Appendix B 617 APPENDIX B Energy Expenditure in Household, Occupational, Recreational, and Sports Activities*” HOW TO USE APPENDIX B Refer to the column that comes closest to your present body mass. Multiply the number in this column by the number of minutes you spend in an activity. Suppose that an individual weigh- ing 80.0 kg (176 Ib) spends 45 minutes working out with free weights. To determine the energy cost of participation, multiply the caloric value per minute (6.8 kCal) by 45 to obtain the 45- minute gross expenditure of 306 kCal. Ifthe same individual does aerobic dance for 60 minutes, the gross (value includes resting energy expenditure) energy expended would be calculated as 7.8 kCal X 60 minutes, or 468 kCal. All values for energy expenditure expressed in kilocalores per minute, © Copyright © 1999, 2004 by Frank I. atch, Victor L. Katch, and William D. McArdle, and Fitness Technologies, Inc. '5043 Via Lara Lane, Santa Barbara, CA, 93111. No part of this appendix may be reproduced in any manner without writ- ten permission from the copyright holders. a78 Appendix B Energy Exp Solar en 0 56 3s 65 65 1" ry 86 9 2 no. in 16 130 1683 16 100, 186 20 36 2 a 5 32 56 38 50 57 1 64 rome 82 86 97 os u 61 5 8 84 88. 92 103 Ma n9 66 70 14 91 95 99 na 120 129 70 14 78 96 100 wos us 126 135 4 4 51 54 6366 69 2 83. 86 1 13 k: 94 99 wos 10s 116 125 129 1 18 19 coe 25 26 28 30 31 28 3 32a cope ae 4000 Al 43 45 49 51 52 54 42 45 480-07 5S 2 86: 5962 64 67 2 15 1’ 80 1 9286 10s 109 na 1s 127 131 136 65. 5 8 98 loz 106 15 us 23 a7 3 85. 89 95 97 99 106 108 no 26 27 30 a1 32 36 24 25 27 28 29 33 6 6366 69 72 os 84 104 Blo 8 MAL 158 164 m8 184 198 204 65. 81 86 80 94 95 loz no us 123 127 49 51 53 55 58 60 62 65 67 29 30 an 33 37 38 39 67 70 73 zu 85 89 92 45 48 50 52 57 59 61 16 1 18 19 21 22 22 a 35 37 38 40 43 45 46 48 29 31 3 33 35 a7 39 4 al 31 33 34 36 37 40 41 43 44 35 58 61 63 66 8 ia 14 86 90 94 97 12 105 109 4 60 63 66 68. 1 74 17 80 i 1D 83 86 89 93 96 100 4 42 44 46 4s 50 Pa 53 3838 4a 43 45 46 48 0 61 6a 1 37 65 10 80 29 a3 31 36 390 4g 54 56 59 61 64 66 Re ra 59 61 64 69 72 ar 39 4 5053 56 82 6s Appendix 8619 126 60 89 45 135 92 86 06 44 47 81 88 83Appendix 862i ig « 0 56 0 5 6 n u 7 0 8 86 ” Ey 95 os » 10 1 ko. 163 150 157 163 170 16 153 190 196 203 200 216 ET) ase as 3840 a a4 a5 47 49 31 33 3a 36 3a so 32 3436 40 4200 4a 45 47 49 51 53 55 87 59 61 63. 480 (5D 62 6568 1 74 1 80 83 86 89 92. 95 98. 80 «85 Ws os 120 125 130 135 40 145 150 155 161 166 36 62 67 69 2 1s 18 81 88. 9 94 58 64 To 13 76 19 82 85 92. 95 98 15 83 92 96 100 104 108 2 120 124 128 132 29 32 35 36 38 39 41 42 45 41 48 50 55. 64 10 73 76 19 82 85 92. 95 98. 101 a4 104 4 19 124 129 134 139 15: 155 160 165 40 45 49 51 53 56 58. 60 64 67 69. 1 81 90 99 103 107 2 16 120 129 133 138 ua 20 22 24 26 27 28 29 30 32. 33 34 35 u 12 12 13 14 a 1s 16 17 1s 18 19 20 20 21 22 23 ap 3 Mi te “aa $0748“ scas) 959 43 45 46 48 50 52 53. 55 57 Gaeees 68 4378 0 eres ena 96 100 104 108. ng 16 120 124 128 132 = go ay a thas ide. 