NUT 201

Assignment 2- Energy Balance & Physical Activity (10%)

Names:
- Gaelle Tannous
- Lynn Gemayel
- Andrea Tannous
- Dovan Khalife
- Ryan Mouawad

Ms. Diana is a 43 years old married woman with two kids aged 8 and 5 years old. Ms. D is an accountant
and she works at a company where most of her day involves sitting behind a desk. During her day at
work, she is barely active and always takes the elevator.

Ms. D has a housekeeper who deals with all house chores, grocery shopping and cooking. After work,
Ms. D comes back home around 6:00 PM, sits a bit with the kids and reads to them in bed. After that,
she spends some time with her husband while watching their favorite TV show.

Ms. D currently weighs 85 kgs and her height is 175 cm. For the past four months, she noticed that she
has been gaining weight at a rate of approximately 2 kg/month.

She also noticed that for the last couple of months, they had lots of events (celebrations, trainings) at
work that involved food consisting mostly of sandwiches, cookies, doughnuts, cakes, and soft drinks. She
also noted that she has been regularly having buttered popcorn, fried nuts or chips while watching her
favorite night show.

Ms. D decided to lose the gained weight and therefore enrolled at the gym where she is planning to
attend cardio classes 3 days a week for a 45-60 min duration.

Please answer the following questions and show all your calculations:

1. What is Ms. D’s current BMI and how yould you classify it? Are there any risks associated with
this BMI? (1 point)
weight (kg) 85 2
 BMI= 2 = 2 =27.76 kg/m
height (m) ( 1.75 )
 She’s considered to be unhealthy since her BMI falls within the range 25—30
kg/m2
 Shes at risk of many isuues including:
o Cardiovascular diseases
o Stroke
o Higher cancer risks
o Respiration problems
o Hormonal problems
o Obesity
o Diabetes (type II)
o Hypertension
 2. Which other data or information do you need to gather in order to evaluate Ms. D weight and
health status? (1 point)
Her lifestyle:
She’s sedentary; barely does any activity, always sits (at work and at home), someone does all
the house work for her.
She eats unhealthy: at events done at her work, all she eats are food rich in fat (especially
saturated and trans fats) such as cookies, doughnuts, cakes,soft drinks… and at home instead of
eating healthy food all she’s eating is also food rich in fat like buttered popcorn, fried nuts or
chips

3. What is the amount of extra calories that Ms. D has been ingesting everyday for her weight to
increase at the specified rate? (1 point)
She’s eating 200 extra calories/day

4. Give Ms. D at least 3 strategies to help her lose weight (1.5 points)
 Train regularly; about 90 minutes/day. (doing resistance exercises, walk around
at work and at home, use stairs instead of the elevator, go grocery shopping
instead of making the house keeper do it, play with the kids…)
 Behavioral modification; for example instead of eating fried snacks at night, its
better to eat baked snacks. In celebrations and events, let her go for the
healthier food options.
 Control her calorie intake by cutting off the 200 extra calories she eats everyday.
5. At her current weight and assuming that Ms. D didn’t start practicing any physical activity yet,
what is her TEE ? Use the quick method. (1 point)
TTE= weight x 0.95 x 24= 85 x 0.95 x 24= 1,938 Cal.

6. How many calories should she consume per day in order to lose 0.5 kg of fat per week? (0.5
point)
To maintain weight, TTE=E input= 1,938
To loose 0.5kg in 1 week, she should eat 500 Calories less everyday, for a week.
 1,938-500= 1438 Calories per day
7. How should the macronutrients be distributed (in kcal and g) based on your answer to
question 8 ? (1.5 point)

She should consume 1.2 g of proteins /kg.

8. What will her exact protein needs be once she starts her cardio workouts ? (0.5 points)
Mrs D is doing moderate intensity activities.

1.2 g/kg  she needs 1.2 x 85= 102 g of proteins

9. Give her at least two post-workout meal recommendations and explain your choices. (1 point)
- Lebanese stew containing a combination of grains (rice, beans….) {carbohydrates}
and meat/chicken/dairy…. {proteins}
- Animal food ( fish, chicken breast, steak…) {proteins} with potatoes {carbohydrates}
 They are recommended is it has a variety of all food groups, and it contains
carbohydrates and proteins
(she should also drink water)

10. One of her colleagues suggested to skip meals, another one suggested to follow the keto diet
as it has been a success in losing weight. What would you advise Ms. D regarding those two
suggestions? (1 point)

Never skip a meal!! Skipping a meal is never a good way to loose weight! She should
have at least 3-6 small meals everyday.
Concernig the keto diet, its also not healthy since it is focused on only one kind of food.
A healthy diet is a diet that has variety!