Diet Analysis Project

DIET ANALYSIS PROJECT (type answers) Comparison to the AMDRs, DRIs and Dietary Guidelines (60 pts) Use the following printouts to complete the table: “Nutrients Report” on the website. You will be comparing the Recommended column with your intake. You may need to do another conversion to compare the two columns. Nutrient/Food Component Your Intake How does your intake compare (too high, too low, ok) 45-65% of total calories 41% OK Fiber F: >25grams/day M: >38 grams/day 20g UNDER Sugar <25% of total calories 50g NO TARGET 10-35% of total calories 17% kcals of PRO OK Recommended : 48 grams for you 99g OK 20-35% of total calories 44% OVER 16% OVER 296mg OK I did not have an omega 6 intake column on my Food Details report. Did not consume any omega 6 Carbohydrates Total carbohydrate Recommended or Acceptable Intake Calculate%: [(sugar g x4) total kcal] x 100 Protein Using total calories Using the RDA Fats/Lipids Total fat Saturated fat <10% of total calories Cholesterol <300mg cholesterol Omega 6:Omega 3 1:1 to 4:1 You are calculating the first number in the equation Other 1 Sodium <2300mg/day 4070mg OVER If your intake was higher than recommended for any of the following, describe 2 changes you could make to your current diet to bring your closer to the recommendation. Sugar 1. Eat less sweets 2. Substitute eating fruits instead of sweet pastries and baked goods. Total Fat 1. Eat more lean meats 2. Use oil and vinegar salad dressings Saturated fat 1. Stop using creamy salad dressings 2. Don’t put bacon in salads Cholesterol  My intake was within range of what it needed to be, not higher. Sodium 1. Stop adding salt to foods 2. Reduce the amount of junk food that I eat If your intake for Fiber was lower than recommended, describe 2 changes you could make to your current diet to bring you closer to the recommendation from food sources, not supplements. 1. Add berries to my granola and yogurt 2. Eat more whole grains Using your “Food Details” report. Determine which food, out of the 3-days analyzed, provided you with the highest amount of the nutrient/food component listed below. Nutrient/Food Component Calories Protein Total fat Saturated fat Monounsaturated fat Polyunsaturated fat Total carbohydrate Sugar Fiber Sodium Highest food source over the 3-day period Cheese filled tortellini pasta Cheese filled tortellini pasta Alfredo sauce Alfredo sauce Chicken sandwich Chicken sandwich Cheese filled tortellini Chocolate cupcake Spaghetti and meatballs Chicken sandwich 2 Comparison to My Plate Analysis (20 points) Based on your “Food Groups and Calories” printout, what percentage of the recommended intake for each food group did you consume? 1. Grains: 85% ounces 2. Vegetables: 56% cups 3. Fruits: 40% cups 4. Dairy: 83% cups 5. Protein Foods: 64% ounces 6. What, if any, food groups are exceeding the recommendation? None of my food groups exceeded the recommendation. 7. What, if any, food groups are not meeting the recommendation? All of my food groups are within the target. 3 Vitamins & Minerals: Comparing Your Intake to DRI’s (40 pts) Use the following printouts to complete the table: “Nutrients Report”. Do not forget to put your units. Vitamin/Mineral DRI Your Intake %DRI If <75% DRI, list 2 deficiency symptoms (Your intake / DRI) x100 = % Vitamin A Highest food source over the 3-day period May use “Food Details” report Alfredo sauce 1110 ug RAE 2.2 mg 159% Vitamin B6 700 ug RAE 1.3 mg Vitamin C 75 mg 76 mg 101% Spaghetti and meatballs Pineapple Vitamin D 15 ug 15 ug 100% Protein shake Vitamin E 15 mg AT 400 ug OFE 1000 mg 18 mg 12 mg AT 760 ug DFE 1165 mg 18 mg 80% 117% Spaghetti and meatballs Spaghetti and meatballs Chicken sandwich 100% Protein shake Potassium 4700 mg 2223 mg 47% Zinc 8 mg 8 mg 100% Folate Calcium Iron 169% 190% Tiredness, constipation Baked potatoes Spaghetti and meatballs 1. For any nutrient where your intake was <75% of the DRI, list 2 foods for each nutrient that you could add to your diet to help meet the recommended intake. Be sure to list foods that you would actually eat.  Avacados and Bananas 2. Were the majority of your vitamins/minerals met through consumption of foods in your diet that included supplements such as fortified foods (cereals, Power Bars, shakes, etc.) or through whole foods such as fruits, vegetables, whole grains, and lean meats?  The majority of my vitamins and minerals were met through the consumption of whole foods rather than supplements. 3. Based on the above chart and the answers to the questions, do you think you need to take a daily vitamin/mineral supplement? Why or why not? 4  I think that I should take a multivatimin daily because I know that some weeks I don’t eat enough food. Also, have been taking a multivitamin for quite some time now and helps keep my energy up and my body healthy. I do notice a difference in how I feel when I don’t take it. Phytochemicals (10 pts) Review your fruit and vegetable intake over the 3-day period.  1. Count the number of fruits and vegetables you ate during this 3 day period (not the average you had based on the MyPyramid). What is the total you consumed over the 3 days? In total I consumed 13 fruits and vegetables over the 3 day period. 2. Phytochemicals are associated with a reduced disease risk. It is recommended that you consume a minimum of 5 servings of fruits and vegetables each day, ideally 1 from each color category: green, red, orange/yellow, blue/purple, and white. of each of the following colors did you consume? Fruit/Vegetable Color Green Red Orange/Yellow Blue/Purple White Day 1 1 1 2 0 1 Day 2 2 1 1 0 1 Day 3 1 2 0 0 0 3. For each color, you could consume to help you meet the “5 a Day” goal. If you need help, review the following article: Fruit/Vegetable Color Green Red Orange/Yellow Blue/Purple White Fruit Kiwi Watermelon Cantaloupe Blueberries Grapes Vegetable Broccoli Tomato Carrots Eggplant Onions 5 Energy Balance (20 pts) 1. What is your BMI? What is your weight classification according to BMI standards? Do you feel this is an accurate classification? Explain.  