3 Days Daily Food Log

DUE DATES: These are shown on the course schedule of the syllabus. This assignment will be submitted in 5 parts throughout the semester.
GRADE POINTS: This project is worth 100 points total. The 3 food logs and 3-day average report combined are worth 15 points. The dietary analysis written report counts for 85 points. The points for each dietary analysis answer are shown after each question on p. 4-6 of these instructions. The food logs and 3-day average report must be completed before you will be eligible for credit for the written report.
REQUIRED COMPUTER PROGRAM: Diet & Wellness Plus+ from Cengage (available on MindTap).
PROJECT DESCRIPTION: For this project you will enter everything you eat and drink for three typical days into the Diet & Wellness Plus+ program. You will create reports in Diet & Wellness Plus+ that provide data about your food & nutrition intake, and finally you will write a written report about your diet in answer to questions provided by the instructor. This project will inform you about the strengths and weaknesses of your usual eating pattern, and it will help you to develop skills for evaluating the food intake of others. It will also inform you of food sources of many nutrients.
INSTRUCTIONS
These instructions should be helpful in completing your project. Do not wait until the last minute to begin this project. This project is only as good as the information you submit, so be honest and eat as you normally do. Have fun!
Step 1: Create a profile in Diet & Wellness Plus+.
There are 2 ways to create a profile in Diet & Wellness Plus+ using MindTap:
Option 1) Click on the green apple (with a plus sign) on your App Doc (side bar) in MindTap to enter Diet & Wellness Plus+. Click on the logo of a human on the black bar toward the top of your screen. Select “Create New Profile”, and follow the prompts.
Option 2) Click on Chapter 1 in your unit view on MindTap. Select the first option, “Diet & Wellness Plus+: Profile”, and follow the prompts to create your profile.
Step 2: Track your diet for 3 days. Enter everything you eat and drink for three typical days into the “Track Diet” feature of Diet & Wellness Plus.
Here are a few general rules:
1) Track your food intake on days that you have a fairly typical diet (typical for you). Do not choose fasting days, sick days, days when you have an unusual schedule, or days when you are trying to lose weight.
2) DO NOT eat differently in any way for this project. Eat how you normally eat, for better or worse! You will not be graded on how healthy your diet is! (Sorry, no extra points for broccoli!)
3) Include all foods and all beverages … This means enter all of the foods and beverages you consume, whether they are good for you or not!
o Include condiments & other extras.
o Include alcohol.
o Do not enter supplements.
4) Do not enter supplements into the program. If you are not sure if something counts as a supplement, check with the instructor. You will need to evaluate the nutritional adequacy of your food/beverage intake alone, without supplements affecting the results.
5) Estimate serving sizes to the best of your ability. It may be helpful to measure some food items on the plates or bowls you typically use to help you judge quantities.
Quick Portion Guide:
1 oz. meat: size of a matchbox
3 oz. meat: size of a deck of cards
1 oz. cheese: size of 4 dice
Medium potato: size of a computer mouse or tennis ball
2 Tbsp peanut butter: size of a ping pong ball
½ cup pasta: size of a tennis ball
1 slice of bread and one slice of processed cheese each weigh about an ounce
How to track your diet in Diet & Wellness Plus+ from MindTap:
1. Click on the green apple (with plus sign) on your App Doc (side bar) in MindTap to enter Diet & Wellness Plus+.
2. Click on “Track Diet” (in white font on the black bar towards the top of the screen).
3. Enter the date of the day you are tracking.
4. Begin entering foods & beverages (one at a time) in the box under “view”. Include condiments and other extras.
a. When you type a item into the tracker, the program will show you the options for this item that are available in the database. Select the one that is closest to the food you actually ate. Please be accurate in your choice of preparation methods (fried, baked, steamed, etc-).
b. Select the serving size and the meal/snack at which you consumed the food or beverage. Click on “Add Item” (blue box).
c. You are strongly encouraged to check the box “Enable Serving Size Warning”. This feature will alert you to possible errors in entering serving sizes.
d. Continue adding foods & beverages until you have entered all of your foods & beverages for this day.
