Name: Camille Anne V.

Paulino Date of Submission: October 7,2022

Student No: 21-1-00461
BSN (Section): BSN 2-1
Emilio Aguinaldo College - Manila
Nutrition and Diet Therapy - Laboratory
Lab Activity – Meal Planning

1. Determine your height and actual body weight

 Height: 152.4 cm
 Weight: 50 kg
2. Compute your Desirable Body Weight
 Formula: DBW = (height-100)-[10 %( height-100)]
 Solution:
 DBW = (152.4cm – 100) – [10% (152.4cm – 100)]
 DBW = 52.4 – (0.10 x 52.4)
 DBW = 47.16

3. Compute your BMI and classify it based on WHO and Asian Classification
weight (kg)
 Formula: BMI = 2
Height(m)
 Solution:
50 kg
 BMI =
2.323 m2
 BMI = 21.524 kg/m2
 Classification on WHO: Normal
 Asian Classification: Normal
4. Calculate your BMR to get the kcal
 Formula for females: BMR (kcal/day) = 655.1 + (9.563 x W) + (1.850 x H) – (4.676 x A)
 Solution:
 BMR = 655.1 + (9.563 x 50 kg) + (1.850 x 152.4 cm) – (4.676 x 19 yrs.)
 BMR = 1326.346 kcal
5. Distribute the total energy allowance with 60% carbohydrates, 15% protein, and 25% fats.
 Formula: TER = DBW x PAL
 Solution:
 TER = 47.16 x 35 (Light)
 TER = 1650.6 or 1651 kcal
 Distribution:
 CHO = 1651 x 0.60 = 990.6 kcal
 CHON = 1651 x 0.15 = 247.65 kcal
 Fats = 1651 x 0.25 = 412.75 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: 1651 kcal
 CHO: 991 ÷ 4 kcal/g = 248 ~ 250 g
 CHON: 248 ÷ 4 = 62 ~ 60 g
 Fats: 413 ÷ 9 = 46 ~ 45 g
 Ergo,
 CHO: 250 g
 CHON: 60 g
 Fats: 45 g

7. Make a meal plan based on your diet prescription

List Food No. of Carbohydrate Protein (g) Fat (g) Energy (kcal)
Exchange (g)
I Vegetable 4 12 4 - 64
Fruit 3 30 - - 120
Milk 1 12 8 10 170
Sugar 3 15 - - 60
Carbohydrate Partial Sum: 69
250 (prescribed CHO)
- 69 (Partial sum CHO)
181 (181 ÷ 23 = 7.87 or 8 rice exchanges)
IV Rice A 2 46 - - 184
Rice B 2 46 4 - 200
Rice C 4 92 16 - 432
Protein Partial Sum: 32
60
- 32
28 (28 ÷ 8 = 3.5 or 4 meat exchanges)
V LF Meat 2 - 16 2 82
MF Meat 2 - 16 12 172
Fat Partial Sum: 24
45
- 24
21 (21 ÷ 5 = 4.2 or 4 fat exchanges)
VI Fat 4 - - 20 180
Total 253 64 44 1664

Food Groups Number of Breakfast Morning Lunch Afternoon Supper

Exchanges Snack Snack
Vegetable 4 1 2 1
Fruit 3 1 1 1
Rice A-Low Protein 2 2
B-Medium Protein 2 1 1
C-High Protein 4 2 1 1
Milk 1 1
Meat Low Fat 2 1 1
Medium Fat 2 1 1
Fat 4 1 3
Sugar 3 1 1 1

Meal Food Group List No. of Exchange Sample Menu Household Measure
Breakfast Fruit 1 Banana, Lacatan ½ piece
MF Meat 1 Ham 2 pcs
Vegetable 1 Green Cabbage 2 pcs
Fat 1 Cream Cheese 1 tbsp.
Rice C 2 Hamburger Bun 2 pcs
Morning Snack Rice C 1 Ensaymada 1 pc
Sugar 1 Taho may arnibal at ¼ cup
sago
Lunch Vegetable 2 Mixed Vegetables 4 tbsp.
(Corns, Peas and
Carrots)
Fruit 1 Mangga, Kalabaw, 1 slice
Hinog
Rice B 1 Bigas, maputi, sinaing ½ cup
Rice C 1 Pasta ½ cup
LF Meat 1 White Meat 1 slice
MF Meat 1 Chicken egg whole 1 pc medium
Fat 3 Olive oil 3 tsp
Sugar 1 Leche Flan 1 slice
Afternoon Snack Rice A 2 Biko 2 slices
Sugar 1 Kiamoy 2 pcs
Supper Vegetable 1 Kangkong, Bulaklak 4 pcs
Fruit 1 Watermelon 1 slice
Rice B 1 Bigas, Maputi, ½ cup
Sinaing
Milk 1 Milk, Cow 1 cup
LF Meat 1 Tenderloin 1 slice