Health & Society – ITESM Puebla

Period: Jan – May 2022

ACTIVITY: HEALTH AND NUTRITION

NAME AND ID
1. Elisa Gutiérrez Porras A01735870
2. Abril Fernández Urbina

Objective: Evaluate your physical health.

Material:

● Pencil
● Paper
● Calculator

Instructions

1. Measure your height.

a. Remove shoes, bulky clothing, and hair
ornaments, and unbraid hair that
interferes with the measurement.
b. Stand with feet flat, together, and
against the wall. Make sure legs are
straight, arms are at sides, and shoulders
are level.
c. Make sure you are looking straight
ahead and that the line of sight is
parallel with the floor.
d. Take the measurement while stands with
head, shoulders, buttocks, and heels
touching the flat surface (wall).
e. Depending on your overall body shape,
all points may not touch the wall.
f. Use a flat headpiece to form a right
angle with the wall and lower the
headpiece until it firmly touches the
crown of the head.
g. Make sure the measurer’s eyes are at
the same level as the headpiece.
h. Accurately record the height to the nearest 0.1 centimeter.
2. Measure your weight.
a. Use a digital scale. Place the scale on firm flooring (such as tile or wood)
rather than carpet.
b. Remove your shoes and heavy clothing, such as sweaters.
c. Stand with both feet in the center of the scale and looking to the front.
d. Record the weight to the nearest decimal fraction (for example, 25.1
kilograms).
Observations:

1. Calculate your Body Mass Index (BMI) using the following formula:
𝑊𝑒𝑖𝑔ℎ𝑡 (𝑘𝑔) 𝐾𝑔
𝐵𝑀𝐼 = 2 = 2
𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚) 𝑚

2. Look for your BMI in the OMS tables and select your Z-score.

Percentile >2 Obesity

Percentile >1 Overweight

Percentile Normal
between -2 and 1

Percentile <-2 Thinness

Percentile <-3 Severe thinness

3. Calculate your Nutritional Requirements (Total Metabolic Rate TMR):

𝑊𝑜𝑚𝑒𝑛 𝑇𝑀𝑅 = (8. 365×𝑊𝑒𝑖𝑔ℎ𝑡(𝑘𝑔) + 465×𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚) + 200)×𝐴𝐹 = 𝐾𝑐𝑎𝑙

𝑀𝑒𝑛 𝑇𝑀𝑅 = (16. 25×𝑊𝑒𝑖𝑔ℎ𝑡(𝑘𝑔) + 137. 2×𝐻𝑒𝑖𝑔ℎ𝑡 (𝑚) + 515. 5)×𝐴𝐹 = 𝐾𝑐𝑎𝑙

Activity Level Activity Factor

Sedentary (normal activities) 1.1

Light Activity (exercises 2-4 days/week) 1.2

Moderate Activity (sports 3-5 days/week) 1.3

Intense Activity (athletes) 1.4

 4. Write down your measurements here:

Person 1 Person 2 EXAMPLE

Weight: 47 kg 52 kg 60 kg

Height: 1.59 m 1.67 m 1.70 m

BMI: 18.6 kg/m2 20.12 kg/m2 20.76 kg/m2

Health state: Normal weight Normal weight Normal weight

(thinness/normal
weight/overweight)

Activity level: Regular Activity Regular Activity Light activity

TMR: 1688.10 kcal 1876.93 kcal 1790.88 kcal

5. Interrogate your partner about their regular meals. Ask about types of foods
consumed, sugar intake, fat intake, hours for taking meals, snacks, and
beverages. Write here your report and then calculate the amount of calories
that you are consuming per day:

Person 1 Person 2 EXAMPLE

Breakfast 1cup of coffee 1 banana 2 scramble eggs

1apple 1 cup of yogurt with ham
1scramble 1 glass of water 1 slice of bread
egg/oatmeal Calories: 332 kcal 1 cup of tea, no
sugar
200 kcal Calories: 495 Kcal

Snack 1glass of water 1 bag of chips 1 small chocolate

1banana 1 glass of water Calories: 109 kcal
1cup of yogurt Calories: 240 kcal

148 kcal
 Lunch 5tacos 1 avocado 1 cup of vegetable
1 plate of soup 1 slice of meat soup
1bag of chips 2 glasses of water 1 cup of rice
1 cup of soup 2 chicken thighs
935 kcal Calories: 516 kcal 2 glasses of water
Calories: 595 kcal