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OPas Ogd 1-7 Fes 26 27 28 30 31 32. 33 34 35 36 aa A Rip euea dase Se 60 63 65 68. mu a 76 18 81 83 31 ey aa 38.4940 | pode tha 46 48 50 52. 54 56 58 60 62 64 6fou 409). <14 81 86 90 98 102 106 10 ns. 19 123. 127 131 135 is: cay: - “a0 aa Mess ot4ss Tuy, 38. 40 42 43. 45 46 43 50 51 53 1 12 12 4 i se 16 qa 18 18 19) 20 20 21 22 23 a ee Ko 22 53) a5, iss 60 63 65. 68 n 13 18 18 81 83. 76 at Bs 90 9488108 ua a 121 126 131 135 140 Ma us 155 go dae 448 4e Chaat to 56 58. 61 63 65 68. 70 72 14 Gy (70k © "5 th 79 haa) att = 80 95 99 103 107 ml us 19 123 137 131 a a5 35 7 3B dba 44 46 48. 50 51 53 55 ST 59 61 S igglt cas? 17 bi 3B ladp Ae 44 46 48 50 51 53 55 57 59. 61 Gi A 7000 7A 2 Aree era ARS | AMD 4 98 102 108 no ua wy 121 25 129 140 is7 6875 202 220 229 238 255 264 213 40 48 5053 58 63. 65 68. 73. 76 18 58 69 7376 84 91 95 98 108 09 13 87 4 126 132 138 43 49 160 166 m 62. oe ee 90 94 98. 102 108 4 uz 121 42 5 5456 62 65 7 70 13 18 81 84 51 61 64 88 a4 17 81 84 87 94 ar 100 57 687276 83. 87 90 94 98. 05 ua 35 4a te 4a) 304g Sa 53. 56 58. 60 65 69 42 4900 5255 60 62. 65, 68. 70 16 81 61 72 76 80 88 92 95 99 103 md us 9 34 40 2S As 9948 49 51 33. 55, 58. 62. 64 47 55 592 68 1 14 1 80 85 88 39) i aa ees) 58 59 61 64 66 a 74Appendix B 623 Appendix 8 & 1 4 7 88 @ 6 157 163 1m. 183, 20 216 89 93 101 los 55 57 62 64 80 83 90 93 38 40 43 45 60 63. 68 u ar 49 53 55 107 ne us a7 ua 95 99) 102 Be 15, 101 106 4 81 85 91 30 32 34 49 51 55 44 46 48 50 52 46 47 49 51 53 47 49 51 53 55 43 50 52 54 56 46 48 50 52 54 62 65 67 70 2 0 us 120 25 1 157 23 a4 25 26 27 32 18 Ma 150 156 162 185 1 ns 120 125 130 134 16 121 126 11 136 126 1 136 42 ur Mo 46 152 168 164 Ma 156 191 43 155 190 sowing 16 18 22 Lacrosse 70 74 79 83 87 92 96 107 ns 28 29 30 32 34 35 37 42 46 10 rn 12 12 3 4 4 16 18 23 24 25 27 28 30 31 36 38 41 43 25 26 28 29 31 32 34 38 4a 45 46 42 44 47 49 52 55 87 65 70 76 7s 32 33 34 36 38 40 42 56 58 24 26 28 29 31 32 34 45 46 23 24 25 27 28 30 31 41 43 67 ZA 15 80 84 88 92. los 103 132 126 139 74 79 84 89 94 99 103 17 1a 1st MI 156 65. 69 Z 1 8 85 89. 101 7 1 1332 26 64 BI 27 12 69 Appendix 8 625Dell Tre AN ened ig 50 53 36 a 65 1 a 8 86 2 98 % 0 nu 1s 16. 157 168 19 190 196 203 216 46 49 5255 58 61 64 67 70 13 75 18 81 84 87 80 93 96 52. 56 59 62 65 9 7. 8 79 82 85 89 92 95 99 2 105 09 1s mm 196 204 a3 1 29 237 46 54 2710 103 46 152 159 165 11 17 183. 190 303 46 66 68 i 1 17 80 82 85 91 7 83 us 123 128 133 138 143 48 153 163 34 37 53. 55 58 60 62 65 7 69 13 65 68 98 101 108 109 4 us 122 126 134 330035 49 51 53 57 39 61 63. 67 oo 106 151 157 163 176 182 189 195 208 13 la 19 20 21 22 23 24 25 26 43 63 66 69 14 79 82 85 7 47 1 14 11 83 89 92 95 98 64 97 101 108 110 4 18 122 126 130 14 68 99 103 107 a 16 120 125 129 133, 138 M2 84 1 196 132 137 M42 148 153 158 164 169 114 59 89 93. 97 101 105 108 ng 116 120 123 43. 46 65 68 11 1 18 79 82 85 90 57 60 63 65 68. 