This document provides information on good nutrition, including the importance of a healthy diet and dietary reference intake guidelines. It then gives specific data for a 30-year old female client who is 4'10.5" tall and has a light activity level. Using various formulas, it computes her desired body weight as 43.731 kg and total energy allowance as 1415 kcal per day, distributed across carbohydrates, fats, and proteins. Sample 3-day menus are then provided that meet the client's nutritional requirements based on food exchange tables and MyPlate guidelines.
This document provides information on good nutrition, including the importance of a healthy diet and dietary reference intake guidelines. It then gives specific data for a 30-year old female client who is 4'10.5" tall and has a light activity level. Using various formulas, it computes her desired body weight as 43.731 kg and total energy allowance as 1415 kcal per day, distributed across carbohydrates, fats, and proteins. Sample 3-day menus are then provided that meet the client's nutritional requirements based on food exchange tables and MyPlate guidelines.
This document provides information on good nutrition, including the importance of a healthy diet and dietary reference intake guidelines. It then gives specific data for a 30-year old female client who is 4'10.5" tall and has a light activity level. Using various formulas, it computes her desired body weight as 43.731 kg and total energy allowance as 1415 kcal per day, distributed across carbohydrates, fats, and proteins. Sample 3-day menus are then provided that meet the client's nutritional requirements based on food exchange tables and MyPlate guidelines.
II. Importance of Good Nutrition III.Dietary Reference Intake IV.Given Data V. Computation a. Table 1: Food Exchange b. Table 2: Meal Distribution VI.My Plate a. Table 3: Sample Menu for a Normal Diet Day 1 b. Table 4: Sample Menu for a Normal Diet Day 2 c. Table 5: Sample Menu for a Normal Diet Day 3 What is a good nutrition? Good nutrition means your body gets all the nutrients, vitamins and minerals it needs to work its best. What are the importance of good nutrition? Reduce the risk of some diseases, including 01 heart disease, diabetes, stroke, some cancers and osteoporosis 02 Reduce high blood pressure; Lower cholesterol level 03 Improve well-being; Improve ability to recover from illness and injury 04 Increase energy level Dietary Reference Intakes (DRI’s) Dietary Reference Intakes include four nutrient-based reference values that are used to assess and plan the diets of health people. It includes: Estimated Average Requirements (EAR) Recommended Dietary Allowance (RDA) Adequate Intake (AI) Tolerable Upper Intake Level (UL) Given Data Gender: Female Age: 30 years old Height: 4’ 10.5 Activity: Light Computation of Desired Body Weight • Tanhauser’s Formula
• Step 1: Convert height in cm
Height: 4’ 10.5 = 4 feet (12) =48 inches + 10.5 inches = 58.5 inches (2.54) = 148.59 cm • Step 2: Subtract 100 from the Height of the client in cm. =148.59 inches – 100 =48.59 • Step 3: Get 90% of the answer in Step 2 =48.59 (.90) =43.731 kg Therefore the desired body weight is 43.731 kg. Computation of the Diet Requirement 1. Determining the Basal Body Needs = (0.9 kcal) (43.731 kg) (24 hours) = 944.5896 kcal/kg/hour 2. Estimate Physical Activities Light Activity =944.5896 kcal/kg/hour (.50) =472.2948 kcal/kg/hour 3. Get Total Energy Allowance (TEA) = 944.5896 kcal/kg/hour + 472.2948 kcal/kg/hour =1416.8844 kcal/kg/hour or 1415 4. Distribute TEA among CHO, CHON and Proteins CHO =1415 (.65) = 919.75 CHON =1415 (.15) =212.25 FATS =1415 (.20) =283
5. Calculate the no. of grams of CHO, CHON and
Fats by each of the nutrient’s physiologic values CHO = 919.75/4 =229.9375 CHON = 212.25/4 =53.0625
Table 2: Meal Distribution My Plate Table 3: Sample Menu for a Normal Diet Day 1 Chao fan diesterase
1/2 cup of evaporated milk
8 pcs. Of Rambutan
Tuna flow U ¼ cup powdered milk
Okrarrot wheat bread
Pineangovoron Table 4: Sample Menu for a Normal Diet Day 2 Breakfast- toge ther wheat match Katubean bangus Sanglav it love it Bananamisnamis Table 5: Sample Menu for a Normal Diet Day 3 Pande-ala-Corned Alimataw Suman de 2C Coco Milk
Evidence-Based Recommendations For Natural Bodybuilding Contest Preparation: Nutrition and Supplementation by Eric Helms, Alan Aragon, and Peter Fitschen