Personal Diet Analysis Project Instructions: Three Day Food Record

26 Jun Personal Diet Analysis Project Instructions: Three Day Food Record

Question
Personal Diet Analysis Project

Instructions:

Three Day Food Record – Record your dietary intake over three days. Be sure to include one weekend. This will incorporate at least one non-routine day of eating.
Analyze Your Intake – Using the computer dietary analysis program (Nutrition Calc Plus), enter the data collected from the three day food record. Pay careful attention to the descriptions, units, and portion of the program’s listed food items. You may not find all of your food items. You will need to find the closest item. Upon completion, print a number of reports that summarize your recommended dietary standards, average daily consumption of kcalories and nutrients, percentage intake compared with your needs of each nutrient, and the overall macronutrient distribution of your intake.
Complete the items below for full credit.
1. Diet Analysis Cover Sheet (12 points)

2. Health History Sheet (10 points)

3. Carbohydrate Intake Worksheet (12 points)

4. Fat Intake Worksheet (12 points)

5. Protein Intake Worksheet (12 points)

6. Vitamin/Mineral/H2O Intake Worksheet (12 points)

7. 3-Day Food Records (2 points)

8. Essay responses (3-4 pages; typed, double spaced & proofed for spelling/grammar errors) (20 points)

9. Overall presentation (neatness, grammar, organization) (8 points)

Upload your assignment to blackboard for full credit on or before the due date. To do this, you click on the assignment title, Diet Analysis Project. (not the word document, but the title) This will bring up a new page, an upload assignment page. You will then be able to attach your assignment and submit. Please make sure your assignment is complete and what you want to turn in as you have only one submission for this assignment. I will not accept any assignments by email, you must upload to blackboard.
Diet Analysis Cover Sheet

Original Healthy People 2010 Hypotheses – Below you will find eight of the Healthy People 2010 Nutrition Related Objectives. Based on each of these objectives, construct eight hypotheses about your own diet. These hypotheses should reflect what you believe is true about your current diet. When you are writing your hypotheses, remember that they should be testable and specific. Each hypothesis should be a one-sentence statement.

Increase the proportion of people who consume at least two daily servings of fruit. (Example: On average, I consume less than two daily servings of fruit.)
Increase the proportion of people who consume at least three daily servings of vegetables, with at least one-third being dark green or orange vegetables.
Increase the proportion of people who consume at least six daily servings of grain products, with at least three being whole grains.
Increase the proportion of people who consume less than 10 percent of kcalories from saturated fat.
Increase the proportion of people who consume no more than 30 percent of kcalories from total fat.
Increase the proportion of people who consume 2400mg or less of sodium a day.
Increase the proportion of people who meet dietary recommendations of calcium.
Reduce iron deficiency.
EVALUATING YOUR ENERGY INTAKE & MACRONUTRIENT DISTRIBUTION

Instructions: Use the data on your analysis printouts to fill in and calculate the following information.

I. Total Calories:

a. On average, how many calories did you consume? _______ kcals

b. According to the analysis, how many daily calories do you need? ______ kcals

c. Calculate your % of Goal (Average Daily Kcals Consumed/Average Daily Kcal Recommended x 100)

d. Is your % of Goal <75% or > 125%?

e. If your answer to part d is Yes, comment on this difference. Are dietary modifications necessary or do you feel this assessment may be inaccurate? Explain.

II. Macronutrients:

a. Complete the chart below using the information provided from your analysis printouts.

SOURCES OF CALORIES

YOUR % OF CALORIES

Acceptable Macronutrient Distribution Range (AMDR)

Protein

10 – 35 %

Carbohydrate

45 – 65 %

Fat

20 – 35 %

Alcohol

b. Do you fall within the recommended ranges?

c. If your answer to part b is No, comment on the discrepancy. Are dietary modifications necessary or do you feel this assessment may be inaccurate? (Be sure to consider your responses in Part I as well.) Explain.