5. When you are finished entering foods & beverages for Day 1, enter the date for Day 2 under “Track
Diet”. You can now enter in your foods and beverages for Day 2. Repeat this process one more time for Day 3.
Important: Check your work as you go to be sure all of your food & beverage entries and serving sizes are accurate! If you need to make a correction to an item, click on the “Edit” box by that food or beverage item. Then enter your changes, and select “Update Meal”.
Step 3. Create the required reports in Diet & Wellness Plus+, and download these in PDF format. You will upload these reports to Canvas along with your written report for grading. The food logs and 3-day Average Report together are worth 15 points.
These are the required reports from Diet & Wellness Plus+:
a. Daily Food Log: one for each of your 3 days
b. 3-Day Average
Directions for creating PDF files of your Daily Food Logs
a. If you are returning to MindTap, click on the green apple (with plus sign) in the App Doc (side bar) to enter Diet & Wellness Plus+.
b. Click on “Reports” (in white font on the black bar toward the top of your screen)
c. Select “Daily Food Log” (in right column under “Diet & Activity Reports”)
d. Select the date for your food log for Day 1.
e. Click on “Save as PDF”. Follow the instructions to download & save your food log for Day 1 as a
PDF file. (You should also be able to save as PDF through your computer’s print function.)
f. Repeat this process for your food logs for Days 2 and 3. You should end up with 3 PDF files, one for each of your 3 days.
g. Name your food log pdf files as follows: food log 1, food log 2, food log 3
Directions for creating a PDF file of your 3 Day Average Report
a. If you are returning to MindTap, click on the green apple (with plus sign) in the App Doc (side bar) to enter Diet & Wellness Plus+.
b. Click on “Reports” (in white font on the black bar toward the top of your screen)
c. Select “3-Day Average” (in right column under “Diet & Activity Reports”).
d. Select the dates that correspond to your food logs for Days 1, 2, and 3. It is very important that you enter the food log dates accurately!
e. Double check to make sure that the dates you entered for days 1, 2, and 3 are the correct dates for your food logs.
f. Select “Save as PDF”, and follow the instructions to save & download your 3-Day Average Report as a PDF file. (You should also be able to save as PDF through your computer’s print function.)
g. Name your 3-day average report as follows: 3-day average
h. Upload your food logs and 3-Day Average Report to Canvas before 11:59 PM on the due date using the link provided under “Assignments” on Canvas. Directions for submitting this assignment are on p. 7 of these instructions. The due date is on the course schedule of the syllabus.
Step 4: Evaluate your diet in a written report that answers all of the Report Summary Questions explained on the following pages. These answers all together are worth 85 pts.
Written Report Requirements:
a. Write your answers as .PDF, .doc, or .docx files.
a. Your answers should be typewritten using 12 point font (either single or double spaced)
b. Number each section as you answer the questions. To receive full credit, it must be very clear to the instructor which questions correspond with each of your answers.
c. Questions should be answered fully in written paragraphs (do not just list answers or provide only bullets).
d. Use the information and data from your 3-day average report to answer the questions. Your answers should also provide thoughtful analysis.
e. Your written report should be your own work. Your writing should be in your own words and sentences and should not be copied from another student or from any other source.
f. Your written report should be complete: Answer all questions and all parts of each question.
g. Name your written report with the question numbers. For example, you answer to question 1 should be named as follows: question 1
h. Upload your answers to the report summary questions to Canvas before 11:59 PM on the various due dates. Directions for submitting this assignment are on p. 7 of these instructions. See the course schedule of the syllabus for the due dates.
