Hello my name is Teresa Alli. It is important to know that i AM 23 years old, my weight is 115lb, I am 5’5 and my BMI is 18.89. I eat a mix of healthy and junk food. Not so much junk food just as snacks example, candy, chocolate, chips.
INSTRUCTIONS FOR KEEPING YOUR THREE DAY FOOD RECORD
1. Record EVERYTHING you eat and drink for three days including 2 weekdays (or
workdays) and 1 weekend (or non-work day).
2. For accuracy, it is best to record each meal or snack immediately after it is eaten.
3. Be sure to include water, coffee, tea, soda, etc.
4. If additional space is required for the same day, continue onto the back of the pagenoting the continuation.
5. Record BRAND NAMES, if known.
6. When eating out, record foods as accurately as possible including the NAME OF THE
ESTABLISHMENT and the SPECIFIC FOOD ITEM ORDERED.
7. Always specify PREPARATION METHODS. For example, baked, broiled, fried,
breaded, sautéed, etc.
8. Record EXACT AMOUNTS. Specify weight, volume, or dimension in inches. For
example, 1 piece banana bread (1. x 2. x 4.). Use household measuring cups
and spoons to estimate portions.
9. Describe all foods as fully as possible. For example, 3oz baked chicken thigh
(no skin). (NOTE: 3oz is approximately the size of a deck of cards.)
10. List ALL INGREDIENTS for sandwiches, casseroles, and other mixed dishes. For
example, peanut butter sandwich: 2 pieces oat bran bread, 1½ tbsp
chunky peanut butter. Full recipes are not required.
11. Include ALL ADDITIONS to food at the table such as salt, sugar, or milk. Record each
addition on a separate line including the amount.
12. Record any DIETARY SUPPLEMENTS (i.e. vitamins, etc.) including brand names and
amounts.
INCLUDE ***Three Day Dietary Record- (you can choose from any online nutrition analysis program (eg. My Fitness Pal )***
PERSONAL HEALTH SURVEY – you will need to calculate your calorie and protein needs using the following formula: (there are a variety of formulas, if you are using something different, include it in your project)
The Academy of Nutrition and Dietetics published a comparison of the various equations used to calculate BEE. Mifflin-St Jeor formula was found to be the most accurate
Men:
10 x weight (kg) +6.25 x height (cm) -5 x age + 5
Women:
10 x weight (kg) +6.25 x height (cm) – 5 x age -161
PROTEIN REQUIREMENTS:
The RDA for protein is 0.8 grams per kilogram of body weight (Weight divided by 2.2 = wt in kg)
150 divided by 2.2 = 68 68 X0.8 = 54.4 grams of protein
People who weight train may require 1.0 – 1.5 grams of protein per kg. However, eating extra protein does not guarantee muscle gain without strength training. If you take in too many calories from any source it will get stored as fat!
THREE DAY DIETARY RECORD:
Keep a record of everything you eat for three days. Be sure to include portion size, condiments, spreads, sauces, salad dressings, method of preparation (grill, fry) drinks, and snacks. Include the time of day, time you spent eating, mood, where you were, and who you were with (family, friends, self, etc.) This will help you identify problems or set goals for your summary. Print out All Daily Reports.
DIETARY ASSESSMENT:
You will need to average out the three days for CALORIES, FAT, CARBOHYDRATES, DIETARY FIBER, PROTEIN, SODIUM, AND CALCIUM. Then, using your three day record, compare your intake to the 2020 Dietary Guidelines and MY Plate recommendations. State each guideline or recommendation and write your assessment of your intake next to it. (See the example below)
DIETARY GUIDELINE #3 – Engage in regular physical activity….During the three days I kept a record, I exercised two out of the three days for at least 30 minutes.
You must use at least 10 of the guidelines or recommendations
SUMMARY AND GOALS:
For this section look over your assessment and draw some conclusions about your diet and lifestyle. Are you missing servings of fruits and vegetables every day? What are your health risk factors (ie, do you smoke?), Do you exercise? What are the risk factors associated with continuing to eat this way? What are the good things about your diet? INCLUDE AT LEAST TWO MEASURABLE GOALS FOR YOURSELF REGARDING ANY CHANGES YOU NEED TO MAKE TO EITHER YOUR DIET, LIFESTYLE, EXERCISE. (ie, To eat at least 2 fruits per day, making one citrus)
It must be comprehensive and complete.
THREE DAY PLAN:
Finally, write out a NEW three day healthy meal plan incorporating your new goals. Include 3 full days (meals, snacks, activities). You may use the guidelines and recommendations as well as your own findings and translate them into meals for three days.