Health History

Exercise Habits

Do you exercise? _______________
If so, how would you describe your exercise habits? ___________________________

_____________________________________________________________________

Type of exercise: ______________________________________________________

Intensity: __________ Duration:_____________ Frequency:________________

Please state your goals in regards to exercise (i.e., weight maintenance, weight loss; body building, cardiovascular fitness, etc.) _____________________________________________________________________
_____________________________________________________________________

Diet History

Have you recently lost or gained more than 10 lbs.? __________ If yes, explain the surrounding circumstances (including associated illness, dietary changes, and time frame): _____________________________________________________________
___________________________________________________________________

Do you eat at regular times each day? _________ How many times per day?______
Do you usually eat snacks: _________ When? _____________________________
What foods do you particularly like? _______________________________________
Are there foods you don’t eat for other reasons?______________________________
Do you have difficulty eating?_____________________________________________
How would you describe your feelings about food?____________________________
_______________________________________________________________________

How do your eating habits change when you are emotionally upset?_______________
Are you, or any member of your family, on a special diet?_______________________
_______________________________________________________________________

Are there any other facts about your lifestyle that you think might be related to your nutritional habits? (Explain)_______________________________________________
_______________________________________________________________________

EVALUATING YOUR CARBOHYDRATE INTAKE

Instructions: Use the date on your diet analysis printouts to fill in and calculate the following information. You may also need to utilize your textbook, lecture notes, and food records to complete this assignment.

TOTAL CARBOHYDRATE (CHO):
Average grams (g) of CHO consumed per day (see printout): _________________ gram

The minimum amount of CHO needed to avoid ketosis is 130 g/day. Did you meet or exceed this level? If no, how could you specifically increase your CHO intake? Yes or No
_______________________________________________________________

_______________________________________________________________

_______________________________________________________________

What percentage of your total calories came from CHO? _____________%
To calculate, use this formula:

(Average grams of CHO x 4 kcal/g) / Total kcals consumed x 100

The recommended level of calories from CHO in a diet is 45 – 65%. Do you need to make any dietary adjustments to better meet the recommendation? If yes, explain why and include specific changes you might make. Yes or No
________________________________________________________________

________________________________________________________________

________________________________________________________________

Provide four examples of foods that are rich in complex-carbohydrate. These should be foods you enjoy and would be able to add to your diet. (Even if your intake was within the recommended amount.
i.

ii.

iii.

iv.

FIBER
Average grams of fiber consumed per day (see printout) ________________ g

Did you meet the Adequate Intake for fiber? Yes or No
Women (19-51) = 25 g/day Men (19-51) = 38 g/day

What are good ways to increase dietary fiber intake? What foods could you substitute (exchange) in your current diet? Use your text for suggestions.
________________________________________________________________

________________________________________________________________
________________________________________________________________

SUGAR
There are simple sugars in many of the foods we eat each day. The World Health Organization recommends that no more than 10% of our total caloric intake is in the form of simple sugar.
On average, how many grams of sugar did you consume? ___________g

Now do the following calculation to determine what % of your daily caloric intake came from simple sugars listed above:
Total (g) of CHO from sugar ÷ 3 days x 4 kcal/g / Average daily kcal consumed x 100

Was your intake of simple sugars 10% or less of your average daily intake? Yes or No
List 3 “do-able” (practical & specific) recommendations for decreasing simple sugar intake.
i.

ii.

iii.

EVALUATING YOUR PROTEIN INTAKE

Instructions: Use the date on your diet analysis printouts to fill in and calculate the following information. You may also need to utilize your textbook, lecture notes, and food records to complete this assignment.

I. TOTAL PROTEIN INTAKE:

On average, how many grams of protein did you consume (see printout): _________ g
Calculate your RDA for protein using the following formula: _________ g
(your weight in pounds/2.2) x 0.8 g protein

Protein recommendations for athletes are slightly higher than the protein RDA for non-athletes. Depending on the type of activity, protein recommendations range from 1.2 – 1.6 g protein/kg body weight for athletes. If you classify as an athlete, re-calculate your protein needs (for simplicity, use the upper limit of 1.6g protein/kg body weight. __________g
What percentage of the RDA for protein are you consuming? (Athletes should use their answers from question 2a.) _________%
To calculate, use this formula:

Total grams of protein/RDA for protein x 100%

Another way to evaluate your protein intake is in terms of caloric distribution. It is recommended that 10 – 35% of your total calories come from protein. Using the formula below, determine what percentage of your calories comes from protein.
___________ %

(Average grams of protein consumed x 4 kcal/g) / Average daily kcals consumed x 100

The recommended percentage is 10 – 35 %. How does your diet compare?
_____________________________________________________________________________________________________________________________________________________________________________________________________________________

If you consumed significantly more or less of the recommended level, how could you alter your diet to meet it more closely?
_____________________________________________________________________________________________________________________________________________________________________________________________________________________

Complete the table below with foods that are nutrient dense for protein. Using your 3 day food records, include both animal and plant sources.
Animal Protein Sources

Plant Protein Sources

1.

