Menu Project

Robin Gosh and Abhijit Rao Integrated Math 2 December 13, 1996

Targets

Preliminary Calculations

We calculated the target calorie counts by using the infromation on Page 128 of the textbook. We took into account our activity levels (both 16, strenuous), our mass, which me measured (66kg for Robin, 57kg for Abhijit) on a weighing scale, and we plugged them in to the formula: mass x activity level = daily calories. To get our daily protein calories, We multiplied .15 (since 15% of our daily calories comes from proteins) , by our daily calorie allowance. From a health expert, we found out that 60% percent of our calories come from carbohydrates and 25% from fats. To get the amounts of daily calories from carbohydrates, we multiplied .6 by our daily target calories, and for fats, we multiplied .25 by our daily target calories. To get the grams from each category, we once again used the information on Pg 128 which told us that there are 9 calories per gram of fat, 4 calories per gram of proteins and 4 calories per gram of carbohydrate. Using the number of target calories that we calculated for each category, we then divided that number by 9 or 4, depending on whether it was fat, carbohydrate or protein.

Plan for creating menu

To create the perfect daily menu for each group member, we will first create a spreadsheet with the nutritional values (taken from cookbooks as well as other sources of nutritional information) of an average meal that we would eat on a normal day. Using the SUM and AVERAGE functions available in spreadsheeting, we will calculate how many calories we would consume on an average day. Then, using our calculated targets as explained above, we will add or subtract as required, to our average menus, taking into account the food guide pyramid, Recommended Daily Allowances (RDA) and other nutritional guidelines, such as low fat, high fiber or vegetarian diets, depending on the person. We will keep a constant tally of the amount of calories to keep track of how much we have left to add or subtract.

The menu will include a hearty breakfast and lunch, a light, afternoon snack, and a moderate dinner. We might add foods to the daily menu, take some foods away, or simply increase or diminish the amount we eat per meal. Here are our preliminary menus on an average day:

As you can see from my average daily menu(see above), I need to cut down considerably on what I eat. I need to have 832 less calories, 12g less carbohydrates, 40g less fats, and 27g less proteins. However, this is because the calculation method only applies if the person has stopped growing. In the interest of this project, I will use the calculation method provided in the textbook, and make the menu for what I should eat if I weighed 57 kg when fully grown.

As can be seem from the results of the average menus, there are several alterations which must be carried out. My target calories were 2323, so I need to add approximately 100 calories. Also my target grams for carbohydrates, proteins and fats were either below the excpected result or above it. I needed 64 grams of fat to reach my target so I need to cut down substantially. For proteins and carbohydrates however, I need to increase my amounts by a large margin.

Ideal Menus

After a great deal of alterations, we finally arrived at these menus listed below. The grams and calorie counts are not exact, yet the values are very close to the intended targets. For instance, Abhijitīs target calories were 2006 in one day. Through the modifications we applied to the average menu, we were able to attain a target calorie count of 2052 per day - only a difference of 46 calories. The same is true for the grams count, where the difference between Abhijit's ideal menu counts and target grams is never more than 4.

As can be seen from this menu, it is a great deal different from Robinīs average menu. More foods were added to the menu rather than taken away. For example, at breakfast, one food from the fats group had to be added in order to reach a acceptable target count. However, many healthy foods were added as well, particularly vegetables,in order to maintain a steady fat level but increase amounts in other categories, such as carbohydrates. As can be noted in the dinner section of the menu, rice, peas and curry, and succotash were added, whilst chicken stew was removed. The ultimate outcome was quite impressive as the menu came within 32 calories of Robinīs target count. The grams categories were equally as proximal, as the fats count on the menu came within 5 grams of the target, the carbohydrates count came within 9 grams of the target, and the protein count came within 1 gram of the target.

