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Recording Diet

Coursework Instructions:

For this assignment, you will record your diet for 3 days and use the diet and wellness tool in MindTap to analyze your diet and complete the questions. You should already have a profile created in this program from the module 2 assignment. Use your own profile, and be sure to enter accurate dates




 




Module 4 Assignment: Diet Analysis (50pts)




For this assignment, you will record your diet for 3 days and use the diet and wellness tool in MindTap to analyze your diet and complete the questions. You should already have a profile created in this program from the module 2 assignment.  Use your own profile, and be sure to enter accurate dates.





  • Enter all three days of your diet into the ‘track diet’ function of the Diet and Wellness app in your Cengage/MindTap dashboard.

  • See the picture at left for reference – the apple with the plus sign in it is the icon you click on to get to the Diet and Wellness app.

  • You’ll enter the foods, one at a time, indicating the meal they belong to, serving size, and number of servings.

  • Once you have finished entering all three days, click on ‘reports’ in the navigation bar.  You will be accessing the ‘3 day average’ report – which includes information in nutritients, food groups in the ‘my plate Analysis’ and ‘energy balance’.




 




 




Upload the complete 3 day average report into the link on d2l along with your completed assignment.  If you do not include the report, you will automatically lose 10 points. Be sure not to use any underscores or special characters in your file name, as d2l will not upload files that include those.




Part 1: Components of your Diet (30pts)





  1. (4pts) How did your macronutrient intake distribution compare to the AMDR?




 





 

(AMDR) in % of total cals

Average eaten (% of total cals)

Status (under, OK, or over)

Protein


 

 

 

 

Carbohydrate


 

 

 

 

Fat


 

 

 

 




2)      (4pts) Fill in the following table pertaining to carbohydrates in your diet:




 





Question

Answer

Provide examples from your diet record

How many grams of sugar did you eat? What % of your total calories came from sugars?

 

 

What was your average fiber eaten? How did it compare to the recommendation? Explain how your fiber intake (or lack thereof) could be affecting your disease risk.  Be specific.

 

 




 




 




3)      (4pt) Fill in the following table pertaining to protein in your diet:




 





Question

Answers

Use your book to help you and list 2 examples of plant based protein from your diet record.

 

Use your book to help you and list 2 examples of animal based protein from your diet record.

 

Do you think you consume more plant based or animal based protein?  Explain.

 

How many servings from the ‘nuts, seeds and soy’ category did you consume while recording your diet?

 




 




 




 




 




4)       (4pts) Fill in the following table pertaining to fats in your diet:




 





Question

Answers

How many grams of linoleic (omega 6) and linolenic (omega 3) fatty acids did you consume?  What foods could you add if you wanted to increase linolenic content?

 

How many grams of saturated and trans fat did you eat?  Collectively, what % of total calories comes from these fats?  (find calories from these two fat groups, then divide by total calories)  What are your suggestions, if any, for improvement?

 




 




5)      (6pts) Fill in the table below to take a closer look at food groups. 




 





 

Goal

Actual

Examples from your 3-day food record –or- if you had none, list foods that you could incorporate into your diet to satisfy this category.

Grains


 

 

 

 

Vegetables


 

 

 

 

Fruits


 

 

 

 

Protein Foods


 

 

 

 

Dairy


 

 

 

 




 




 




Choose two food groups and explain for those group what went well in the diet you entered, and what needs improvement.  Offer suggestions for improvement.  For example, if you had fruit juice, you could offer whole fruit as a suggested improvement.




 




 




 




 




6)      A. (6pts) Micronutrients:  Using the ‘DRI’ and ‘Intake Spreadsheet’ reports, fill in the following table Calculate the percent of intake for these micronutrients.  Note that if you ate more than your target, your %target will be over 100%.




