Chapter 1: Introduction to Nutrition
WORKSHEETS
Worksheet 1-1
How Many Kcalories Do You Need?
1. How many kcalories do you need each day? Use the following three steps to calculate
the number of kcalories you need.
a. To determine your basal metabolic needs, multiply your weight in pounds by 10.9
if you are male and by 9.8 if you are female. (These numbers are based on a BMR
factor of 1.0 kcalorie per kilogram of body weight per hour for men and 0.9 for
women.) Show your work on the line below.
Example: 150-pound woman  9.8 = 1,470 kcalories
_______________________________________________________________
b. To determine how many kcalories you use each day for physical activity, first
determine your level of activity. Place an “x” in the box next to one of the
options below.
Very light activity: You spend most of your day seated or
standing.
Light activity: You spend part of your day up and about, such
as in teaching or cleaning house.
Moderate activity: You engage in exercise for an hour or so at
least every other day, or your job requires some physical work.
Heavy activity: You engage in manual labor, such as
construction.
1. Once you have picked your activity level, you need to multiply your answer in A
by one of the following numbers. Show your work on the line below.

Very light (men and women): Multiply by 1.3

Light (men): Multiply by 1.6

Light (women): Multiply by 1.5

Moderate (men): Multiply by 1.7

Moderate (women): Multiply by 1.6

Heavy (men): Multiply by 2.1

Heavy (women): Multiply by 1.9
Example: A woman with light activity.
1,470 kcalories  1.5 = 2,205 kcalories needed daily
_______________________________________________________________
2. Compare the number of kcalories you need with SuperTracker—part of the MyPlate
website. Click on “Create Your Profile,” and you will be able to see how many
kcalories you need. How similar are your results to number three? Explain your
answers on the line below.
__________________________________________________________________
Worksheet 1-2
Factors Influencing What You Eat
Answer the following questions to try to understand the factors influencing what you eat.
Compare some of your answers with a friend or classmate.
1. How many meals and snacks do you eat each day, and when are they eaten?
2. What are your favorite foods?
3. What foods do you avoid eating and why?
4. Rate the importance of each of these factors when selecting foods on a scale of 1–5
(1 = very important, 3 = somewhat important, 5 = not important).
a. Cost
b. Convenience
c. Availability
d. Familiarity
e. Nutrition
5. Are you usually willing to try a new food?
6. What holidays do you celebrate with your family? What foods are served?
7. Do your food habits differ from those of your family? Do they differ from your
friends or co-workers? If yes, describe how your food habits are different and why
you think this is so.
8. What foods, if any, do you eat to stay healthy or improve your appearance?
9. How much do you know about nutrition? How important is good nutrition to you?
10. Do you eat differently when you are with others than when you are alone?
11. Which foods do you eat when you are under stress?
12. Which foods do you eat when you are sick?
13. Do you think that food advertising affects what you eat? Explain.
14. Do you prefer organic fruits and vegetables? Why or why not?
15. Are you a vegetarian, and if so, why did you choose this eating style? Is
sustainability of the food system important to you?
Worksheet 1-3
Food Comparison: Nutrient Density
1. Pick one food that you ate yesterday that could be considered nutrient-dense and one
that would be considered an empty-kcalorie food. Compare their nutrition labels by
filling in the information below.
Food: ___________________
Food: _____________________
Serving size _____________
Serving size _______________
AMOUNT PER SERVING
AMOUNT PER SERVING
Calories _____
Calories _____
Calories from fat _____
Total Fat _____ g
Calories from fat _____
Total Fat _____ g
Saturated _____ g
Saturated _____ g
Trans Fat _____ g
Trans Fat _____ g
Polyunsaturated _____ g
Polyunsaturated _____ g
Monounsaturated _____ g
Monounsaturated _____ g
Cholesterol _____ mg
Cholesterol _____ mg
Sodium _____ mg
Sodium _____ mg
Total Carbohydrate _____ g
Total Carbohydrate _____ g
Sugars _____ g
Protein _____ g
Sugars _____ g
Protein _____ g
1. Compare the nutrients in these two foods. Which is more nutrient dense, and why?
Worksheet 1-4
Kcalorie Quiz
Below you will find menu items from McDonald’s in three menu categories, along with
kcalorie information. Visit McDonald’s website to learn the nutrition information for
each item, and then match the kcalories with the correct menu item.
McDonald’s Entrees
Kcalories: 280, 450, 520
Quarter Pounder with Cheese
_____
6-piece Chicken McNugget
_____
Sausage McMuffin with Egg _____
_____________________________________________________________
McDonald’s Sides
Kcalories: 20, 35, 380
Medium Fries
_____
Side Salad (no dressing)
_____
Apple Dippers
_____
_____________________________________________________________
McDonald’s Drinks
Kcalories: 280, 310, 710
Large Coke
_____
Medium Chocolate Shake
_____
Medium Vanilla Latte
_____
Worksheet 1-5
Whole or Processed? Fortified or Enriched?
Place each of the following foods in one or more of the categories listed in the chart.
Whole wheat bread
Dry kidney beans
Orange juice with calcium
Whole milk with vitamin D
Frozen dinner
Fresh chicken breast
Fresh apple
White bread
Cheddar cheese
Cheerios
Whole grain rice
Canned kidney beans
Spaghetti sauce
Fresh broccoli
Whole Foods
Processed Foods
Fortified Foods
Enriched Foods
Worksheet 1-6
Dietary Reference Intakes
The Dietary Reference Intakes are standards set for healthy Americans and Canadians that
estimate how much you need daily of various nutrients.



Each vitamin and mineral has either a Recommended Dietary Allowance (RDA)
or Adequate Intake (AI). When there is not enough scientific research to set a
RDA, an AI is set.
In addition, many vitamins and minerals have a maximum intake level above
which you may experience negative health effects. The maximum intake level is
called the Tolerable Upper Intake Level (UL).
There is an RDA for carbohydrate and protein, however the RDA for carbohydrate
is a bare minimum requirement. The RDA for protein is based on your needing 0.8
grams of protein for each kilogram of body weight for adults.
Using Appendix E, find the RDA or AI for each of the following nutrients that meet your
needs. In the tables RDAs are in bold type, AIs in ordinary type followed by an asterisk (*).
You will also look up a couple of ULs.
1. What are your protein needs? Is it a RDA or AI?
2. What are your vitamin A needs? Is it a RDA or AI?
3. What are your vitamin K needs? Is it a RDA or AI?
4. What are your calcium needs? Is it a RDA or AI?
5. What are your sodium needs? Is it a RDA or AI?
6. What is the Tolerable Upper Intake Level for you for folate?
7. What is the Tolerable Upper Intake Level for you for zinc?