My diet and exercise analysis

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My diet and exercise analysis

• By Mike Ripplinger

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Caloric intake
Microsoft clip art
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My caloric intake page

• I included
• The date
• The food (a description of the food)
• Amount or servings
• Number of calories
• Number of fat grams
• Total calories eaten for the day
• Total fat grams for the day
• .

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In order to find out how many calories I burned
off I did the following

• I got on the internet at http//www.fao.org/in
  foods/ (or other appropriate website)
• Then I went to Food Composition and Dietary
  Assessment Software (15 Jun 2001) (click on the
  Software area)
• http//www.fao.org/infoods/software/0softwar.htm
• http//www.ag.uiuc.edu/food-lab/nat/
• http//www.nat.uiuc.edu/energy/
• http//www.nat.uiuc.edu/energy/advanced.html
• I selected function 2 (which took me to
  (http//www.nat.uiuc.edu/energy/advanced.html )
• Step one I typed in my weight in pounds (in the
  box)
• Step two I typed in the time in minutes that I
  slept (in the box).
• Step three I had to select inactivity (from the
  menu) and then selected sleep ( from the menu)
• Step four I selected the (Calculate Energy)
  button (and pushed it)
• This told me how many calories I burned during
  a certain activity. (Sleep) note (to get the
  cal/min/lb. I entered 1 in the time box)

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Caloric intake

• To analyze my calorie intake
• I went to the menu of choices and selected the
  Food Composition and Dietary Assessment
  Software (15 June 2001) word.
• I then selected the Food Finder area.
• Next I found the line that asks What item do you
  want to search for and typed in the type of
  food that I wanted to search for. Example
  (hamburger) push enter
• Then I pressed the Fire up the deep fryer
  button
• This gave me a list of foods and then I selected
  the food that was most closely related to the
  food that I was searching for and that gave me a
  list of the calories and fat grams for that
  specific food.

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Caloric intake website

• http//www.fao.org/infoods/software/0softwar.htm
• http//www.calorieking.com/foods/category.php?cat
  21
• http//www.CyberDiet.com/ffq/index.html
• http//www.nat.uiuc.edu/energy/advanced.html
• http//www.caloriechart.org/
• http//www.caloriecount.org
• http//www.caloriecontrol.org

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Caloric intake page
Spreadsheet designed by Mike Ripplinger
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Excell Caloric Intake log
Spreadsheet designed by Mike Ripplinger
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Caloric intake website

• http//www.fao.org/infoods/software/0softwar.htm
• http//www.calorieking.com/foods/category.php?cat
  21
• http//www.CyberDiet.com/ffq/index.html
• http//www.nat.uiuc.edu/energy/advanced.html
• http//www.caloriechart.org/
• http//www.caloriecount.org
• http//www.caloriecontrol.org
• diet_ power_ point.ppt

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Hamburger

• 330 Calories
• 15 fat grams

Microsoft clip art
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2 Milk

• 130 calories
• 5 fat grams

Microsoft clip art
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On my caloric expenditure page I included

• The date I did the activity
• I made columns which included
• A time log (how long) in minutes I did each
  activity
• What the activity was
• The amount of time it took for me to do the
  activity (in minutes)
• The calories/minute/pound for my weight
• The number of calories I burned off doing each
  activity

• I included a subtotal of the total minutes for
  each day and made sure that it equaled either 24
  hours or 1400 minutes per day
• I also included the total number of calories
  burned off each day

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Calorie burner continued

• For a short cut I did the following
• I selected function 2 (http//www.nat.uiuc.edu/ene
  rgy/advanced.html )
• Step one I typed in my weight in pounds
• Step two I typed in the time I did the activity
  in the box.
• Step three I selected the activity ( sleep)
• Step four I selected the (Calculate Energy)
  button
• This told me how many calories I burned off while
  doing the certain activity. (sleep)
• I followed the above steps for running at 6 MPH
  and also watching tv. (Note the time lengths did
  vary per activity)
• http//www.caloriesperhour.com
• http//www.primusweb.com/fitnesspartner/index.html
  

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My caloric expenditure page
Spreadsheet designed by Mike Ripplinger
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Daily Caloric Expenditure sheet
Spreadsheet designed by Mike Ripplinger
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Calorie expenditure

• I discovered that if I weighed 120 lbs. and I
  slept for 480 minutes I burned off ___(392.7
  kcal)___calories
• I found out that if I weighed 120 lbs. and I ran
  at a 6 MPH pace for 45 minutes I burned off
  _(409.0 kcal)_ calories.
• I also found out that if I weighed 120 lbs. and I
  watched tv for 150 minutes I only lost _(136.3
  kcal)_calories.

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tennis

• Weight (120 lbs.)
• Time (60 Minutes)
• Cal/min/lb (4.5 kcal)
• Total calories lost (272.7 kcal)

Microsoft clip art
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Sleep

• Weight 120 lbs.
• Time 480 minutes (8 hours)
• Cal/min/lb (.8 kcal)
• Total calories burned
• (392.7 kcal)

Microsoft clip art
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Watching tv

• Weight (120 lbs.)
• Time (150 minutes)
• Cal/min/lb. (.9 kcal)
• Total (136.3 kcal)

Microsoft clip art
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In order to find out how many calories I burned
off I did the following

• I got on the internet at http//www.fao.org/in
  foods/
• Then I went to Food Composition and Dietary
  Assessment Software (15 Jun 2001)
• http//www.fao.org/infoods/software/0softwar.htm
• http//www.ag.uiuc.edu/food-lab/nat/
• http//www.nat.uiuc.edu/energy/
• http//www.nat.uiuc.edu/energy/advanced.html
• I selected function 2 (http//www.nat.uiuc.edu/ene
  rgy/advanced.html )
• Step one I typed in my weight in pounds
• Step two I typed in the time in minutes that I
  slept in the box.
• Step three I had to select inactivity and then
  selected sleep.
• Step four I selected the (Calculate Energy)
  button
• This told me how many calories I burned during
  a certain activity. (Sleep)

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Calorie expenditure

• I discovered that if I weighed 120 lbs. and I
  slept for 480 minutes I burned off ___(392.7
  kcal)___calories
• I found out that if I weighed 120 lbs. and I ran
  at a 6 MPH pace for 45 minutes I burned off
  _(409.0 kcal)_ calories.
• I also found out that if I weighed 120 lbs. and I
  watched tv for 150 minutes I only lost _(136.3
  kcal)_calories.

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My summary sheet

• I included
• The subtotal of calories burned off each day, and
  also the calorie intake for each day.
• I showed the subtotal of fat grams per day.
• I keep track of what my weight was at the
  beginning and ending of this activity.

• I showed the average calorie intake and
  expenditure per day.
• I showed what the difference was between the
  total caloric intake and expenditure was for the
  week.
• I figured out why I gained 2 lbs. during the week
  I kept tract of this information.

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My Summary Sheet
Speadsheet designed by Mike Ripplinger
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Excell Diet and Exercise Summary Sheet
Speadsheet designed by Mike Ripplinger
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Internet websites

• www.usda.gov/cnpp
• http//www.nat.uiuc.edu/energy/advanced.html
• http//www.primusweb.com/fitnesspartner/index.html
  
• http//www.caloriechart.org/
• http//www.caloriecount.org
• http//www.caloriecontrol.org
• http//www.caloriesperhour.com

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Internet websites