KONG HUA SCHOOL

Kauswagan, Cagayan de Oro City

Accredited: Philippine Accrediting Association of Schools, Colleges and Universities (PAASCU)

FOURTH QUARTER
PERFORMANCE TASK/WRITTEN WORK

ACTIVITY SHEET (EXAMPLE SHEET)

NAME: Alaiza Faith P. Dolores _ DATE PERFORMED: April 20, 2021

CALCULATING MY CALORIE INTAKE FOR THE DAY

NUMBER OF
TIME FOOD/DRINK SERVING SERVING SIZE CALORIE (cal)
8:15am Pork Giniling 1 76 grams 111
8:15am Rice 1 1 cup 150
8:15am Water 8 8 oz 0
8:15am Bacon 2 2 pieces 80
11:30AM Pork Chop 1 85 grams 118
11:30AM Banana 1 1 piece 105
11:30AM Pepsi 1 24 oz 150
11:30AM Rice 1 1 cup 150
11:30AM Water 2 250ml 0
2:30pm Special Mamon 2 2 pieces 320
Mocha
2:30pm Yakult 1 1 bottle 55
2:30pm Water 2 250ml 0
6:20pm Beef Lauya 1 1 cup 288
6:20pm Rice 1 1 cup 150
6:35pm Papaya 1 116 grams 50
6:35pm Fresh Calamansi 2 2 cups 128
Juice
10:00PM Clover 1 30 grams 160
10:00PM Water 3 250ml 0
2,015
 ESSAY (20 points)
Answer the following questions in not more than 5 sentences. DO NOT COPY and PASTE from the
Internet (Rubrics: 3 points-Content; 2 points-Originality)

1. Base from the data, are you getting enough calories? How many calories should you eat
based on height and age?
Based on the data gathered about calorie count per food intake there is a slight deficient on
the recommended calories based on height and age. According to the Food and Nutrition Research
Institute in the Philippines in 2015 the recommended calorie intake for females at my age, weight,
and height should be 2,280 kcal per day. To calculate the significant difference from the normal
calorie required there is a total of 265 kcal lacking on my diet. With this result I would act on adding
more food to cover up with the deficit in calories. It is very important to follow the recommended
guidelines on calorie intake to have better energy and to function well with daily activities. _
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2. How do you know if you are getting enough calories? What happens if you eat too little
calories? too many calories?
To have a better and accurate records on the calorie intake it is very important to follow the
standardized food calorie count published by the Food and Nutrition Research Institute in the
Philippines so there will be a guide and accurate values. Calorie in simple term is the unit of energy
and we can get this from the food that we eat. If we feel very weak or the opposite which is
hyperactive would mean there is an abnormal level of the calorie intake in our body. In detail, if we
are getting less amount of calorie then our body will respond by producing less energy and would
result into weak and inactive state of physique. In opposite, if the body senses large amount of
calorie intake then there will be upsurge of energy conversion which will result into hyperactive state
of body functioning. Therefore, it is important to keep updates on the food calorie intake and follow
what is recommended to stay healthy and on normal energy levels. _
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3. Is it possible to eat less and still gain weight?

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4. How many calories should a teenager like you have daily base from your age, height, and
gender?
In order to keep a standardized and accurate records it is important to follow guides from a
well stablished institution. In the Philippines we have the Food and Nutrition Research Institute of the
Department of Science and Technology as our guide. According to their published guideline dated
2015 on calorie intake per day a teenager at my age, height, and gender should have a total of
2,280 kcal per 24 hours. We should follow guidelines and take into consideration that there will be
difference according to the profile like the age, height, weight, and gender. This is to have accurate
and balanced energy requirements and usage. _
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