70 72 4 79 38 40 42 43 45 46 48 50 53 120 125 130 135 140 145 150 155 161 166 us 120 125 130 14 139 44 49 159 1 122 127 132 137 42 2 152 158 10) ene us 120 125 129 134 139 M4 153 83 ee 94 95 99 102 106 110 4 8 79 83 87 90 94 98 105 109 ua 120 1 ALS god 126 131 136 141 146 151 156 162 167 4 a 44 46 48 50 51 53 35 57 59 61 36 38 4. a4 46 48 50 52 BA 56 58 61 65 22 23 a4 a ea 29 30 32 33 34 35 36 38 39 40 Lr 18 19 a a 23 24 25 26 27 28 28 29 30 3a 24 25 at 29 31 32. 33 35 36 37 39 40 41 43 44 33 35 a7 40 as 44 46 48 50 5 53 55 57 59 61 69 13 78 82 87 - 102 106 mi us 19 124 128 132 137 M1 51 55 5861 64 TA 17 81 84 7 90 94 7 104 107 13 4 15 16 18 19 20 a 22 22 23 24 25 26 26 15 16 Wr 1s 4 22 23 24 25 26 a7 28 29 29 30 59 13 78 82 87 95 36 37 39 40 42 43 45 46 48 49 24 25 a7 28 30 bg 105 109 ua 118 123 12.7 21 136 M40 M5Act Appendix B a 38 40 42 45 47 50 5257 59 62 64 66 69 flan hillsides 9 lB om 8 kw“ yas track al 8 3 ks G aibeerd) plowed el 6 I OM aT ata 5 Walking, read evel 20 mph et! 3M ok 45 Ba 25 mph cf ais ur ow oo 5 a a a 55 ol 8 30 mph (6-0 46 48 M53 80 65 ® Ut 35 mph 40 43 MBB 568 66 8g 4 m 8 ~~ MM 40 mph 4602«49 BD 63 iy 89 ta a 8 ie Wallpapering » uo. we a BIO M8 4 eed ee Wate polo recreation i a ee 93 yt. ms oy BM er polo, competition 4 699) dO 35 Tal 186 B27 83 m3 98d Watering Sh a 18 a 87 98 IM gent yan Watch repairing Ho mh 166 a sung 581 ABs gy Whitevater fing, A i A 482 Pees 1B Al lor thie gee recreational Window leaning a9 80ST 8) OT Mo 45 ee SA RB RR Wind suring 3.85 Mh «tt te a | 580 oT Wresing competition $1 97s M8 1 ee 1S BAO Wat ting) Mb ke Ua 18) algae ee ieeey or ty Ug 8h aah Yogu 6 a hs We i etAPPENDIX C Assessment of Energy and Nutrient Intak ‘tary Survey Three-Day The three-day dietary survey represents a relatively simple yet accurate method to determine the nutritional quality and total calories of food consumed daily. The key to successfully accomplish these goals requires a daily log of food intake for three days that represent your normal eating pattern (includ- ing at least one weekend) Experiments have shown that calculations of caloric in- take made from records of daily food consumption are usu- ally within 10% of the number of calories actually consumed. For example, suppose a bomb calorimeter determined that your daily food intake equaled 2130 kCal. If you kept a three- day dietary history and estimated your calorie intake, the daily value would likely be within 10% of the actual value (1920 and 2350 kCal). Use four items to measure food: (1) plastic ruler, (2) standard measuring cup, (3) measuring spoons, and (4) bal- ance or weighing scale. Use Appendix A or consult one of several sources that list the nutritional content of foods including: Pennington JAT, Douglass JP. Bowes & Church’s food values of portions commonly used. 18th ed. Baltimore: Lippincott Williams & Wilkins, 2005. You may also wish to consult the following URL: http://nat.craa.com/ mainnat.html Measure or weight each of the food items in your