22 Jul WHICH TWO FOODS PROVIDED THE GREATEST AMOUNTS OF FIBER?
Answering questions completely also giving a full explanation if they question asks Why? or Explain.
PART 1: 3-DAY DIET RECORD
You will be required to keep a detailed record of all foods and beverages you consume for a consecutive 3-day period. There are forms at the end of the packet that you can use. Either the reports from this packet OR the detailed report from the website MUST be included in the BeachBoard dropbox to get full credit.
Please include two weekdays and one weekend day in your record. For example: Thursday Friday Saturday; or Sunday Monday Tuesday.
Be sure to record everything you consume. As you record each food make careful note of the amount. Estimate the amount to the nearest ounce cup quarter-cup tablespoon or other common measure. Be as specific as possible with methods of preparation any additions or condiments used with the food and other details that describe the foods you eat. You may have to break down mixed dishes to their ingredients. However many mixed dishes including fast foods are listed in the computer database. If you cant identify all the ingredients estimate the amounts of only the major ones like the beef tomatoes carrots onions and potatoes in a beef- vegetable soup. Details are a must: a turkey sandwich is not turkey sandwich it should be two slices wheat bread 1T mayo 1/8 avocado 3oz turkey 2oz cheddar cheese 2 slices of tomato. Details are important on your report so that you can get accurate information. Additionally you must include ALL drinks and food including snacks NOT gum.
Do not include any supplements you consume. This means NO protein shakes/drinks NO vitamins/minerals. It will be interesting to discover whether your food choices alone deliver the nutrition your need. Plus you will know better after analyzing your diet if supplements are needed.
In order to get a fairly accurate analysis of your diet it is important to eat as normally as possible during the 3-day period. If you eat significantly different than your normal eating pattern the analysis will be less accurate and not as useful.
For the same three day period you will need to accurately record all of your activity. Use the Activity Record forms provided in this packet. You will need to keep track of how much time you spend exercising (including intensity) walking to class carrying a back pack work routine self care and other activities of daily living. The more accurate you can be the better your analysis will be. Any time not allotted to an activity will be considered by the computer as resting time. Your log for EACH day should total approximately 24 hours.
PART 2: COMPUTER ANALYSIS OF YOUR 3-DAY FOOD RECORD
You must use ChooseMyPlate.gov. Follow the directions at the end of this packet carefully to ensure printing of the required reports.
PART 3: ANALYSIS OF YOUR CARBOHYDRATE INTAKE.
Select My Reports from the upper navigation bar and click on Nutrients Report. View report from Day 1 to Day 3 and select Create Report.
What was your percent of calories from carbohydrates (found under Average Eaten column)? Did your intake meet the recommendation to consume between 45 percent and 65 percent of total calories from carbohydrate?
If you had (did) not fallen within the range what specific changes do you/could you need to make? Give examples of two specific foods to add or remove.
Now click on the + icon next to Dietary Fiber and Added Sugars. This will generate a dropdown list indicating a source analysis of fiber and added sugars. How much fiber did you consume on average?
Which two foods provided the greatest amounts of fiber?
____________________________________ __________________________________
If your intake was low list two fiber rich foods you could realistically add to your diet?
(Refer to textbook which suggest fiber-rich foods.)
____________________________________ __________________________________
https://www.supertracker.usda.gov/myReports.aspx
How many grams of added sugars did you eat each day (on average)? _______ g
Multiply the gram amount from above by 4 calories/gram for carbohydrate to see how many calories of added sugars this is. Does it meet the American Heart Association recommendations to get no more than 100 calories/day from added sugars for women and no more than 150 calories/day for men?
Yes No
Which two foods provided the greatest amounts of added sugars?
_______________________________ _________________________________
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