Question

Kristen, who was active in competitive sports throughout high school, has decided to run a marathon with some of her college friends. She has started training and monitors her miles, time, and calories using a wrist band and training app. She is 25 years old, 5 ft, 8 in. tall, and weighs 135 lb. She eats all sorts of foods, likes fruits and vegetables, but tries to avoid greasy foods. She says coffee is her downfall—she drinks 4–6 cups a day. She doesn't like sweets, although she keeps ice cream in her freezer. A family history notes that her mother needed angioplasty to treat occluded arteries shortly after menopause and that her father is not at risk for any chronic conditions. Although she would eventually like to have children, Kristen is not pregnant now. An analysis of a 24-hour dietary recall shows the following:

2090 cal

352 g carbohydrate (67% of calories)

41 g total fiber

34 mg iron

958 g calcium

690 mcg RAE vitamin A

98 g protein (19% of calories)

33 g fat (14% of calories) (7 g saturated fat, 1 g trans fat, 1.5 g omega-3 fatty acid, 99 mg cholesterol)

3343 mg sodium

158 mg vitamin C

5.0 mcg vitamin D

8.7 mg TE vitamin E

586 mcg DFE folic acid

283 mg choline

1. How many calories does Kristen need to maintain her weight?

2. Is she eating enough to support daily workouts?

3. Describe three health-promoting aspects of Kristen's diet?

4. Make three suggestions that could improve Kristen's diet.

Answer 1

1, she needs 2423kcal/day to maintain her weight.
convert weight into kg
135lbs = 61kg
5 feet 8inches = 173cm height
calculate BMR
BMR= (10 X with in kg) +( 6.25 X heignt in cm) - ( 5X age in years) -161
= (10 X61) +(6.25 X 173) - (5X25) -161
= 610 + 1081 -125-161
BMR = 1405
she is very active so multiply the BMR with 1.725
1405 X 1.725 = 2423kcal/day
2, About 45 to 65 % of total daily calories should we get from carbohydrates when we exercise. eating the right kind of carbohydrate is important. she should focus on complex carbohydrate that we get in whole grain, fruits and vegetables, and beans.thie help to stabilize the blood sugar level. grains that contain vitamins and minerals keep our body well at its best. she needs extra calories to support daily workout.
3, She should limit her sodium intake to avoid coronary vascular diseases.
she need to limit her coffee intake
she has to limit her sweet and total fat intake and she need to take adequate rest to balance the energy.
4, She should include carbohydrates that from fruit, vegetables, beans, whole gains and she should include low fat in her diet.
she needs to drink plenty of water that helps to hydrate her well during exercise.
she needs to increase her protein intake that increases the impact of their exercise.