Nutrition Case Study #1
Case Study #1
January 28, 2013
1. I am a 22-year old male with about 60 minutes of physical activity a day. My plan is based on a 3200-calorie allowance. Here is a table showing how much of each food type I should eat: Grains | 10 ounces per day | Vegetables | 4 cups per day | Fruits | 2.5 cups per day | Dairy | 3 cups per day | Protein Foods | 7 ounces per day | Oils | 8 tsp. per day |
2. Food Amount Where it fits in Guidelines Calories Eggs | 3 | 3 ounces of protein - 220 | Milk | 1 cup | 1 cup of dairy - 86 | Toast | 2 slices | 2 oz. grains – 256 | Apple | 1 | 1 cup fruit - 72 | Bread | 2 slices | 2 oz. grains - 256 | Ham | 4 slices | 2 ounces protein - 182 | Milk | 1 cup | 1 cup dairy – 86 | Apple | 1 | 1 cup fruit – 72 | Grapes | 1/2 cup | 1 cup fruit – 31 | French Fries | 1.5 cups | 1.5 cup vegetables – 273 | Hamburger | 1 | 2 oz. protein – 274 | Burger bun | 1 | 1 oz. grains – 110 | Rice | 2 cups | 4 oz. grains – 408 | Mashed Potatoes | 2 cups | 2 cups vegetables - 474 | Milk | 1 cup | 1 cup dairy – 86 | Cashews | 2 ounces | 6 tsp. oils - 230 |
3. | GOAL | ACTUAL | Calories | 3200 | 3116 | Grains | 10 ounces | 9 ounces | Vegetables | 4 cups | 3.5 cups | Fruits | 2.5 cups | 2.5 cups | Dairy | 3 cups | 3 cups | Protein Foods | 7 ounces | 7 ounces | Oils | 8 tsp. | 6 tsp. |
I had four servings of grains (toast, bread, burger bun, rice) containing 1030 calories. I had three servings of fruit (apples, grapes) containing 175 calories. I had 3 servings of dairy (milk) containing 258 calories. I had three servings of protein foods (eggs, ham, hamburger) containing 676 calories. I had two servings of vegetables (French fries, mashed potatoes) containing 747 calories. Lastly, I had one serving of oils (cashews) containing 230 calories.
The results showed that I was just shy of consuming the amount of calories I need, which is
January 28, 2013
1. I am a 22-year old male with about 60 minutes of physical activity a day. My plan is based on a 3200-calorie allowance. Here is a table showing how much of each food type I should eat: Grains | 10 ounces per day | Vegetables | 4 cups per day | Fruits | 2.5 cups per day | Dairy | 3 cups per day | Protein Foods | 7 ounces per day | Oils | 8 tsp. per day |
2. Food Amount Where it fits in Guidelines Calories Eggs | 3 | 3 ounces of protein - 220 | Milk | 1 cup | 1 cup of dairy - 86 | Toast | 2 slices | 2 oz. grains – 256 | Apple | 1 | 1 cup fruit - 72 | Bread | 2 slices | 2 oz. grains - 256 | Ham | 4 slices | 2 ounces protein - 182 | Milk | 1 cup | 1 cup dairy – 86 | Apple | 1 | 1 cup fruit – 72 | Grapes | 1/2 cup | 1 cup fruit – 31 | French Fries | 1.5 cups | 1.5 cup vegetables – 273 | Hamburger | 1 | 2 oz. protein – 274 | Burger bun | 1 | 1 oz. grains – 110 | Rice | 2 cups | 4 oz. grains – 408 | Mashed Potatoes | 2 cups | 2 cups vegetables - 474 | Milk | 1 cup | 1 cup dairy – 86 | Cashews | 2 ounces | 6 tsp. oils - 230 |
3. | GOAL | ACTUAL | Calories | 3200 | 3116 | Grains | 10 ounces | 9 ounces | Vegetables | 4 cups | 3.5 cups | Fruits | 2.5 cups | 2.5 cups | Dairy | 3 cups | 3 cups | Protein Foods | 7 ounces | 7 ounces | Oils | 8 tsp. | 6 tsp. |
I had four servings of grains (toast, bread, burger bun, rice) containing 1030 calories. I had three servings of fruit (apples, grapes) containing 175 calories. I had 3 servings of dairy (milk) containing 258 calories. I had three servings of protein foods (eggs, ham, hamburger) containing 676 calories. I had two servings of vegetables (French fries, mashed potatoes) containing 747 calories. Lastly, I had one serving of oils (cashews) containing 230 calories.
The results showed that I was just shy of consuming the amount of calories I need, which is