diet. ‘This represents the only reliable way to obtain an accurate estimate of the size of a food portion. Be sure to do the fol- lowing: specific types, brands, and method of preparation. Example List as: Milk 8 floz, 2% milk 1/2 chicken breast 3 oz breast, baked, without skin Margarine 1 tsp. Fleishman’ Light Margarine Use these guidelines to estimate cooked portion sizes for these food categories: Meat and Fish Measure the portion of meat or fish by thickness, length, and width, or record weight on the scale, Vegetables, Potatoes, Rice, Cereals, Salads Measure the portion in a measuring cup or record weight on the scale. Cream or Sugar Added to Coffee or Tea Measure with measuring spoons before adding to the drink, or record weight on the scale. Fluids and Bottled Drinks Check the labels for volume or empty the container into the ‘measuring cup. If you weigh the fluid, be sure to subtract the 630 weight of the cup or glass. Sugar-free soft drinks usually have kCal values listed on their labels. Cookies, Cakes, Pies Measure the diameter and thickness with a ruler, or weigh on the scale, Evaluate frosting or sauces separately Fruits Cut them in half before eating and measure the diameters, or weight them on the scale. For fruits that must be peeled or have rinds or cores, be sure to subtract the weight of the non- edible portion from the total weight of the food. Do this for items such as oranges, apples, and bananas. Jam, Salad Dressing, Catsup, Mayonnaise Measure the condiment with the measuring spoon or weigh the portion on the scale, Record all the foods you consume using the blank 3-day food logs on the pages of this appendix. We encourage you to keep the sheets with you and record the pertinent informa- tion about the foods as you consume them, DIRECTIONS FOR COMPUTING YOUR THREE-DAY DIETARY SURVEY Step 1 Prepare a table (similar to Table C.1) indicating the intake of food items during a day. Include the amount (g or 02); caloric value; and carbohydrate, lipid, and protein content; the minerals Ca and Fe; and vitamins C, B, (thiamine), and B» (riboflavin); fiber; and cholesterol. Step 2 List each food you consume for breakfast, lunch, din- ner, between-meal eating, and snacks. Include food items that are used in preparing the meal (e.g., but- ter, oils, margarine, bread crumbs, egg coating, etc). Step 3 Weigh, measure or approximate the size of each portion of food that you eat. Record these values on your daily record chart (e.g., 3 oz of salad oil, 1/8 piece of 8” diameter apple pie, etc.) Step 4 Record your daily calorie and nutrient intake on a chart similar to Table C.1, which was recorded for a 21-year-old college student. Record the daily totals for the caloric and nutrient headings on the “Daily and Average Daily Summary Chart” (Table C.2) When you've completed your three-day survey, compute the three-day total by adding up the values for days 1, 2, and 3; then divide by 3 to determine the daily average of each nutrient category.