REPORT SUMMARY QUESTIONS
1. How does your diet compare to your recommended intake for each of these food groups: grains, vegetables, fruits, dairy, and protein foods? (9 pts)
To answer this question, review your MyPlate Analysis on your 3-Day Average report. Be sure to use data from this report (% of goal for each group and/or numbers of servings recommended vs. actual servings eaten) to back up your statements. (Keep in mind that these food group serving recommendations are suggested targets for good health and are not upper limits.) Consider the types of grains you ate: Do you think that at least half of your grains were whole grains as recommended? Explain. For vegetables and proteins, did you eat the varieties recommended on the My Plate Analysis? Explain. If you are consuming fewer servings than recommended from any of the food groups, explain why this is the case; also include possible health consequences. If you are consuming more servings than recommended from any of the food groups, explain why this is the case; include possible health benefits and/or consequences. Include very specific food/beverage suggestions for improving your food group consumption if you think improvements are needed. If you met all of the recommendations, make an overall statement of adequacy, and discuss health benefits.
2. How do your dietary levels of fiber, total carbohydrate, and % calories from carbohydrate compare to the recommendations? Are you eating the right kinds of high carbohydrate foods? (7 pts)
Use your Intake vs. Goals summary and your Macronutrient Ranges (on your 3- Day Average report) to answer this question. How does your 3-day average fiber intake compare to your recommended fiber intake? Explain, using data from your Intake vs. Goals summary in your answer. Also discuss health effects (positive or negative) of your total fiber intake. What % of your calories were from carbohydrate (see your Macronutrient Ranges), and how does this compare to the recommended range for % of calories from carbohydrate? Use data in your answer.
What was your 3-day average intake of carbohydrate in grams? How does this compare to your carbohydrate DRI (in grams)? Do you think you are eating enough carbohydrate to meet your needs? Explain. Are you eating the right kinds of high carbohydrate foods? Consider whether you are eating enough nutritious sources of carbohydrates, such as fruits, vegetables, whole grains. and dairy (or milk substitutes). What is your opinion of your added sugar intake (high, low, moderate?), considering the types of foods and beverages you usually consume? If you think you need to make any changes to the types of high carbohydrate foods you eat, provide very specific suggestions (including specific food and/or beverage ideas) for accomplishing this. If you met your fiber and carbohydrate recommendations and think you are eating nutritious sources of carbohydrates, provide an overall statement of adequacy and discuss health benefits.
3. Is your total fat intake within a healthy range? Are you eating the right types of dietary fats? (9 pts)
First, give an overview of your dietary fat intake, using data from your Intake vs. Goals, Fat Breakdown, and Macronutrient Ranges summaries (all part of your 3-Day Average report). What was your total average fat intake in grams, and how does this compare to your DRI for fat? Include the data in your answer. What % of your calories are from fat, and how does this compare to the recommended range for % of calories from fat (see your Macronutrient Ranges summary). Also explain and evaluate your 3-day average dietary levels of saturated fat and essential fatty acids (Linoleic and Linolenic Acids) from your Intake vs. Goals summary. Include data in your answer. On your Fat Breakdown summary, find the type of fat (saturated, monounsaturated, polyunsaturated) that contributed the highest % of calories, and include this in your answer. What was your 3-day intake of trans fats (in grams)? Do you usually eat seafood (a good source of the omega-3 fatty acids EPA and DHA)? Then explain whether or not you think you have a healthy dietary fat profile. Include reasons why you think your fat profile is healthy or not. Include health effects (positive and/or negative) of this dietary fat pattern. If you think you need to make improvements in the types or amounts of fats you eat, explain why, and give very specific suggestions for accomplishing this.

