Assignment 1

Individual Diet Planning

Name : MUHAMMAD SHAZWAN BIN SYAMSUL BAHRI

Student ID : 2020350259
Group : NBH5B
Date of submission : 18 JUNE 2022
 My Food Diary

Name: MUHAMMAD SHAZWAN BIN SYAMSUL BAHRI

Student ID: 2020350259
Group: NBH5B

My Energy requirement per day (kcal): _1875__

Show your calculation:
BMR (MJ/day) = 0.0550 (W) + 2.480
= 0.0550 (50) + 2.480
= 5.23 MJ/day

BMR (Kcal/day) = 5.23 * 239.005736

BMR (kcal/day) = 1250 kcal

BMR * Physical Activity = 1250 * 1.5 (Sedentary)

= 1875 kcal/day
Day 1: 8.6.2020 / Saturday

Meal eaten & Where Food or beverage Amount Food preparation Content analysis
Time eaten? eaten (ingredients)
Breakfast Food stall Roti canai telur 1 piece Butter, oil, flour, egg Energy (kcal): 356
0830 Protein (g): 12.42
Fat (g): 13.5
CHO (g): 46.17
Fibre (g): 0
Sodium (Na) (g): 52

Dhal 1 small bowl Energy (kcal): 58

Protein (g): 2.48
Fat (g): 2.16
CHO (g): 7.2
Fibre (g): 0.3
Sodium (Na) (g): 536

Teh Tarik 1 glass Tea, Sweetened Energy (kcal): 89

300ml condensed milk Protein (g): 0
Fat (g): 3
CHO (g): 15
Fibre (g): 0
Sodium (Na) (mg): 21
Dinner Food Stall 1 Plate White Rice Energy (kcal):
Protein (g): 3
1 JUNE 2022 Fat (g): 0
Wednesday CHO (g):
Fibre (g):
Sodium (Na) (mg):

White Rice
Mixed Vege 1 Bowl Carrot, cauliflower, Energy (kcal):
chicken, mushroom, Protein (g): 2
Fat (g): 0
CHO (g):
Fibre (g):0
Sodium (Na) (mg): 0

Tomyam 1 Bowl Squid, Prawn , chicken, Energy (kcal): 204

tomatos, lemon grass. Protein (g): 25
Fat (g): 7
CHO (g): 12
Fibre (g): 0
Sodium (Na) (mg): 0
1. What is your average total energy intake for 2 days? Show the calculation. (2 marks)
Answer:
Day -1 = 356 + 58 + 89 = 503
Day -2 =

2. Calculate your energy requirement using the Ismail et al formula. Show your calculation. (2 marks).
Answer:
BMR (MJ/day) = 0.0550 (W) + 2.480
= 0.0550 (50) + 2.480
= 5.23 MJ/day

BMR (Kcal/day) = 5.23 * 239.005736

BMR (kcal/day) = 1250 kcal

BMR * Physical Activity = 1250 * 1.5 (Sedentary)

= 1875 kcal/day

3. Based on your food intake, identify 2 foods that you think are good for your health. Explain why. (4
marks)
Answer:
No List of good food Explanation
1 Mixed Vege Because vege are good source of dietary fiber.
2 White Rice White ricer are low fiber content may help with digestive issues.

4. Based on your food intake, Identify 2 foods that you think are bad for your health. Explain why. (4
marks)
Answer:
No List of bad food Explanation
1 Teh Tarik Teh Tarik content to many sweetness
2 Roti Telur Too oily
5. Based on your food intake, suggest 4 ways on how can you improve your food intake? (8 marks)
Answer:
No Suggestion Explanation
1 Try to eat more vege
2 Try to drink a plenty of
water
3 Keep doing more exercise
4 Maintain your calories
 PART 2

Complete the table.

Formula: 1 Carbs = 4 Kcal

1 Protein = 4 Kcal
1 Fat = 9Kcal

Nasi Lemak Energy = 35*4 + 13*4 + 25*9

= 140 + 52 + 225
= 417

1. Calculate the Body Mass Index (BMI) for Ahmad. Show your calculation. (2 marks)
Height – 175cm = 1.75M
Square of height = 1.75 x 1.75= 3.0625
Weight = 80Kg
BMI = 80/3.0625 = 26.12#
2. Calculate the energy requirement for Ahmad using the Ismail et al formula. Physical activity
level is sedentary. Show your calculation. (2 marks)
Answer:

BMR (MJ/day) = 0.0432(Weight) + 3.112

= 0.0432 (80) + 3.112
= 6.568
BMR = 6.568* 239.005736
= 1569.79Kcal

1569.79 * 1.4

= 2197.71 kcal/day

3. Does Ahmad dietary intake achieve his Energy Requirement? (2 marks)

Yes or No? Explanation
No Because Ahmad BMI is 26.12 equal to overweight

4. If Ahmad want to reduce / lower / cut down his energy intake, suggest 2 foods or drinks Ahmad
should remove from his intake. Explain why? (4 marks)
No. Food / Drinks Explanation
1 Kuih Keria Ahmad should take kuih keria lower than 5 pcs so that lower
all the carbs and fat.

2 Kerepek Pisang Ahmad should change to another supper snacks because

kerepek pisang is the highest fat of all.
5. Based on your answer in (6), suggest 2 foods or drinks that Ahmad can replace in his intake.
Explain why? (4 marks)
No. Food / Drinks Explanation
1 Fish Lower risks of heart disease

2 Water Maintain of your body fluids

6. Overall, give your comments on Ahmad food intake with reference to the Malaysian Dietary
Guidelines 2020 (5 marks).
No. Comment Explanation
1 KM12 Drinks a plenty of water can help lose weight

2 KM11 Can boost heart health

3 KM7 Because KM7 provide structural and mechanical

support and maintenance

4 KM3 The time spent on physical activity can be gradually

increased for additional health benefits

5 KM5 Protecting against heart disease