PERSONAL 3-DAY DIET ANALYSIS FINAL PROJECTCourse Objective:Produce a quantitative and qualitative evaluation of their food intake to demonstrate application of valid nutrition and health information to make recommendations for dietary change.Submission Requirements1. Include Title Page, Table of Contents, & Reference Page2. Page numbers3. Spell and grammar checked, proofread.4. Submit 3 Day Average Report in Diet & Wellness Program. This must be done in order for yourFinal Project to be graded.Directions:Using the Diet & Wellness 3 Day Average Report, answer the questions on the following page about your diet. Use the report data to answer questions. Give exact amounts from your diet analysis report. Generalizations are not acceptable. Answer all questions using complete sentences. Your project may take any form you feel is fitting. Be creative! Remember you must be able to submit the project in an electronic format via Blackboard.Examples of how students have completed this project in the past include: • Writing a report• Writing a letter to yourself• Creating a presentation Composing Journal Entries
Questions to Answer About Your DietMACRONUTRIENT RANGESUse the Macronutrient Range report within the 3 Day Average Report to help you answer the following questions.Describe your fat intake as compared to the recommendation to consume between 20–35 percent of your total energy intake? What percent of your calorie intake consists of fat? Compare the MACRONUTRIENT RANGES 3-day report with each individual day’s report. Is there one day that is particularly worse or better than the 3-day average? What foods account for the single day output being better/worse than the 3-day output?
Describe your carbohydrate intake as compared to the recommendation to consume between 45–65 percent of total energy calories? What percent of your calorie intake consists of carbohydrate? Compare the MACRONUTRIENT RANGES 3-day report with each individual day’s report. Is there one day that is particularly worse or better than the 3-day average? What foods account for the single day output being better/worse than the 3-day output?
Describe your intake of protein as compared to the recommendation to consume 10–35 percent of total energy intake. What percent of your calorie intake consists of protein? Compare the MACRONUTRIENT RANGES 3-day report with each individual day’s report. Is there one day that is particularly worse or better than the 3-day average? What foods account for the single day output being better/worse than the 3-day output? If your protein intake is higher than 35 percent, what foods could you choose less of to bring you within range? If your intake is lower, what foods would you add to your diet?
MyPLATE ANALYSISUse the MyPlate Analysis Report within the 3 day Average Report to help you answer the following questions.Describe your intake as compared to the MyPLATE recommendations. Which food groups are you above the recommended daily intake? Which food groups are you below the recommended daily amounts? Which food groups are you within the recommended daily amounts? Suggest realistic changes you can make to better conform to the MyPLATE pattern.
Have you met the minimum recommended fruit and vegetable intake? What percent of your goal have you met for fruits and vegetables? Think about fruit and vegetable food sources for the fat soluble vitamins (A, D, E, and K). What are some of these food sources that you could add to your diet?
Have you met the recommended daily amount from the dairy group? If you did not meet the recommended number of dairy servings, you are probably not getting adequate calcium or vitamin D in your diet. Is this confirmed by comparing your calcium and vitamin D intake on the INTAKE VS. GOALS report? How deficient are you in these two nutrients? What foods can you eat to increase the intake of these nutrients?
Look at your DAILY FOOD LOG for your 3-day intake. The MyPLATE recommendations for an individual who requires 2000 calories per day to aim for 2 cups of dark green vegetables, 1.5 cups of orange vegetables, 2.5 cups of dry beans and peas, 2.5 cups of starchy vegetables, and 5.5 cups of other vegetables each week. How are you doing at meeting these recommendations? Suggest foods in each category that you can consume to increase your vegetable intake.
undefinedundefined2No amount of dietary saturated or trans fat is required for health. Using the FAT BREAKDOWN REPORT within the 3 Day Average Report, what are the percentages for saturated, monounsaturated, polyunsaturated, and trans fats in your 3-day average intake?
In the MyPlate report, what is your empty calorie goal? Look over each of your day’s food log reports. Which foods provide empty calories?
Breaking the information down further, consider the USDA recommends that no more than half of the day’s empty calories come from ADDED sugars. Which foods on your foods log reports contribute ADDED sugars? If you consumed substantial amounts of added sugars, suggest realistic ways to reduce your intake.
INTAKE VS. GOALSUse the Intake vs. Goals Report within the 3 Day Average Report to help you answer the following questions.What information on the report most surprises you?
Describe your fiber intake as compared to the recommended intake range (25-35 grams). What foods did you consume that provided at least 3 grams of fiber?
Look for the essential fatty acid heading. How did your actual intake compare to the DRI goal?
Most people in the United States eat a variety of foods that provide high-quality protein making it almost impossible not to meet protein needs. Were you surprised about the amount of protein you consume? What was your 3-day average protein intake in grams? What is your recommended DRI for protein? Was your protein gram values intake similar to the DRI recommended intake?
The RDA for protein is .8grams/kilogram of body weight. Convert your weight to kilograms (weight in pounds divided by 2.2) and multiply by .8 to determine your protein requirement. What is your calculated protein requirement? Is this the same as the DRI recommendation?