2.

3.

1.

2.

3.

In regards to cardiovascular disease, why is a diet indulgent in animal protein potentially a health risk?
Individuals who consume exclusively (or primarily) plant-derived foods must be more conscious of their protein intakes. Why?
EVALUATING YOUR FAT INTAKE

Instructions: Use the date on your diet analysis printouts to fill in and calculate the following information. You may also need to utilize your textbook, lecture notes, and food records to complete this assignment.

Dietary Recommendation from the American Heart Association:

(Fill in the blanks)

Consume no more than ___________% or calories from total fat.
Consume no more than ___________% or calories as saturated fat.
Consume no more than ___________mg of cholesterol per day.
TOTAL FAT CONSUMPTION

a. On average, how many grams of fat did you consume (see printout): __________g

b. What percentage of your total calories came from fat? ___________%

(Average daily grams of fat x 9 kcal/gram) / Average daily kcals consumed x 100

c. Is your total fat intake less than what is recommended? Yes or No

If your answer to part c is no, how can you change your diet to be better meet the guidelines? What foods can you limit or eliminate from your diet? _______________________________

__________________________________________________________________________

__________________________________________________________________________

SATURATED FAT CONSUMPTION

a. On average, how many grams of saturated fat did you consume? _____________g

b. What percentage of your total calories came from saturated fat? _____________%

(Avg daily grams of saturated fat x 9 kcal/g) / Average daily kcals consumed x 100

c. How do your totals compare to the recommendation? ____________________________________________________________________________________________________________________________________________________

d. What can you do to decrease levels of saturated fat in your diet? ____________________________________________________________________________________________________________________________________________________

e. Why is it desirable to have low levels of saturated fat in your diet? ____________________________________________________________________________________________________________________________________________________

CHOLESTEROL CONSUMPTION

a. On average, how many milligrams of cholesterol did you consume? _________mg

b. Is your intake less than the recommended levels? Yes or No

c. What foods can you eliminate or substitute to decrease your cholesterol intake?

____________________________________________________________________________________________________________________________________________________

MONOUNSATURATED FAT CONSUMPTION

a. On average how many grams of monounsaturated fat did you consume? ___________g

b. What percentage of your total calories came from monounsaturated fat? __________%

(Avg daily grams of monounsaturated fat x 9 kcal/g) / Avg daily kcal consumed x 100

c. Is your percentage of monounsaturated fat less than 10%? Yes or No

d. If yes, what foods could you add to your diet to increase your intake of monounsaturated fats? ______________________________________________________________________

__________________________________________________________________________

TRANS-FATTY ACID CONSUMPTION

a. In the U.S. diet, what percentage of total calories comes from trans-fatty acids? _______%

b. Beginning in 2006, food labels will be required to list the amounts of trans-fats contained within the food item. What phrase found in the beginning of an Ingredient List (on a food label) indicates the food probably contains high levels of these fatty acids?

c. Using your 3-day food records, list three items that you suspect are particularly high in trans-fatty acids.

EVALUATING YOUR VITAMIN/MINERAL/H2O INTAKE

Instructions: Use the date on your diet analysis printouts to fill in and calculate the following information. You may also need to utilize your textbook, lecture notes, and food records to complete this assignment.

Your Vitamin Intake

Following the instructions below, complete the table.

1. RDA/AI = Recommended Amount per day (will be listed on your Profile printout)

2. Dietary Intake = Amount you consumed on average from your diet in one day.

3. Supplement Intake = If you take a daily supplement, enter the quantity of each vitamin in the supplement. Please also list the name of the supplement on the line provided. If you do not take a supplement, please mark this column with N/A.