Snack 1glass of water 1 protein bar 4 cookies

1 glass of water 1 cup of coffee
Calories: 207 kcal Calories: 250 kcal

Dinner —--- 2 quesadillas 2 quesadillas

1 glass of water 1 glass of milk
Calories: 440 kcal Calories: 414 Kcal

Snack —-- 1 glass of water —

Total calories: 1283 kcal 1735 kcal 1856 Kcal

Result: +66Kcal more than

recommended

Analysis

1. Can you consider your diet as healthy? Mark the statements that are true about
your diet.
Person 1 Person 2

● Includes at least 2 dishes with fresh
vegetables.
● Includes at least 2 fruits.
● Sugar intake is less than 10% of total
diet.
● Water intake is bewteen 1.5 and 2.5
liters.
● Includes 2-3 dishes with high value
proteins (legumes, dairy, meat,
egg, fish).
● Includes no more than 1 fried dish.
● Includes healthy fats (avocado,
nuts, seeds, olive oil).
● Includes at least 2 dishes with fresh
vegetables.
● Includes at least 2 fruits.
● Sugar intake is less than 10% of total
diet.
● Water intake is bewteen 1.5 and 2.5
liters.
● Includes 2-3 dishes with high value
proteins (legumes, dairy, meat,
egg, fish).
● Includes no more than 1 fried dish.
● Includes healthy fats (avocado,
nuts, seeds, olive oil)

2. Can you consider your lifestyle as healthy? Mark the statements that are true
about your habits.
Person 1 Person 2
 ● Exercise at least 30 min daily.
● Enjoy outside activities at least 1-2
times a week.
● Shower at least 5 times a week.
● Brush your teeth at least 1 time
daily.
● Avoid alcohol consumption.
● Avoid tabaco consumption.
● Avoid drugs consumption.
● Sleep between 6 and 9 hours per
night.
● Meditate or spend alone time at
least once a week.
● Exercise at least 30 min daily.
● Enjoy outside activities at least 1-2
times a week.
● Shower at least 5 times a week.
● Brush your teeth at least 1 time
daily.
● Avoid alcohol consumption.
● Avoid tabaco consumption.
● Avoid drugs consumption.
● Sleep between 6 and 9 hours per
night.
● Meditate or spend alone time at
least once a week.

3. What can you improve on your diet?

I feel like I should be more conscious of what I eat and on my calorie intake and this way I
could lower my sugar levels and maybe even improve my physical health.

4. What can you improve on your lifestyle habits?

I think that lately I’ve been focusing a little bit too much on school and not enough on my
physical health. I haven’t been exercising and I haven’t adapted any healthy lifestyle
habits lately. I think if I could prioritize my physical well being again, I could make huge
improvements.

5. Which diseases are present in your family?

Person 1 Person 2

● Dibetes ● Dibetes
● Hypertension. ● Hypertension.
● Obesity ● Obesity
● Cancer ● Cancer
● Kidney failure ● Kidney failure
● Liver failure ● Liver failure
● Substance abuse ● Substance abuse

6. How can you prevent these diseases?

● Don't use tobacco

● Get regular medical care
● Eat a healthy diet
● Get medical care regularly
References
Centers for Disease Control and Prevention. (24 de October de 2018). Measuring Children's
Height and Weight Accurately At Home. Obtenido de
https://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/measuring_childr
en.html

Harvard T. H. Chan School of Public Health. (2011). The Nutrition Source. Obtenido de
Healthy Eating Plate:
https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/

Hospital Macarena. (s.f.). Nutrición Pediátrica. Obtenido de Cálculo de los requerimientos

nutricionales: lactante, preescolar y adolescente:
http://www.hospital-macarena.com/comunicados/Nutricion_Pediatrica/HTML/files
/assets/basic-html/page16.html

Tolonen, H., Kuulasmaa, K., Laatikainen, T., Wolf, H., & European Health Risk Monitoring
Project. (October de 2002). Recommendation for indicators, international
collaboration, protocol and manual of operations for chronic disease risk factor
surveys. Obtenido de Anthropometric measurements:
https://thl.fi/publications/ehrm/product2/part_iii5.htm