 





Nutrient

Target 
(recommendation)

Average Eaten (how much you had)

% target intake (Your intake/target intake)*100

2 Good sources (not just sources, but sources that provide at least 10% of your recommendation.)

 


Calcium (mg)

 

 

 

 

 


Potassium (mg)

 

 

 

 

 


Sodium (mg)

 

 

 

 

 


Iron (mg)

 

 

 

 

 


Magnesium (mg)

 

 

 

 

 


Zinc (mg)

 

 

 

 

 


Vitamin A (RAE)

 

 

 

 

 


Vitamin B12 (ug)

 

 

 

 

 


Vitamin C (mg)

 

 

 

 

 


Vitamin D (ug)

 

 

 

 

 


Vitamin E (Alpha tocopherol)

 

 

 

 

 


Vitamin K (ug)

 

 

 

 

 


Folate (ug DFE)

 

 

 

 




 




B. (2pts) Which of these are you surprised about?  OR – which of these would you like to change and why?




 




 




Part 2: Energy Balance (20pts)




Determine the components of energy expenditure




Energy expenditure or energy ‘out’ is a term used to describe the calories that you use each day.  You use calories in three ways; through BMR, through physical activity, and through thermic effect of food.  You can think of these three things as pieces of the same pie; parts A, B and C.  You will estimate these three parts based on your own information and then add them together to determine your total energy expenditure, which can also be described as your Estimated Energy Requirement (EER). 





Males


   10-18


   18-30


   30-60


      >60


 


Females


   10-18


   18-30


   30-60


      >60

 


(17.5 x wt(kg))  + 651


(15.3 x wt(kg))  + 679


(11.6 x wt(kg))  + 879


(13.5 x wt(kg))  + 487


 


 


 (12.2 x wt(kg)) + 746


(14.7 x wt(kg)) + 496


(8.7 x wt(kg))   + 829


(10.5 x wt(kg)) + 596




 





  1. 1.       (2pts) Basal Metabolic Rate (BMR)




There are many different ways to estimate basal metabolic rate (roughly-the calories needed for basic functioning).  The one you will use for this assignment is from the World Health Organization (WHO).  From the table at right, select the equation appropriate for your age range and gender; then calculate the equation with your weight in kg (to find your weight in kg, take your weight in pounds and divide by 2.2):    

 Your number = ______________




 




 




 





  1. (2pts) Average Voluntary Activity (PA)




 





Physical Activity Level

Men

Women

Light (walking to class; rec center 1-2x/week)

0.1-0.3

0.1-0.25

Moderate (rec center 3-5x/week)

0.3-0.50

0.25-0.40

Medium Heavy (rec center 5-7x/week)

0.5-0.7

0.4-0.6

Heavy (athlete who works out several hours per day)

0.7-0.90

0.6-0.80




 




 




 




 




 




 




Find the factor above that best describes you, and multiply by the average BMR from part ‘A’ above.




Your number = ___________ 




 





  1. (2pt) Thermic Effect of Food (TEF)




Average calorie intake x .10 = calories burned from TEF




Your number = _____________




 




4. (3pts) Next, you need to find your total energy expenditure.  Use your BMR, physical activity (PA) and TEF from parts 1-3 above to fill out the table below.   





Average Calorie Intake (kcals consumed in the energy balance report)

Estimated Energy Requirement (EER)


(This is the sum of BMR, TEF and PA above)

Do your numbers suggest you are gaining or losing weight?

 


 

 

 




 




 




5. (5pts) Use the ‘3500 calories= 1 pound’ conversion to calculate your theoretical weight change in pounds/week and show your work.




 




 




6.  (6pts) Do you think this would be a good diet for you to maintain weight?  Why or why not?  Include ideas as to why your results above may be inconsistent with your recent history. 

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Coursework Sample Content Preview:

Personal Diet Analysis
Student Name
Institutional Affiliations
Personal Diet Analysis
Part 1: Components of your Diet
1. How did your macronutrient intake distribution compare to the AMDR?
(AMDR) in % of total calsAverage eaten (% of total cals)Status (under, OK, or over)Protein
26.1%
Between 12% and 38%OKCarbohydrate
12.4%Between 40% to 60%UnderFat
15.1%
Between 25% and 40%Under2) Fill in the following table pertaining to carbohydrates in your diet:
QuestionAnswerProvide examples from your diet recordHow many grams of sugar did you eat? What % of your total calories came from sugars?In the two meals, my approximate sugar consumption was around 236.938g. Sugars contributed around 24% of my total calories.Dr. pepper contains around 110g of sugars while the orange juice I took has around 41g or sugars.What was your average fiber eaten? How did it compare to the recommendation? Explain how your fiber intake (or lack thereof) could be affecting your disease risk. Be specific.The average fiber I ate was 53.1g. It is recommended that one takes around...
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