BMI = 21. 8, Weight Status = Normal  I do think that this is an accurate calculation. I know that I am not over weight or underweight and I am about the same size as a lot of women the same weight/age category as me. 2. On average, how many calories did you consume?  2,374 calories/day 3. According to your profile, how many calories do you need each day to maintain your current weight?  3,142 calories/day 4. Based on the above, should you be gaining weight, losing weight, or maintaining your weight?  Based on the above information, I should be losing weight 5. Over the past year have you gained weight, lost weight, or maintained your weight?  Over the past year I have maintained my weight. 6. Is your answer to question 4 the same as your answer to question 5? If no, what do you think could explain this discrepancy?  No, my answer to question 4 is different than my answer to question 5. The discrepancy could be because my eating habits are always changing. This information is only based on a random 3 day period and so is not reflective of my eating habits over the past year. 7. The latest recommendations on physical activity include 30 minutes of high intensity physical activity at least 4 days per week or an accumulation of 60 minutes of moderate activity every day. Did you meet this goal? If yes, how? If no, describe what you could and would do to meet this goal.  Yes. I do meet the goal because I go to the gym for about an hour and half a day. 6 Evaluating your Diet (50 pts) Think about your eating habits – not just what is on your printouts. Describe 5 strengths and five weaknesses about the way you currently EAT (not exercise). Do not list nutrients or food groups – you are evaluating the way you eat. A. Strengths/Weaknesses Strengths 1. Eating a large variety of foods. 2. Remembering to eat meals and bringing snacks with me. 3. Making sure I am never hungry. 4.Consuming lots of fruit. 5.Continuing to attempt to meet my caloric goal daily. Weaknesses 1.Not eating breakfast. 2.Not drinking enough water. 3.Not consuming enough vegetables. However, that is because the food is not prepared well here on campus. 4.Portion control. I eat very large of portions of everything. 5.Giving in to cravings. 7 B. The 5 diet planning principles are adequacy, balance, calorie control, moderation and variety. Based on the strengths and weaknesses you listed above, which diet planning principles are you meeting and explain how. Which ones are you not meeting and why? You need to address all 5 diet planning principles.  Adequacy: This principle is one of my weaknesses. My main goal in this area is to consume more vegetables. I eat at the dining hall on campus and they have a very poor variety of vegetables. So I have to look in other areas to find ways to consume more vegetables.  Balance: This principle is one of my strengths. Similar to variety, I make sure that I don’t eat too much of any one type of food. I know that its important not to eat the same foods all the time because they all have different nutrients that your body needs.  Calorie control: I think this principle is kind of a weakness of mine. My goal is to gain weight but the calories I consume are under what I need to be consuming on a daily basis. Meaning that I need to focus on eating more which I know I can achieve by eating breakfast. That is the only meal I don’t always get to eat because of lack of time, so I need to figure out a way to fit it in before my early classes and I will be able to meet my calorie goal.  Moderation: I think that I am meeting this principle well. I make sure that I do not eat too much fat, salt, or sugar but that it comes from a variety of foods. Also, that I get these nutrients in healthy forms and not from junk or processed foods.  Variety: I am meeting this principle in my diet. I do a good job at eating a variety of foods. Different kinds of fruits, vegetables, meats, carbohydrates, and dairy. I make sure not to eat the same things all the time but to switch it up as often as possible. For example, I try to eat chicken more often than red meat and get fish whenever possible. Also I eat a large variety of different colored fruits as they all have different benefits as I learned from this project. C. Go back now and look over the previous pages you typed. Based on your analysis, what chronic diseases (such as heart disease, diabetes, hypertension, cancer, osteoporosis, or others), not deficiency diseases, might you face in 20 years if your dietary patterns remain the same? In your answer, describe the disease(s) and the associated nutrients/food components that apply to you based on information in your packet. Be sure to use complete sentences.  Based on my analysis, I do not believe that I will face any chronic diseases in 20 years with my dietary patterns staying the same. I eat very healthy and know how to adjust my eating habits to meet my goals. My parents have instilled in me very healthy eating habits and exercise habits. I feel confident that I will not get any diseases based off of my eating habits. 8 D. Review your dietary habits over the current semester. Are you still eating the same way or have you made any changes since you began this class? Describe 2 facts you have learned that have already or may impact the way you eat in the future.  I have changed the way that I eat since starting this class. Based on my new calorie goal I focus on consuming more food in order to gain weight. It has also helped reinforce the healthy habits that I was practicing before I started this class. One thing that I learned is that I am not eating my calorie goal. My goal was to always gain weight but I never sat down to actually figure out the number of calories that I should be consuming. Now I have my exact number and can meet my goal. The other thing that I learned is that the color of fruits and vegetables reflect the different nutrients that they have. This is information that I would like to look into more and maybe use that to change the fruits that I choose to consume. 9