23 Jun Question Answer Examples from your 3-day
Question Answer Examples from your 3-day record
What made up the majority of your grain intake-whole or refined grains? Whole grains 1 cup Pasta, whole wheat, with tomato sauce, meatless
What percent of your total calories came from added sugars? 9.95% 1 can (12 fl oz) Soft drink, cola (Pepsi, Coke)
What percent of your total calories were considered ‘empty calories? 25.22% 6 nugget Chicken nuggets (McDonalds, Weaver Mini Drums, Tyson Chicken Sticks, Carls Jr. Chicken Stars)
What was your average fiber eaten and how does it compare to the recommendations? (See page 8|17) 18g and target is 38g 1 cup, chopped Broccoli, raw
Complete the fiber quiz on page 8|13. According to the quiz, is your diet fiber rich? no
3) (2pts) How could your fiber intake (or lack thereof) influence your risk for diverticula? (see page 8|16)
When we eat low-fiber foods, we should excrete small glosses, and the pressure which makes the small glosses causes the diverticulosis.
4) (2pts) Look over your protein intake. Did you consume more animal based or plant based protein? (use page 14|7). List examples of each from your 3-day food record.
I consumed more animal based protein, which is 8.5 of 9 ounces from meat, poultry and eggs. 6 nugget Chicken nuggets (McDonalds, Weaver Mini Drums, Tyson Chicken Sticks, Carls Jr. Chicken Stars); 1 medium steak Steak, beef, grilled or broiled, lean and fat eaten; and 1 medium breast Chicken, breast, boneless, skinless, baked.
5) (3pts) Fill in the following table pertaining to fats in your diet:
Question Answer
Was your saturated fat within the target range? No, my average eaten was 11% calories and the target should be less than 10%.
How many serving of fish did you consume while recording your diet? No fish, but one and half ounces seafood (shrimp).
How many calories came from solid fats? What percent is this of your total calories? There was 205 calories from solid fats, which is 12.99% of total calories.
6) (3pts) Fill in the select Food Groups table below:
Target Average Eaten Examples from your 3-day food record
Dark Green
2.5 cups/week 4 cups Over
Red and Orange 7cups/week 1.5 cups Under
Beans and Peas 2.5cups/week 0 cup Under
Starchy Vegetables 7cups/week 1 cup Under
Fruit Juice
No specific target 0 cup No specific target
Whole Fruit
No specific target 0 cup No specific target
7) (1pt) Are you under in any of the vegetable categories? If so, list foods that you could incorporate into your diet that would satisfy this category.
Yes, I was under many of them, I should add tomatoes, carrot into red and orange vegetable; beans into beans and peas; potatoes and carrot into starchy vegetables.
8) (1pt) What made up the majority of your fruit intake- whole fruit or fruit juice? Include exam
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