Activity 3 - Calculating Diets and Meal Planning

1. Determine your Height and actual body Weight

a. HEIGHT: 5’4
b. WEIGHT: 75 kg

2. Compute your Desirable Body Weight

DBW: Using Tanhausser Formula

DBW= (height - 100) [-10% (height - 100)]
5’4 = 5 (12 inch/ft) + 4 inch
= 64 x 2.54 cm/inch
= 162.56 - 100
= 62.56

DBW = 62.56 - (10% of 62.56)

= 62.56 - 6.256
= 56.304 or 56 kg

3. Compute your BMI and classify it based on WHO and Asian Classification

2
BMI: weight(kg) / height(𝑚)
75 kg with a height of 5’4
5’4 = 5 (12 inch/ft) + 4
= 64 x 2.54 cm
= 162.56 / 100
2
= (1. 6256)
2
= 2.642 𝑚

2
BMI = 75kg / 2.64 𝑚
2
= 28.4 kg/𝑚
BMI based on WHO Classification: OVERWEIGHT
BMI based on Asian Classification: OBESE 1
 4. Compute your BMR to get the Kcal

BMR (kcal/day) = 655.1 + (9.563 x W) + (1.850 x H) – (4.676 x A)

= 655.1 + (9.563 x 75) + (1.850 x 162.56) – (4.676 x 20)
= 655.1 + (717.225) + (300.736) – (93.520)
=1579.541 kcal or 1580 kcal

5. Distribute the total energy allowance with 60% carbohydrates, 15% protein, and 25% fats

TER (kcal) = DBW x PAL

= 56 kg x 35 ( LIGHT)
= 1960 kcal

CHO: 1960 x 0.60 = 1176 kcal

CHON: 1960 x 0.15 = 294 kcal
FAT: 1960 x 0.25 = 490 kcal

6. Calculate the number of grams of carbohydrates, proteins, and fats by dividing the calories for
each nutrient by the corresponding physiologic fuel values

DIET PRESCRIPTION: 1960 kcal

CHO: 1176 kcal ÷4 kcal/g = 294 - 295 g
CHON: 294 kcal ÷ 4 kcal/g = 73.5 - 75 g
FAT: 490 kcal ÷ 9 kcal/g = 54.4 - 55 g

7. Make a meal plan based on your diet prescription

Table 1.1 Food Exchange Plan List: (Prescription: Total Kcal:1960 CHO:295g CHON;75g Fat:55g)
List Food # of CHO CHON Fat Energy
exc (g) (g) (g) (kcal)
han
ge

I Veg 5 15 5 - 80

II Fruit 4 40 - - 160
 III Milk 1 12 8 10 170

VII Sugar 3 15 - - 60

Presc. carbs: 295g

Partial sum carbs;
82g
295 - 82 = 213
213 / 23 = 9.26 or 9
rice exchange

IV Rice A 4 92 - - 368
Rice B 3 69 6 - 300
Rice C 2 46 4 - 216

Presc. CHON: 75g

Partial sum CHON; 23g
75- 23= 52
52 / 8 = 6.5 or 7
meat exchange

V Meat LF 5 - 40 5 205
Meat MF 2 - 16 12 172

Presc. Fat: 55g

Partial sum Fat; 27g
55- 27= 28
28 / 5 = 5.6 or 6
Fat exchange

VI Fat 6 30 270

Presc. Energy: 1960

Partial sum energy: 2001
2001- 1960
ALLOWANCE = 41

TOTAL 289 79 57 2001

Table 1.2 Distribution of exchanges per meal

FOOD GROUPS NUMBER OF BREAKFAST MORNING LUNCH AFTERNOON SUPPER
EXCHANGES SNACK SNAKC

Vegetable 5 2 2 1

Fruit 4 1 1 1 1
 Rice A-Low Protein 4 3 1

B-Medium Protein 3 1 2

C- High Protein 2 2

Milk 1 1

Meat Low Fat 5 3 2

Medium Fat 2 2

Fat 6 1 3 2

Sugar 3 1 2

Table 1.3 Sample One-day Meal Plan

MEAL FOOD GROUP LIST NO. OF EXCHANGE SAMPLE MENU HOUSEHOLD MEASURE

VEGETABLE 2 Tomato 2 pcs

FRUIT 1 Papaya, ripe 1 slice

RICE C 2 Pandesal 2 pcs

BREAKFAST MILK 1 Milk, powder, full cream 5 tbsp

MF MEAT 2 Egg 2 pcs

FAT 1 Oil. Coconut 1 tsp

SUGAR 1 Sugar brown 1 tsp

AM SNACK FRUIT 1 Apple Red 1 pc.

RICE B 1 Rice cake (glutinous),pinipig 1 slice

VEGETABLE 2 PORK SINIGANG

Sitaw, bunga ½ cup cooked

Raddish ½ cup cooked

Tomato ½ cup cooked

LUNCH Okra ½ cup cooked

RICE B 2 Boiled Rice 1 cup

LF MEAT 3 Tenderloin 3 slices

FAT 3 Oil. Coconut 3 tsp

 FRUIT 1 Watermelon 1 slice

PM SNACK RICE A 3 Maja mais 3 slices

SUGAR 2 Polvoron 1 pc

VEGETABLE 1 Horseradish tree, leaves ½ cup cooked

Tomato ½ cup cooked

FRUIT 1 Coconut Water 1 cup

SUPPER RICE A 1 Sweet potato, boiled 1 pc

LF MEAT 2 Chicken breast 2 slices

FAT 2 Oil. Coconut 2 tsp

QUESTION FOR DISCUSSION:

1. What are the bases for estimating the desirable intake of an individual?
The Philippine Dietary Reference Intakes (2015), which acts as a reference used to plan and analyze the
nutrient intakes of healthy people, are the best grounds for determining an individual's ideal consumption. It
specifies the amounts of energy, nutrients, and other dietary components that healthy individuals should
consume in order to maintain their health, lower their risk of chronic illness, and avoid deficiencies. The
PDRI is comprised of three components; the Estimated Average Requirement (EAR), the Recommended
Energy/Nutritional Intake (REI/RNI), and the Tolerable Upper Intake Level (UL) (UL)

2. What are the pointers to consider in planning a normal diet?

When creating a normal diet, there are several factors to consider, but the most fundamental is the person's
BMI and where it falls based on WHO or Asian classification A person's BMI informs you a lot of things that
you should be mindful of because this is where you'll be focusing your meal planning. For example, if your
client is underweight, you should consider feeding him/her high-protein meals, however, if he/she is
overweight or obese, you should review the food exchange meal plan in order to provide him/her with an
appropriate diet plan. The second factor is your clients' gender and age group that your clients belong to.
There is a certain diet that you should be on the lookout for and a diet that you should concentrate on
based on your client's age and gender. Males aged 19 to 50, for example, require more high-energy diets
than females since their muscles are still developing. Lastly, evaluate their Physical Activity Level because
it will assist you to estimate their diet prescription.