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Biology 9 Nutrition Lab
Objectives:
- To better understand your body's energy requirements, calorie intake, and body weight
- To critically analyze your dietary intake and to use this information along with current dietary recommendations to better safeguard your health
- Be able to interpret food labels and apply this information to healthier food choices
PART ONE: Basal Metabolic Rate Calculating Daily Energy Required for Basal Metabolic Rate Basal metabolism is the minimum amount of energy the body needs at rest in the fasting state. The basal metabolic rate (BMR) is the rate at which kcal are spent for these at rest activities that maintain life such as the beating of the heart, breathing, maintaining body temperature, and sending nerve impulses.
Factors affecting BMR BMR varies according to a person’s sex, age, and amount of body surface area.
- Body style: a tall, thin person has a higher BMR than a short, stout person
- Age: the younger the person, the more likely it is that cell division is occurring; therefore, BMR is higher for younger persons than for older persons
- Sex: males have a higher BMR than females because males have a greater percentage of muscle tissue The experimental procedure for calculating BMR takes all these factors into consideration.
EXPERIMENTAL PROCEDURE
- Use the bathroom scale and measuring stick to determine your weight and height. It is assumed that you are fully clothed and wearing shoes with a 1-inch heel. Be honest about your weight. There is no need to tell anyone else.
- Body Surface Area. Use the data you have just collected and Table 1 to determine your body surface area. Using a straight edge, draw a straight line from your height to your weight. The point where that line crosses the middle column shows your surface area in square meters. For example, a person who is 6 ft tall and weighs 170 lbs has a body surface area of 1.99 square meters.
What is your body surface area? _______________________
- Hourly BMR. Use Table 2 to find the BMR constant for your age and sex. Multiply your surface area by this factor to calculate your BMR/hr. For example, a 17-year old male has a BMR constant of 41.5kcal/m2hr. If his surface area is 1.99m2, his BMR is 82.6kcal/hr.
What is your BMR/hr? _______________________
- Daily BMR. Multiply your hourly rate by 24 to obtain the total number of kcal you need for BMR/day. For example, if the BMR is 82.6kcal/hr, then the daily BMR rate is 1,982kcal/day.
What is your BMR/day? ___________________
PART THREE: Diet Analysis Using My Pyramid
Go to the Mypyramid.gov website by typing in the web address http://www.mypyramid.gov or by clicking on the link at the instructor's website in the "Lab/Homework Exercises" column for Week 12.
Step One: First, find out what kinds of foods you should generally include in your diet by examining the pyramid. There are several options to do so on this home page including an animated tour.
When you are ready, go to the left of the home page and click on “MyPyramid Plan”. Enter your age, gender, and level of exercise. Press “Submit”. You will obtain a list of food group recommendations that you can either write down or print out. At the right of the screen, you can print out your results by clicking on “Click here to view and print a pdf file of your results”.
Step Two: To enter your food intake data and learn about your calorie and nutrient intake during the 2- or 3-day period under review, select this choice on the right side of the screen: “For a more detailed assessment of your diet quality and physical activity go to the My Pyramid Tracker .”
On the My Pyramid Tracker page click on “Assess Your Food Intake”. You will need to register and create a log in on this page. This step is required in order to complete the assessment of your dietary intake.
Registering to use the Pyramid Tracker: On the registration page, create a novel log-in name and password so you can retrieve your data anytime you want.
Next, supply the personal information requested (age, gender, etc) and select “Proceed to Food Intake” to enter your list of foods.
Step Three: For each food consumed:
- Write in the name of the food – including some detail. For example, write in “1% milk” instead of “milk”, or “whole wheat bread” instead of “bread.” Click on “Search.”
- A list of foods will appear. Select the item that most resembles your food, and it will start a list of foods to the right of the search box.
- Next to the food, click on “Select Quantity”.
- On the next page, use the pull-down menu to choose how you’d like to report your quantity (e.g., milk might be entered in cups or ounces.)
- Enter the number of servings (for example, if you had 1 cup, you might enter 1, or you may prefer to enter the food as 8 ounces.)
- Enter “1” ONLY if the serving size listed is exactly what you ate; otherwise, use decimals (0.5, 1.75) to enter the quantity consumed.
- Now, click on Enter Foods to get back to your food list. Continue entering foods until your list is complete.
TO GO MORE QUICKLY THROUGH YOUR LIST , you can search and add all the foods first, and select all the quantities at one time in the second step. Much easier!
- When the list is done, press “Save and Analyze”. This will take you to a page with five options:
- Meeting 2005 Dietary Guidelines —this indicates how well one has met some dietary recommendations.
- Nutrient Intakes —lists one’s nutrient intake compared to the nutrient recommendations (mostly RDAs).
- MyPyramid Recommendation —lists food group intakes compared to the MyPyramid recommendations.
- Nutrient Information for Dietary Supplements
- Healthy Eating History
All options yield useful data and interesting printouts. You can print out all of this information if you want, but for this exercise you must ENTER BY HAND the information for both the Nutrient Intakes and the My Pyramid Recommendations in the attached form_._ The food group data is important because it may help you visualize the kinds of changes you may want to make in your diet.
- To start on the second day’s food intake, select “Update Profile” (see the top menu bar for this option). On the new page, click on Save Today’s Changes (and “OK” on the pop-up window). Next, change the date. Then click on “Proceed to Food Intake” to enter food items for day #2, according to the directions given above. Follow the same procedure when you enter the third day.
Hand in the attached forms and any pages you printed out from the website when turning in your lab report.
Questions to Answer:
- Compare your average nutrient intake level with recommended levels. In the table below, list up to 8 nutrients (not including FAT or cholesterol or sodium) that you did not consume at adequate levels. In the column to the right, suggest 2-3 foods that you might add to your diet that would help your nutrient intake:
Nutrient intakes below recommendations
Foods that you can incorporate into the diet
2. For total fat, saturated fat, cholesterol, and sodium, list recommended intake levels, your average intake, and suggested changes in the tables below. Suggested changes should be specific to the 2- or 3-day period under review.
Recommendation Average intake Foods to decrease in your diet Total Fat Saturated Fat Cholesterol Sodium
_3. Now, Review your Pyramid Stats (%) Did you meet all of the food group recommendations for the 2- to 3-day period?_______________
If your answer was “no”, list the food groups that need modification below, and suggest the types of foods you would add to your diet to improve intakes.
Food Groups needing Modification
Foods to add to your diet
PART FOUR: Food Label Analysis Examine the U.S. Food and Drug Administration (FDA) publication entitled “How to Understand and Use the Nutrition Facts Label” from either the course website or at www.cfsan.fda.gov/~dms/foodlab.html
Next, use this information to scrutinize the label on a unit of packaged food from your cupboard at home. Take notes on the following aspects of your food selection:
- Serving size
- Calories
- Total fat
- Saturated fat
- Unsaturated fat
- Trans fat
- Cholesterol
- Sodium
- Total Carbohydrate
- Dietary fiber
- Sugars
- Protein
- Vitamin A
- Vitamin C
- Calcium
- Iron
REPORT List the good and bad aspects of your chosen food followed by a discussion of its nutritional value. Include the actual label or a copy of it. Should that be difficult, just record the information given on the label and hand that in.