4. UL = Upper Level (This comes from your book)

5. % of RDA/AI = If you take a daily supplement, use the formula below to calculate the % RDA/AI you are consuming. If you DO NOT take a supplement, this value will be on your printout

(Amount of Vitamin from Diet) + (Amount of Vitamin in Supplement) / RDA/AI x 100%

6. Evaluate Intake

i. High – Intake was higher than the UL or for those vitamins in which no Upper Level has been set, >400% of RDA/AI

ii. Low – Intake was less than 90% of the RDA/AI

iii. OK – Intake was less than the UL yet greater than 90% of RDA/AI value

Name of Daily Supplement: ____________________________________________________

Vitamin

RDA/AI

Dietary Intake

Supplement Intake

UL

Upper Level

% of RDA/AI

Evaluate Intake

(High, Low, OK)

A

RE

RE

**

E

mg

mg

***

C

mg*

mg*

Thiamin

mg

mg

Riboflavin

mg

mg

Niacin

mg

mg

B6

mg

mg

Folate

mcg

mcg

B12

mcg

mcg

*Smokers should add 35 mg to their RDA

**1 RE = 5 IU (for Vitamin A)

***1 mg = 1 IU = 1 TE (for Vitamin E)

Which of your vitamin intakes were sufficient (roughly equal) according to the RDA/AI?
Which of your vitamin intakes were below the RDA/AI (<90%)? For each vitamin listed in #2, list two good food sources you could (would) consume to increase your dietary intake of that vitamin. Of all the vitamins listed in the preceding table, which group of vitamin(s) would toxicity be a realistic concern if consumed in quantities far higher than the RDA/AI? Explain. Your Mineral Intake Following the instructions below, complete the table. 1. RDA/AI = Recommended Amount per day (will be listed on your Profile printout) 2. Dietary Intake = Amount you consumed on average from your diet in one day. 3. Supplement Intake = If you take a daily supplement, enter the quantity of each vitamin in the supplement. Please also list the name of the supplement on the line provided. If you do not take a supplement, please mark this column with N/A. 4. UL = Upper Level (This is found in your book) 5. % of RDA/AI = If you take a daily supplement, use the formula below to calculate the % RDA/AI you are consuming. If you DO NOT take a supplement, this value will be on your printout (Amount of Mineral from Diet) + (Amount of Mineral in Supplement) / RDA/AI x 100% Name of Daily Supplement:____________________________________________________ 7. Evaluate Intake i. High – Intake was higher than the UL or for those vitamins in which no Upper Level has been set, >400% of RDA/AI

ii. Low – Intake was less than 90% of the RDA/AI

iii. OK – Intake was less than the UL yet greater than 90% of RDA/AI value

Mineral

RDA/AI

Dietary Intake

Supplement Intake

UL

Upper Level

% of RDA/AI

Evaluate Intake

(High, Low, OK)

Calcium

mg

mg

Phosphorous

mg

mg

Sodium

mg

mg

Potassium

mg

mg

Iron

mg

mg

Zinc

mg

mg

Which of your mineral intakes were sufficient (roughly equal) according to the RDA/AI?
Which of your mineral intakes were below the RDA/AI (<90%)? For each mineral listed in #2, list two good food sources you could (would) consume to increase your dietary intake of that mineral. Compare your sodium intake with the Upper Limit (2.3 g/day). Why is a diet low in sodium beneficial? Your Water Intake How many ml (milliliters) of water did you consume? (Note: Your analysis report may give you a value for your average daily water intake in grams. Since the density of water is 1 gram/ml, the two terms can be used interchangeably in this case.) Water consumed = ___________________ ml How does your water intake compare to your needs? List four factors that influence an individual’s water needs. List three functions in the body that water is essential for. Diet Analysis Project Essay Response Directions As a final step in completing your Diet Analysis project, please answer the following questions completely and thoughtfully. Please proof your work for spelling and grammatical errors!!!! Evaluate the assumptions you made at the beginning of this project regarding your diet (Healthy People 2010 Hypotheses). Which hypotheses can you accept? Which hypotheses must you reject? Support your decision to accept/reject each hypothesis using specific, collected evidence (data) from the project. (5 points) Based on the results of the analysis, discuss aspects of your diet or lifestyle in need of improvement. Mention very specific ways you could make changes to improve these areas. Lastly, expand on the short- or long-term health implications associated with making these improvements. (If you feel your diet does not need any improvements, discuss the dietary habits you feel are most crucial to maintaining a healthy lifestyle.) (5 points) Discuss the limitations of a dietary analysis project in evaluating a person’s true dietary habits. Comment on ways these weaknesses can be minimized and / or corrected. (5 points) What do you feel are the greatest strengths of this project? Comment on applying the tools learned in this project to your personal or professional careers. (5 points)