Dietary Guidelines

and Food Guides

Laboratory 3
 Group Members
AARON CHARLES ESTRADA
DIANNA ROSE BASCO
AIVIE ELEONOR DELA CRUZ
MA. FATIMA RITZ FIGUERRES
DECANN TUCONG
AUBREY CHLOE VILLADOLID
1. 2 exchange of high fat Meat:
2g CHO 8g PRO 16g PRO 10g Fat 122Cals

2. 2 cups of rice:
92g CHO 8g CHON 46g CHO 0g Fat 400Cals

3. 3 exchanges Vegetable B:
32Cals 6g CHO 1g Fat 3g PRO 9g PRO

4. 4 exchanges fruit:
40g CHO 40Cals 10g PRO 10g Fat 10g CHO

5. 5 teaspoon of Cooking Oil:

200Cals 5g Fat 5g PRO 225Cals 5g CHO

6. 3 exchanges sugar
80Cals 60Cals 20g CHO 60g CHO 15g Fat

7. 2 exchanges of Full Cream Milk

12g CHO 8g PRO 20g Fat 320Cals 170Cals
Exercises using Food Exchange List provided:
8. Mother prepares breakfast for her 18-year-old nursing student – 5 strips of bacon, 6 pieces of small pandesal, and 1 glass of low-
fat milk. How many calories did the 18-year-old student take?
ANSWER: 550 CALORIES
Solution:
BACON = 225 kcal
PANDESAL = 200 kcal
LOW FAT MILK = 125 kcal
Total: 550 kcal
9. A group of nursing students prepares a meal for a food presentation. They prepare 4 slices of tasty bread spread with 2 teaspoons
of condensed milk, and 1 cup of rice with low-fat fish fried in 3 teaspoons of cooking oil. How many calories will they get?
ANSWER: 596 Calories
Solution:
BREAD = 200kcal
CONDENSED = 20 kcal
RICE WITH LOW FAT FISH = 200kcal + 41kcal
Cooking Oil= 135 kcal
Total: 596 kcal
10. During the fiesta, we always prepare a fruit salad. How many calories are there in fruit salad if I made a fruit salad out of 24
tablespoons of canned fruit cocktail and 6 teaspoons of condensed milk?
ANSWER: 380 Calories
Solution:
Fruit Cocktail = 320kcal
Condensed Milk = 60kcal
Total: 380 kcal
Compute your TER per day. Make a menu planning by computing the CPF grams provided for a day.
The client eats during breakfast = 11/2 cup of rice, 2 pieces of a chicken egg, fried in 1 teaspoon of
canola oil, 1 tetra brick of magnolia low-fat milk and water; am snack = 2 goldilocks ensaymada and 1
cup canned pineapple juice sweetened; lunch = 2 cups of rice, 4 slices of ham fried in 1 teaspoon of
canola oil, 3 glasses of water, and 1 slice of watermelon; pm snack = 6 pieces mammon Tostado and
water; dinner = 6 slices of tasty bread, 6 teaspoons of strawberry jam and water.
Analyze the problem and present the problem:
1. What are your BMI and its classification?
BMI
Weight - 65kg
Height - 5’5 in (1.65 in meters)
Age - 22 years old Female
Work / Physical Activity - Student
BMI =kg/m^2
65 kg/1.65^2= 65/2.72m^2= 23.90

BMI: 23.90 CLASSIFICATION: Healthy

2. What is your Desirable Body Weight?
DBW= height in cm - 100 - (10%)
5x12= 60
60+5= 65 inches
65in x 2.54 = 165.1
165.1 - 100 - (10%) = 65
DBW: 65kg
3. What is the difference between your ideal body weight and your actual weight?
The actual body weight of the client is 65kgs and her ideal body weight is 57.5kgs. This indicates that the
client is overweight considering her gender, height and actual body weight.
4. What is your TER?
TER= DBW x PA Value
65 x 35 = 2275
Total Energy Requirement : 2275 kcal
5. What is the CPF in grams?
METHOD 3 is used. “65 15 20”
Carbohydrates
2275 x 0.65 = 1478.75
1478.75 / 4 = 369.69
369.69 grams of carbohydrates per day
Protein
2275 x 0.15 = 342.25
342.25 / 4 = 85.31
85.31 grams of protein per day

Fats
2275 X 0.20 = 455
455 / 9 = 50.55
50.55 grams of fat per day

6. What is the total carbohydrate in

grams in a day?
369.69 grams of carbohydrates per
day
7. What is the total protein in grams in
a day?
85.31 grams of protein per day