HowdidyouractualintakeofvitaminscomparetotheDRIrecommendationsforvitamins? Listthevitamins which have not met the DRI goals and list the vitamins that exceeded the DRI goals. Include foods that you can add to your diet to increase the intake of the vitamins that you were deficient in compared to the DRI goals.
What is your DRI Adequate Intake for calcium? What percentage of your calcium DRI did you meet with the 3-day average?
Sweatingduringphysicalactivitycoststhebodyelectrolytes–themineralssodiumandpotassiumarereleased in sweat. Is your electrolyte intake deficient, excessive, or within the DRI recommendations? Do you think your intake is sufficient to cover your needs for exercise? What conditions might change your electrolyte needs?
Locate sodium and find the percentage of the DRI intake recommendation provided by your DRI for sodium. Are you above or below this recommendation?
3SOURCE ANALYSISIn the Diet & Wellness Program, from the REPORTS tab, select SOURCE ANALYSIS. Select the date range that includes the three days of your dietary record. Click all meals.1. Choose DIETARY FIBER, TOTAL from the drop-down box. Which food provided the greatest amount of fiber for the 3-day intake? What are some fiber rich foods that you could add to your diet to increase your intake of both soluble and insoluble fibers?2. Using the INTAKE VS. GOALS REPORT, Compare your intake of CARBOHYDRATE, TOTAL and the SUGAR,TOTAL. Whatarethetotalgramsofcarbohydratecomingfromsugar?Whatarethetotalgrams of carbohydrate? What percentage of the total carbohydrate intake is coming from sugar? Using the INTAKE SPREAKSHEET REPORTS, what foods did you consume that are examples of simple carbohydrates? What foods did you consume that are examples of complex carbohydrates? Explain the nutritional differences in the simple carbohydrates and the complex carbohydrates. List the nutrients that are present in the simple carbohydrates and list the nutrients that are present in the complex carbohydrates. How do these compare?3. Choose SATURATED FAT from the drop-down box. What were the top three foods that contributed the most saturated fat?4. Generate the same report for MONOUNSATURATED FAT, TRANS FAT, and POLYUNSATURATED FAT from the drop-down box. What were the top three foods in each of these categories?5. Choose LINOLENIC and LINOLEIC ESSENTIAL FATTY ACIDS from the drop-down box. What were the top three foods in each of these categories?6. Choose FAT, TOTAL from the drop-down box. Hidden fats abound in our food supply, and it’s worth a moment to identify them and expose any mindless patterns in their consumption. Look at the day when you consumed the most fat. Find the foods that contributed the most fat to your intake. What would you say led to a higher intake of fat on this day as compared to another? Which part of the day did you consume the most fat? Were you aware that you were doing so? Try to identify some of your own cues to over consuming calories from fat.7. Choose PROTEIN from the drop-down box. What were the top three foods that provide you with protein? Were any of these foods the top three foods that contributed fat to your diet? What does this tell you about the relationship between foods high in protein and foods high in fat?8. Break down your protein intake even further by viewing how much protein you eat at breakfast, lunch, and dinner. Which meal contributes the most protein? Ideally you want to have some protein in all meals, are your protein calories evenly distributed across the three meals?9. Generate a report for VITAMIN C, FOLATE, and VITAMIN D from the drop-down box. What were the top three food sources for these vitamins? Look up additional food sources for these vitamins. What would be some additional foods you could add to your diet to increase your intake of these vitamins?10. Choose CALCIUM from the drop-down box. What were the top three food sources of calcium? What were the three lowest sources of calcium?11. Select SODIUM from the drop-down box. Which foods contributed the most sodium to your diet? Were these foods processed or packaged foods?4ENERGY BALANCE ANALYSISEnergy balance is the balance between the energy (calories) you take in and the energy you expend. Use the Energy Balance Report within the 3 Day Average Report to help you answer the following questions.What is your average 3-day calorie intake? What is your average 3-day energy expenditure? How does your actual intake compare to your recommended intake of calories? Looking at your calorie intake and expenditure, are you gaining or losing weight? If one pound equals 3500 calories, how much weight are you gaining/losing over a month (be very specific with this answer)?
Look over the three days of your food intake. Is there one day that you exceeded the recommended calorie intake (positive energy balance)? How could you adjust this day’s food intake to meet the recommended calorie intake?
SUMMARYWhat did you learn about your dietary habits from the analysis of your food intake and energy expenditure? Have you made any changes since taking this course? Why or why not?
What is good about your diet when comparing it to the Dietary Guidelines? Address each of the key recommendations located in Chapter 2 of the textbook.
Consider your results, your family health history, how you feel about your health status, how and when you eat, with whom you eat (as you have recorded in your food diaries), and your exercise habits. What adjustments can you make in your diet and lifestyle to improve your health and performance? In completing this question, you are not required to divulge any personal health information.
Summarize any realistic changes you will make (or have made) to your diet and exercise routines as a result of this analysis or class.
Requirements: specific
