1.-Calculate
with the tables and formulas of OMS the calories you need in a day based on
your basal metabolism, age and amount of physical activity performed
Calories
necessary according to OMS:
-Formula:
GETD = TMB x EAF
We
calculate the TMB, choosing the right formula for us:
Formula Man
(10-18 years): TMB = 17.5 x P + 651 TMB = 1561 (P = 52)
We consider
the energy expenditure by physical activity (EAF):
EAF = 1.55
We
calculate the caloric need =
GETD = TMB
x EAF GETD = 1561x1.55 GETD = 2419.55
* The
caloric need is 2419.55
2.- Choose
any day of the week, write down the food and quantities of the same consumed,
and estimate the calories and amounts of macronutrients in your diet that day,
taking as reference the table of calories from food.
Food
consumed in one day:
Breakfast:
Glass of
Milk (approximately 400 ml)
Lunch:
Cheese
Portion
Food:
Plate of
white rice accompanied by bread
Snack:
Two apples
Dinner:
3 eggs
omelet with tenderloin steaks accompanied by fried legs
We
developed the table of calories and macronutrients:
Total daily
calories: 2619.2
3.- Taking
as a reference the calories you need to consume daily calculated, and the
amount of macronutrients and calories you consume any day in your diet: Adjust
and modify your diet
Calories
needed: 2419.5 kcal
Calories of
carbohydrates needed (50%)=1209.7 kcal
Calories of
proteins needed (30%) =725.8 kcal
Calories of
fats needed (20%) =484 kcal
Personalized
diet :
Breakfast:
Glass of
skim milk with sweetened cornflakes
Lunch:
Piece of
fruits and Portion of ricotta cheese
Food:
Pastron
meat with Swiss chard and bread
Piece of
fruit
Snack:
Two apples
Dinner:
Squids and
piece of fruit
4.- Write a comment explaining what changes you have done to make your diet healthier
The changes made in the new diet to make it healthier have been to replace the excesses of meat with other foods that provide a greater balance to the macronutrients. Adding more pieces of fruit as they favour the calories of the HC. Eliminate excessive fats and provide a better balance to the diet. Increasing the variety of foods as it makes the diet healthier. Another fact was proper proportion of each food. Reduce and eliminate snacks that decompensate the diet and reduce the number of calories per day
