2nd evaluation job 4th ESO
1st.
Select 2 activities that you could practice and estimate the number of
kilocalories you could burn.
3.5 x ______
(weight in kg) = ____ : 200 x (activity index) = _____ Kilocalories
burned in 1 minute x _____ (time in minutes) = _______ Kilocalories burned.
3.5 x ______
(weight in kg) = ____ : 200 x (activity index) = _____ Kilocalories
burned in 1 minute x _____ (time in minutes) = _______ Kilocalories burned.
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Activity
|
METS ( 3.5 ml/kg.min/200)
|
|
Mountain bike
|
8.5
|
|
Ride bike.
Less than 16 km/h
|
4
|
|
Bike (general)
|
8
|
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Bike (low
intensity)
|
6
|
|
Bike (medium
intensity)
|
8
|
|
Bike (high
intensity)
|
10
|
|
Health
club (in general)
|
5.5
|
|
Circuit
training
|
8
|
|
Skiing machine
|
7
|
|
Step machine
|
9
|
|
Stretching/
Yoga
|
2.5
|
|
Dancing
|
4.8
|
|
Aerobic
|
8
|
|
Walk in
mountain
|
8
|
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Walk down
stairs
|
3
|
|
Walk up stairs
|
8
|
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Walk on grass
|
5
|
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Swimming back
style
|
7
|
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Swimming style
breaststroke
|
10
|
|
Swimming crawl
(moderate)
|
8
|
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Swimming crawl
((fast)
|
11
|
|
Running (in
general)
|
7
|
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Running (8
km/h)
|
8
|
|
Running (11
km/h)
|
11.5
|
|
Running (14
km/h)
|
15
|
|
Running (16
km/h)
|
16
|
|
Walking
(moderate)
|
3.3
|
|
Walking (fast)
|
5
|
2nd Select
a correct diet estimate your RMB and your physical activity.
RMB : Men :
Men = 66.473 + [ 13,752 x weight in kg] + [ 5.0033 x height in cm] - [ 6,755 x
age ] = ____________ kilocalories daily .
RMB Women :
Women = 655,1 + [ 9,463 x weight in kg] + [ 1.8496 x height in cm] - [ 4.6756 x
age ] = _____________ kilocalories daily .
RMB
+ Activity = _______ Kilocalories that you burn in a day.
3rd Read the article on
the link and answer the next questions:
a) What is the problem according Dr. Nestle
about the amount recommendation about sugar?
b) What is the most important information
that labels has to include according EU?
c) What is the big difference between US
and EU?
d) Explain the differences between EU and
US system to identify additives.
e) In your opinion… what is the best?
4th Make a diet of one
day taking into account your metabolic needs and nutritional recommendations.
Daily nutritional needs :
Total Kcal : HC complex __________ _________ 60%
Sugar: ____________ Less than 10% Unsaturated fats
________ 20%
Saturated Fats:___________ Less than 5%
Proteins _______ 15%
* kilocalories ingested - ( + RMB burned kilocalories
) = calorie Balance.
20% Breakfast
10% Mid Morning Snack
35% Lunch
10% Afternoon snack
25% Dinner
In a diet of 2000 kilocalories
|
Recommended for a daily diet of 2000 kcal amount . |
|
|
|
Recommended for adults
|
|
Energy
|
2000 kcal amount
|
|
Total fat
|
No more than 70 g
|
|
Saturated
fats
|
No more than 20 g
|
|
Carbohydrates
|
270 g
|
|
Total sugar
|
No more than 90 g
|
|
Protein
|
50 g
|
|
Fiber
|
At least 25 g
|
|
Salt
|
No more than 2.4 g
|
|
Moment of the day
|
Food
|
Amount
|
Kilocalories
|
HC complex
|
HC simple, sugar
|
Fat Unsat.
|
Fat Sat.