4. Is your calorie intake appropriate? (7 pts.)
Look at the Energy Balance summary at the end of your 3-Day Average report. How did your 3- day average calorie intake compare to your calorie recommendation? Be sure to use data from your Energy Balance summary in your answer. If your calorie intake is significantly over or under your recommended calorie level, explain what this means for your weight and health. If you met the calorie recommendation, include a statement of adequacy and discuss health benefits. If you disagree with your recommended calorie level, be sure to explain your reasoning for this. What is your average daily empty calorie intake (from your MyPlate Analysis on your 3-Day Average report), and what is your evaluation of this? Use data in your answer. (Your empty calorie goal is a suggested upper limit.) Do you think you are consuming enough calories to be able to meet your needs for essential nutrients (vitamins, minerals, etc-)? Consider (and discuss) the overall results of your Intake vs. Goals summary (at the top of your 3-Day Average report) to answer this part of the question. (A reasonable calorie intake is needed to be able to meet nutritional needs. People on low calorie diets typically do not eat enough food to meet their needs for all of the essential nutrients.) If you need to increase or decrease your calorie intake, or if you need to make changes to the types of foods that provide you with calories, give very specific suggestions (including specific food and/or beverage ideas) for accomplishing this.
5. What are your major food sources of select vitamins? (7 pts.)
Choose 3 vitamins to evaluate. Look at your Intake Spreadsheets for all 3 days (in your 3-Day Average report) to answer this question. (Alpha-Tocopherol is vitamin E. Vitamin A is listed two ways, in RAE and IU. If you choose to evaluate your vitamin A intake, use the category that gave you the best results.) In your written report, name the 3 vitamins you have selected to evaluate for this question, and briefly explain why you have chosen these. Name your top 2 food sources of each one of these 3 vitamins (the foods with the highest amounts per serving of each one of these vitamins from your Intake Spreadsheets for all 3 days). Then identify and name 2 more good food sources of each one of these 3 vitamins (these don’t have to be foods on your food log). How hard or easy is it for you to consume the recommended amounts of these 3 vitamins? Explain your answer.
6. Are you meeting your needs for vitamins? (8 pts.) Analyze the adequacy of your vitamin intake using data from your Intake vs. Goals summary. Which vitamins are you consuming in the right amounts? List these. These are the ones shown as 100% or more of your DRIs on your Intake vs.
Goals summary. (Your goal is to obtain 100% of the DRI for each vitamin.) Which vitamins did you consume in amounts below the DRIs? List them. These will be shown as less than 100% of your DRI.on your Intake vs. Goals summary. Did you consume less than 75% of the DRI for any vitamin? If yes, list these, and explain possible health consequences. Then give very specific suggestions for how you could consume more of each of these vitamins from foods and beverages.
What are some major health benefits and/or consequences of your current vitamin intake levels? Explain. If you need to adjust your vitamin intake, explain specific ways to accomplish this through changes to the types and/or amounts of foods and beverages you consume. 7. What are your major food sources of select minerals? (7 pts)
Choose 3 minerals to evaluate. Look at your Intake Spreadsheets for all 3 days (in your 3-Day Average report) to answer this question. In your written report, name the 3 minerals you have selected to evaluate for this question, and briefly explain why you have chosen these. Name your top 2 food sources of each one of these 3 minerals (the foods with the highest amounts per serving of each one of these minerals from your Intake Spreadsheets for all 3 days). Then identify and name 2 more good food sources of each of these 3 minerals (these don’t have to be foods on your food log). How hard or easy is it for you to consume the recommended amounts of these 3 minerals? Explain your answer.
8. Are you meeting your needs for minerals? (7 pts.)
Analyze the adequacy of your mineral intake using data from your Intake vs. Goal summary. Which minerals are you consuming in the right amounts? List these. These are the ones show as 100% or more of the DRI on your Intake vs. Goals summary. Which minerals did you consume in amounts below the DRI? List these. These are shown as less than 100% of the DRI on your Intake vs. Goals summary. Did you consume less than 75% of the DRI for any mineral? If yes, list these, and explain possible health consequences. Then give very specific suggestions for how you can consume more of these minerals from foods and beverages. What is your evaluation of your sodium intake? Include health benefits if you meet or are close to the DRI for sodium, and health consequences if you are over the UL for sodium (the UL for sodium is 2300 mg/day). Do you think you need to adjust your intake of sodium or any other mineral? Explain. If yes, also give very specific suggestions for how you can do this through changes to the types and/or amounts of foods and beverages you consume.
