Balancing meal and activities is an essential nutritional recommendation for one to balance their weight. According to the Dietary Guidelines for Americans, 2010, adults should take total daily calories of 2,199 (kcal/d) (Wardlaw, Smith, & Collene, 2018). The daily calorie intake is also compared to daily activities such as exercises for better weight management. An increased calorie intake without exercise will lead weight gain thus leading to obesity. Based on the nutrition calculator, the table below shows the daily calories intake and my goals. From the results obtained from the Nutrition Calculator Plus, I need to balance the nutrient intake by increasing the calorie intake. To meet the threshold, I will be required to increase the daily intake of carbohydrates, fat, and dietary fiber. Additionally, I will also be required to reduce the protein and sugar intake. Another goal is physical activities to balance the calories absorption in the body thus reducing the weight.
Components Value Goal
Calories 2,348.38 3,512.01
Proteins (g) 106.59 54.43
Carbohydrates (g) 309.20 482.90
Sugar (g) 117.06 63.09
Dietary Fiber (g) 24.94 49.17
Fat (g) 77.45 109.26
Carbohydrates, protein, and fats are considered the key sources of calories (Wardlaw, Smith, & Collene, 2018). Alcohol also provides calories although in varying amounts as well as other foods and beverages. Carbohydrates produce four calories per gram, and they are the readily available foods. The carbohydrates are also sources of sugar and fiber depending on the types namely simple and complex. Sugar is also added to other foods, for instance, the table sugar in coffee. The carbohydrate intake is high as compared to other nutrients because it is readily available in grains and consumed in the form of starch. One should balance the intake of sugar, refined grains, and fiber. Proteins, on the other hand, have four calories per gram and also, they provide bodybuilding nutrients such as amino acids. Fats also provide calories about nine calories per gram which is higher than other macronutrients. Alcohol again is a source of seven calories per gram, and it is regarded as one of the top calorie contributors (Wardlaw, Smith, & Collene, 2018).
The need to balance the calorie intake is to manage the body weight where one should take a diet with an appropriate amount of calories. One can have calorie deficit because of a decreased intake and an increased physical activity. Physical activity, therefore, is another way of balancing the equation regarding weight management and calorie intake (Wardlaw, Smith, & Collene, 2018). The physical activities are also based on the age where children and adolescents have their specific activities that prevent excess gain that is different from that of the adults 19 years and above. Based on the Nutrition Calculator Plus report, I will be required to increase the calorie intake by increasing the daily intake of fat. Secondly, I will also reduce the daily intake of carbohydrates and proteins as well as the sugar. An increased amount of fat intake will be a source of more calories to meet the goals. An increased intake of these calories will lead to weight gain, and therefore an increase in the physical activity will be required. For the physical activities, I will have to increase the duration from 50 minutes to 70 minutes of exercise in general sports, softball, or fast pitch. For the light exercise, I will extend the exercise duration from 30 minutes to one hour of running or jogging.
References
Wardlaw, G. M., Smith, A. M., & Collene, A. (2018). Wardlaw's contemporary nutrition: A
functional approach. New York, NY: McGraw-Hill Education.
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