|
Proteins
|
|
Break-
Fast
(25%)
|
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Snack (10%)
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Food
(35%)
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Afternoon
Snack
(10%)
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Dinner
(20%)
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Totals
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|
|
Moment of the day
|
Food
|
Amount in grams or ml
|
Kilo calories
|
CH complex
|
CH simple
|
Fats unsaturated
|
Fats saturated
|
Proteins
|
|
Breakfast
|
Milk no fat
|
200
|
164
|
23
|
0
|
1
|
0
|
18
|
|
Cereals Corn Flakes
|
50
|
190
|
38
|
9
|
0,5
|
0,25
|
7
|
|
|
Cereals Chocapic
|
50
|
205
|
20
|
15
|
3
|
2
|
4,1
|
|
|
Kiwi
|
1 piece
|
80
|
14,7
|
0
|
0,55
|
0,09
|
1,15
|
|
|
Orange
|
1 piece
|
167
|
19
|
0
|
8
|
0,1
|
1,3
|
|
|
Marmalade
|
1 spoonful 25 g
|
55
|
0
|
12,5
|
0
|
0
|
0,15
|
|
|
Cookies maría F
|
50 g= 7 cookiess
|
237
|
26,5
|
8,5
|
4,5
|
4,5
|
3,5
|
|
|
Cookies Gullón lights
|
50 g= 5 cookies
|
168
|
25,5
|
1,5
|
5,5
|
0,75
|
4,6
|
|
|
Cacao cake
|
1 piece
|
223
|
13,2
|
18,3
|
6,7
|
1,7
|
4,8
|
|
|
Butter
|
1 spoonful 25 g
|
180
|
0,1
|
0
|
14
|
6
|
0,05
|
|
|
Lunch/ Snack
|
Cereal bar
|
1 piece 25 g
|
101
|
8,6
|
6,4
|
1,8
|
1,9
|
1,7
|
|
Corn pancakes
|
4 tortitas 25 g
|
102
|
21
|
0,25
|
0,5
|
0,1
|
2,2
|
|
|
Chicken breast
|
50 g
|
50
|
1
|
0
|
0,35
|
0,2
|
12
|
|
|
Bread
|
Ración 25 g
|
100
|
14
|
1,4
|
1,7
|
1,2
|
2,4
|
|
|
Sausage
|
50 g
|
178
|
1
|
0
|
8,5
|
6
|
10,5
|
|
|
Apple
|
1 uni.
|
108
|
22,8
|
0
|
0,6
|
0,12
|
0,6
|
|
|
Worms
|
1 bag 50 g
|
235
|
35
|
0,3
|
8
|
1
|
3,3
|
|
|
Chocolate worms
|
1 bag 50 g
|
273
|
10
|
22
|
2
|
15
|
2,15
|
|
|
Comercial juice
|
100 ml
|
41
|
0
|
10,4
|
0,1
|
0
|
0,6
|
|
|
Lunch/ Dinner
|
Rice 3 delicacies
|
Portion 350 g
|
468
|
76,6
|
1
|
10
|
2,3
|
12,2
|
|
Chickpea soup
|
Portion 424 g
|
391
|
44
|
0
|
10
|
1,4
|
21,5
|
|
|
Mashed potatoes
|
Portion 100 g
|
353
|
75
|
0
|
0,65
|
0,15
|
8,2
|
|
|
Loin
|
Portion 100 g
|
311
|
1
|
0
|
16
|
10,4
|
16,2
|
|
|
Veal
|
Portion 100 g
|
172
|
0
|
0
|
5
|
3
|
24
|
|
|
Salad potatoes, egg
|
1
200 g
|
249
|
8
|
0
|
16
|
3
|
10
|
|
|
Pasta and tuna salad
|
Portion 488 g
|
632
|
75,9
|
0
|
20
|
3
|
26,7
|
|
|
Mixed salad
|
Portion 192 g
|
162
|
4,6
|
0
|
12
|
2
|
2
|
|
|
Custard
|
1 uni. 130 g
|
133,9
|
10
|
10
|
1,3
|
2,4
|
4,8
|
|
|
Flan
|
1 uni.
130 g
|
178,7
|
0
|
20,4
|
3,25
|
2,5
|
6,25
|
|
|
Pear
|
1 uni. 100 g
|
80,6
|
18
|
0
|
0,1
|
0
|
0,3
|
|
|
Whitefish, hake
|
100 g
|
86
|
0
|
0
|
1,7
|
0,3
|
17
|
|
|
Salmon blue fish
|
100 g
|
179
|
0
|
0
|
9
|
2
|
20
|
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