Nutrition Analysis Project

Purpose:

This project focuses on analyzing daily calorie needs, understanding nutrition labels, and developing a healthy and well-rounded eating plan.

Objectives:

• Analyze macronutrient recommendations and food nutrition labels.

• Create a diet that incorporates all food groups.

Task

Submit your answers to each step in a TYPED document attachment in Moodle before the due date. You must show your math for each step by copying the formulas into your document and filling your information into each, then typing in your answer. Note: please contact the instructor for an alternative research assignment if you cannot complete this nutrition project for mental health reasons.

Step Three (5 points) Calculate caloric changes for weight management. 

Choose one of these four goals for weight management:

1. gain 1 pound,

2. gain 2 pounds,

3. lose 1 pound, or 

4. lose 2 pounds per week.

How to calculate caloric changes:

• If you want to gain body weight, consume more calories than you burn. One pound of body weight is roughly equivalent to 3500 calories. So, eating an extra 500 calories daily will cause you to gain one pound weekly. Eating an extra 1,000 calories per day will cause you to gain two pounds a week. Your Harris Benedict results from step two are recommendations for maintaining your current body composition. To gain weight, you need to add 500 or 1,000 calories to your answer from step 2 based on the goal you chose.

• If you want to lose body weight, you need a caloric balance below your Harris Benedict recommendations. One pound of body weight is roughly equivalent to 3500 calories. Your Harris Benedict results from step two are recommendations for maintaining your current body composition. So, if you create a 500-calorie deficit per day subtracted from your answer to step two, you can lose one pound per week. And subtracting 1,000 calories from your answer to step two may help you lose two pounds per week. 

  • On a personal note: if you choose to implement this strategy in your life, know that one pound is on average 75% fat and 25% lean tissue. A calorie deficit can be achieved either by calorie restriction alone, or ideally by a combination of fewer calories in (diet) and more calories out (exercise). It is recommended to set a goal of losing 1 to 2 pounds a week. Any more than this can be detrimental to your health. 

For safe weight loss, the National Institutes of Health recommends no less than 1000-1200 calories for women and 1200-1500 calories for men. If your calculations are below these numbers based on your gender, you need to round up your final answer.