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PSE4U Exercise Science

Portfolio Assignment #2

Unit 1
Unit 2

Energy Balance

 PSE 4U Portfolio Assignment #4 Energy Balance

This portfolio will consist of you keeping track of your caloric intake and caloric expenditure for a period of 3 days. When you’re finished the assignment, you should have a good understanding of how energy balance affects weight control. You will also analyze the nutritional value of some popular fast food choices.

You should include one weekend day in your analysis. You are encouraged to eat and exercise as you would normally. DO NOT ADJUST YOUR DIET/ACTIVITY because you’re keeping track of it.


Keep track of your food intake and activities on the Food and Activity Record Sheet. Both food and activities should be as specific as possible. Ie if you spend 2 hours watching a movie, record it at the appropriate time of day.

Estimating/Measuring Food Quantity

Look at the nutritional label and the common units of measurement will usually be shown. This is usually ounces/cups/mL/grams. You can use a measuring cup for ounces, cups, ML’s. Some other rough rules of thumb you can use to estimate are provided below:

1 oz of meat ~ size of your thumb

3 oz of meat ~ size of the palm of your hand/deck of cards

1 cup of fruit/vegetables ~ size of your fist (better to measure in a cup)

16 oz of meat = 1 pound

5 oz potatoe ~ computer mouse

1 oz of cheese ~ 4 dice

cup of spaghetti ~ 32 strands

Your thumb is about one ounce of cheese or one tablespoon of salad dressing or peanut butter. Your thumb tip is about one teaspoon--use this for determining the size of fats, such as butter, margarine, mayonnaise, or oil.

liquids - measured in fluid ounces or cups. 8 oz = 1 cup (= most small yogurt cartons)

meat - measured in dry weight ounces.

16 oz = 1 pound canned meats - measured in cups

cereals - measured in cups

vegetables - measured in cups

breads - measured in slices

condiments (mustard, etc.) - measured in teaspoons and tablespoons.

Part B Nutritional Profile

Go to and fill out you height, weight, age, gender on the left side to get a free Nutritional Profile. Answer the questions carefully as they will affect your profile.

  1. Print out your profile (BMI, calories per day and breakdown of fat, cho, pro).

Part C Caloric Intake

Use the calculator at (You can CHOOSE the SERVING SIZE according to how you measured your food. Ie you could have 8 servings @ 1 oz each or 1 serving of 1 cup)

  1. Enter your personal information

  2. For each day enter the foods that you ate (add each new food at the top beside add a new food:

  3. Click on analyze foods when you’re finished for the day.

  4. SAVE your list on a floppy disk.

  5. Print your analysis for each day.

  • NOTE this calculator has some specific fast foods or you can use the FAST FOOD CALCULATOR at

Part D Energy Expenditure

Use the calculator that we saw in class at

  1. Enter your personal information. Use 19 for your age.

  2. For each day, enter the activities you did. (includes sleep) (Enter the correct time for each activity)

  3. When you’re finished print a copy of the list of activities and calorie expenditures for each day.

Part E Analysis

1. a) For each day, compare your percent of calories from carbohydrates, fat and protein with the recommended values

  1. Complete the same thing for your 3 day total. You’ll have to calculate this on your own. Show your work.

  2. For your 3 day total, comment on how close you are to the recommended percentages.

Calculate your Total Energy Expenditure (TEE) for each of the 3 days.

You should have an estimate of your BMR and your SDE will be 10% of the calories consumed on each day.

Your AMW and SEE will come from your print out from for each day.

  1. Compare your TEE to your Caloric Intake to calculate your ENERGY BALANCE for each day and your 3

day total. (Show Work)

  1. Use your 3 day ENERGY BALANCE to estimate how much weight you would gain or lose in one week.

(1 pound = 3500 kcals). What are the difficulties with this type of calculation?

  1. Choose one day as your most typical day of eating. How could you make your diet more

nutritious/balanced? Suggest some specific substitutions by using the tool at (on the right “finding foods to supplement your diet”)

Food and Activity Record Sheet (Rough Work)

Date: ______________


Food Eaten


Feelings Before

Physical Activity

Time Spent








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W.C. Eaket Secondary School