Meal/Time
Food eaten
Description of food eaten
(fried, grilled, boiled)
Amounts Eaten
(cups, ozs, each, small, medium, large)
Location
Breakfast
eggs
scrambled
2
home
toast
Whole wheat
1.5
Orange juice
Snack
Lunch
Dinner
Profile Page (___/5 points). (from printouts)
Printouts for 3-day average (___/10 points)
Printouts- include spreadsheet, bar graph, AMDR ranges MyPlate, fat intakes
Analysis and Discussion
Macronutrients (___/20 points).
Calorie Intakes 5 points
On average, what was your total calorie intake
_____Kcal
___/1 point
How did your calorie intake compare to the recommendations? State two health implications of consuming too little or too many calories.
Insufficient calories
1. _______________________________________________________
2. _______________________________________________________
Excess calories
1. ___________________________________________________________
2. ___________________________________________________________ ____/4 points
Carbohydrates, Sugar, Fiber 5 points
On average, what was your total grams of carbohydrates consumed
____grams
___/1 point
State one reason for including carbohydrates in your diet
___/1 point
The Dietary Guidelines recommend 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains you consume should come from whole grains. Did you meet this recommendation? If yes, list at least 3 whole grains you consumed and if not, list 3 whole grains you are willing to consume to improve your diet.
Whole grains consumed Whole Grains You can add to your diet
- 1.
- 2.
- 3.
___/3 points
Fats and Cholesterol 4 points
On average, what was your total grams of fat consumed?
_____Grams
___/1 point
State the health effects of consuming too much saturated fats
___/1 point
What is your average daily intake of cholesterol?
_____ mg
___/1 point
What foods contributed the most fat in your diet?
___/1 point
Protein 6 points
On average, what was your daily intake of protein in grams
____Grams
___/1 point
Describe what would happen to your body if you do not meet your protein needs.
___/2 points
If you met your protein needs, list 3 of your top protein sources.
1.
2.
3.
List 3 protein food sources you could include in your diet to improve your protein intake? 1.
2.
3.
___/3 points
Analysis of the Micronutrients (___/20 points)
Here you choose 4 vitamins and 4 minerals, try to choose some that you exceeded your requirements, and some that you fell short, discuss the health implications of the deficits and the excesses. For example, what would happen to you if you consumed too much sodium or vitamin A?
Micronutrients 20 points
The Dietary Guidelines recommend <2,300 mg (approximately 1 teaspoon of salt) of sodium per day. How many mg of Sodium did you Consume?
____mg
__/1 point
What food items contributed the most sodium in your diet? 2 points
Suggest two ways of reducing the sodium in your diet
1. __________________________________________________________
2. __________________________________________________________
2 points
How many milligrams of Calcium did you consume? Did this meet your needs?
________ mg
___/1 point
Describe the relationship between protein intake and your calcium intakes
___/2 points
If you were deficient in consuming any vitamins, list the vitamin and list one food source next to each vitamin that you could eat. (EACH VITAMIN YOU ARE DEFICIENT IN MUST BE WRITTEN, INCLUDING SUGGESTED FOOD SOURCE!) If no deficiencies, write N/A. (Deficient means <100%DRI) *Do not write that you will take a vitamin supplement to make up your deficiency- List food sources. 4 points
Deficient Vitamin and % consumption Suggested Food Source to consume
If you were deficient in consuming any minerals, list the mineral and one food source that you could eat. . (EACH VITAMIN YOU ARE DEFICIENT IN MUST BE WRITTEN, INCLUDING SUGGESTED FOOD SOURCE!) If no deficiencies, write N/A. (Deficient means <100%DRI). *Do not write that you will take a mineral supplement to make up your deficiency- List food sources. 4 points
Deficient Mineral and % consumption Suggested Food Source to consume
List 2 minerals that you were deficient in and two that exceeded the requirements and for each state one health effect of deficiency and excess. 4 points
Deficient Excess
1. _________ 1. _________
2. _________ 2. _________
Health Effects Health Effects
1. _______________________ 1. ____________________________
2. _______________________ 2. ____________________________
List 2 vitamins that you were deficient in and two that exceeded the requirements and for each state one health effect of deficiency and excess. 4 points
Deficient Excess
3. _________ 1. _________
4. _________ 2. _________
Health Effects Health Effects
1. _______________________ 1. ____________________________
2. _______________________ 2. ____________________________
Discussion on AMDR ranges (___/4 points).
Macronutrients 4 points
% Total Calories from Carbohydrate (Recommended: 45-65%)
%
___/1 point
% Total Calories from Protein (Recommended:10-35%)
%
___/1 point
% Total Calories from Fat (Recommended: 20-35%)
%
___/1 point
How did your macronutrient distribution compare to the AMDR recommendations?
___/1 point
Discussion on your fiber intake; (___/5 points).
State the requirements and compare with your intakes, talk about the health implications if you are over or under the recommendations.
On average, how many grams of dietary fiber did you eat ?
____grams
___/1 point
What is your recommended fiber intake based on your gender?
___/1 point
What are the health implications of consuming too much or too little fiber in the diet?
___/3 points
MyPlate: Did you consume the correct amount of servings from each group? Here, state what your intakes were and compare to the recommendations, you must state what the recommendations are. (6) and compare with recommendations. (___/6 points)
MyPlate Analysis 6 points
Compare your intakes with requirements for the food groups according to MyPlate. ___/1 point
________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________
__________________________________________________________________
__________________________________________________________________
The Dietary Guidelines recommend 3 cups per day of fat-free or low-fat milk or equivalent milk products. If you met this, list the 2 milk/or milk equivalents you consumed, if not, list the 4 milk/ or milk equivalents you are willing to consume. ___/2 points
Consumed Willing to consume
1. 1.
2. 2.
The Dietary Guidelines recommend a variety of fruits and vegetables each day. In particular, select from all 5 vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other vegetables) several times a week. Record if you consumed a fruit or vegetable in the following categories. If you didn’t consume any, what fruit or vegetables are you willing to try?
Categories consumed
Dark Green:_______________________________
Orange:___________________________________
Starchy vegetable:___________________________
Willing to try
Dark Green:_______________________________
Orange:___________________________________
Starchy vegetable:___________________________ ___/3 points
Calculations and discussion of BMI, BMR, and EER; compare with recommendations ( ___/9 points).
Show the calculations and then say what your results indicate. For example, when you calculate EER say the number of calories represent, or what the number for the BMI signifies etc.
Calculations
Interpretations/ Implications
BMI
BMR
EER
Recommendations, at least five bulleted points (___/10 points).
Here you will type your five recommendations after analyzing your food intake. Note, don’t just write any generic dietary guidelines; examine your results and make your recommendations form your personal results. For example, if you had sufficient dietary fiber, do not make a recommendation about increasing fiber intake.
References
At least FIVE references from journal articles. (___/5 points)
Use appropriate citation style for your major.
BONBUS SECTION (____/10 points)
Nutrients
Recommendations and unit of measurement taken from your profile page.
First Intake
Corrected intakes
This table is for the bonus section of your assignment. After re-entering a three-day menu and printing the results, use the printouts to complete the table. Choose any ten nutrients that need correcting form your first print outs to complete the table. Include the new printout of this second 3-day average. Write a paragraph commenting on the new 3-day nutrient analysis. (10 points)