal x .20=203.73 kcal
6. CHO= 662.13kcal/4g/kcal= 165.53g
PRO=152.8kcal/4g/kcal= 38.2g
FAT= 203.73kcal/9g/kcal=22.64g
7. Diet Rx= TEA= 1300kcal, CHO=165g, PRO=40g, FAT=25g

Fo N CH PR F ENER
od o. of O O AT GY
Exchange Exchang
s es Kcal

g g g Kcal

I. 3 9 3 - 48
Veg A

3 9 3 - 48
Veg B

II. 4 40 - - 160
Fruits

III. 2 24 16 20 340
Milk

IV. 2 46 8 - 216
Rice

V. 1 - 8 1 41
Meat
 VI. 9 45 - - 180
Sugar

VII. 1 - - 5 45
Fat

Tot 25 17 38 26 1178
al 3

Explanation: In getting the exchange of veg A&B wherein 2-3 exchanges are allowed and
I chose 3 exchanges. Then in fruit exchange wherein 3-4 exchanges are allowed and I pick 4
exchanges. In milk exchange wherein it depends on needs and food habits I chose 2 exchanges.
Then in sugar wherein 5-9 exchanges are allowed and I pick 9 exchanges. I multiplied the
exchanges of each food group to the total amounts of carbohydrates, proteins and fats that was
provided in the table below.

Then in getting the rice

exchange wherein I get the sum of
CHO in Veg A&B, fruits, milk and
sugar then subtracted it to the
prescribed CHO which is 165 then
divide it by 23 and I get 1.65 or 2
exchanges. Then in getting the meat
exchanges I calculate the total sum
of proteins and the result is 30 then
subtract it to the prescribed protein
which is 40 and I’ll get 1.25 or 1
exchange. Then sub-total the
amounts of fat and I get 21 then I
subtract I to the prescribed fat which is 25 and divide it to 5 and I’ll get 0.8 or 1 exchange of fat. In
getting the energy of each food group I just multiplied the number of exchanges to the
corresponding energy of it. Lastly, I get the total sum of number of exchanges, nutrients and the
energy.

Food Number of Breakfast AM snack Lunch PM snack Dinner

Group servings

Vegetable 3 1 1 1
A

Vegetable 3 - 1 2
B

Fruit 4 - 2 2
 Food Number of Breakfast AM snack Lunch PM snack Dinner
Group servings

Milk 2 1 1

Rice 2 - 2

Meat 1 - 1

Fat 1 - 1

Sugar 9 3 3 3

Total 25 5 1 7 2 10

Breakfast – 25x .20=5 exchanges

Lunch – 25 x.30=7 exchanges
Dinner -25x.40=10 exchanges
Snacks – 25x.10=2.5=3

TEA = 1300 kcal

In the table above I distribute the number of exchanges into the breakfast, lunch, dinner
and snacks base to the result of the computed percentage of each and the total
exchanges. (B=205, L=30%, D=40%, SN=10% a total of 100%.

Breakfast
Food exchanges Number of Sample menu Approximate size
exchanges per serving

Veg A 1 Chayote fruit 1 cup

Milk 1 Milk powdered ¼ cup

Sugar 3 Toffee candy 3 pc

Food exchange Number of Sample menu Approximate size

exchanges per serving

Milk 1 Youghurt ½ cup

 In getting the sample menu for breakfast, I distributed first the foods and number of exchanges
and pick a food and the approximate size per serving based on the food groups that was given on table
on the last page.

AM snack
In getting the sample menu for AM snack, I distributed first the foods and number of exchanges
and pick a food and the approximate size per serving based on the food groups that was given on table
on the last page.

Lunch

Food exchange Number of Sample menu Approximate size

exchanges per serving

Veg A 1 Mushroom fresh ½ cup cooked

Veg B 1 Carrots ½ cup cooked

Fruits 2 Prunes seedless 6 pcs

Sugar 3 Ice candy (3exchanges for 1pc)

1 pc

In getting the sample menu for lunch, I distributed first the foods and number of exchanges and
pick a food and the approximate size per serving based on the food groups that was given on table on
the last page.

PM snack

Food exchange Number of Sample menu Approximate size

exchanges per serving

Meat 1 Balut 1 pc
 Food exchange Number of Sample menu Approximate size
exchanges per serving

Fat 1 Sunflower oil 1tsp

In getting the sample menu for PM snack, I distributed first the foods and number of exchanges
and pick a food and the approximate size per serving based on the food groups that was given on table
on the last page.

Food exchange Number of Sample menu Approximate size

exchanges per serving

Veg A 1 Tomato 1 cup raw

Veg B 2 Green peas 2 tbsp

Fruits 2 Buko water 2 cups

Rice 2 Rice cooked 1 cup, packed

Sugar 3 Condensed milk 8 tsps

DINNER

In getting the sample menu for dinner, I distributed first the foods and number of exchanges and
pick a food and the approximate size per serving based on the food groups that was given on table on
the last page.