Both the of the ideal menus reach the requirements of the food guide pyramid. The necessary servings of each food group are as follows:

In Abhijitīs ideal menu, there are:

3 servings of dairy products, 3 servings of fruits, 7 servings of grain, 5 servings of vegetables, 3 servings of proteins and 0 sevings of fats.

In Robinīs ideal menu, there are

2 servings of dairy products, 3 servings of fruit, 6 servings of grain, 4 servings of vegetables, 2 servings of meat and 1 serving of fat.

Why a high fiber diet is special

There are several reasons why a person might want to have a high fiber diet. A high fiber diet is natuarally low in fat, and therefore many health conscious people prefer it, since it contains many fruits and vegetables as well as many other healthy natural foods. However, the principal and most important use of a high fiber diet is to prevent diseases of the digestive tract such as cronic constipation, colon cancer and hemmoroids. As a general rule, it is recommended that people eat select foods with enough fiber and that they cut down on sugar products. Some recommended foods are whole grain breads and cereals and all natural fruits and vegetables.

For this project, my partner and I elected to include an ideal menu for a special diet. We chose to include a 45 gram high fiber diet for a person who weighed approximately 117 pounds. We named this imaginary person Kirk. We also opted to use the same plan for creating this menu as we did for creating our regular menus. We used the same methods to determine Kirkīs high fiber ideal menu targets as we did for our own menus.

In order to get an idea of what kind of foods comprised a high fiber menu, we consulted a health guide of special diets. We calculated Kirkīs targets and then we used the foods in the guide to make an average menu for what Kirk would eat on a regular day.

High Fiber Menu

Here below is Kirkīs preliminary menu:

As can be seen from Kirkīs preliminary menu, several things are lacking. First of all, nearly 300 calories need to be added to the menu in order to meet the target. In addition, grams need to be added to the Carbohydrates, Protein, Fats and as well as fiber gram counts in order for them to meet the targets. Although the servings for the fruits and vegetables in this menu may seem high, it is natural for a high fiber diet to have numerous amounts of natural foods such as fruits. However, the rest of Kirkīs servings for the other food groups are an adequate fit.

Ideal Menu

Once again, after altering many things in the preliminary menu, we finally decided upon this menu for Kirkīs special high fiber needs. Many things have been replaced and the amount of natural foods has increased. However this is not peculiar, because of the fact that high fiber diets are generally high in natural foods such as fruits and vegetables. Nonetheless, a small number of "non - fiber" foods, such as meats, were added to the menu in order to give Kirk a balanced high fiber diet. The calorie count for the ideal menu came within 26 of the target calories. In addition, the grams count s for the menu, came reasonably close to the calculated targets. For example, this diet was based on 45 grams of fiber per day. What we attained in our menu is 41 grams, a differnce of a mere four grams. This menu once again meets the dietary guidelines of the food pyramid, excluding the breads and cereals group. It contains: 7 servings of fruits and vegetables( taking into account the necessity of natural foods in a high fiber diet). It also contains 3 servings of the dairy products group(food guide pyramid suggests 3-5 sevings), 3 servings of the meat and alternatives group(food guide pyramid suggests 2-3 servings), and 1 serving of the fats and sweets group(food guide pyramid suggests to use sparingly).

High Fiber Ideal Menu

General Overview

How were the foods selected for the menus?

The foods were selected in different instances to act in different roles. For example, we might have needed to cut down on our grams of fat, but at the same time increase our carbohydrate grams. In that case, we would select foods(from cookbooks and other comprehensive material) that fit the particular needs of the situation. In other cases, we might have needed to add more foods from a specific food group in order to meet the dietary guidelines of the food guide pyramid. Basically, foods were not just selected at random, rather theit nutritional contents were carefully analyzed, placed and included as needed in the specific situation.

Personal Thoughts

My partner and I both enjoyed the project once we begun to understand how to go about accomplishing the various tasks. In the process of completing this project, we have learned more about healthy eating habits and about various foods themselves. This project is a great learning experience along with the fact that it advocates hard work and team work.