9. a). Are you currently taking nutrition supplements? List all of the nutrition supplements you take, and give the reason(s) you take them. If you don’t take supplements, say so, and explain why you do not take them. (2 pts. for 9a.)
b). Do you think you need any nutrition supplements? Explain, and refer to data from your printouts to back up your answer. If you are currently taking nutrition supplements, include whether or not you think you need to continue to take these supplements; explain, and refer to data from your printouts to back up your answer. (2 pts. for 9b.)
10. What is your evaluation of your total water intake? (7 pts.)

Report your 3-day average total water intake in ml (from your Intake vs. Goals summary. Grams of water = ml of water.). The AI for total water is 2700 ml/day for healthy adult women and 3700 ml/day for healthy adult men. (Total water means water from fluids + food.) Compare your 3-day average total water intake to your AI for water (use data in your answer). Do you think you drink enough fluids? Consider any extra fluid needs you may have when you answer this part of the question (i.e. physical activity, breastfeeding, health issues, etc-). Are you drinking the right kinds of fluids? Explain your answer. If you need to make changes to the types or amounts of fluids you drink, give specific ideas for accomplishing this. (If you need to increase fluids, be sure your answer explains how much more fluid/day you need plus your plans for achieving this.)
11. What are the two biggest strengths of your usual diet? (6 pts.) Be sure to give specific reasons why these are major benefits of your usual eating pattern. Include health benefits.
12. What are the two biggest areas of weakness of your usual diet? (7 pts.) Explain your answer. Be sure to give reasons why you think these are the two biggest areas of weakness of your usual diet. Also explain at least two specific dietary modifications that you think you can implement to improve these 2 aspects of your diet. You need to provide details of these specific improvements to get full credit for this answer.
Step 5 – TURN IN your project. This project is due in 5 parts (5 due dates). Upload all parts of this project to Canvas by the due dates shown on the course schedule of the syllabus. Please carefully follow the submission directions on Canvas. Do not email your project to the instructor. You do not need to turn in a hard copy of this project.
Required Project Parts:
a. Written Report Summary (Answers to questions 1–12, submitted in parts) See p. 3 for
b. Reports from Diet & Wellness Plus+ (PDF files): instructions on
-Daily Food Logs for Days 1,2,and 3 (one PDF file for each food log) how to name
-3-Day Average (one PDF file) these files.
-Food Record Form
First Due Date: Directions for uploading your 3-day average report, and 3 day food logs to Canvas in one submission for grading. First, please be sure that your files are labeled as directed (explained on p. 3). Then go to Canvas and proceed as follows.
Please follow these directions carefully.
1. In Canvas under Assignments, click on the link “Submit your 3-day average report and 3 day food logs here”. (This means you will have 4 files to upload under this link.)
Heads Up: In the following steps, don’t click on “Submit” until all of your assignment files are attached!
2. Under Assignment Submission and Attach Files, click on “Browse My Computer”. Choose your first file to upload. Do not submit yet! Click on “Browse My Computer” again, and attach your next file. Do not submit yet! Proceed to attach each of your 4 project files in this manner without clicking on submit.
3. Check to be sure that each of your project files is attached. You will see a list of your attached files in the box under Attach Files. You should have 4 files attached (your 3 daily food logs plus your 3-Day Average report).
4. Click on “Submit” to upload this part of the project in one submission.
Second Due Date: Directions for uploading your answer to Question 1.
1. In Canvas under Assignments, click on the link “Click here to submit Diet Analysis Question 1.”
2. Under Assignment Submission and Attach Files, click on “Browse My Computer”. Choose your Question 1 file to upload.
3. Check to be sure that your Question 1 file is attached. You should see it listed in the box under Attach Files.
4. Click on “Submit” to upload this part of the project in one submission.
Remaining Due Dates: Directions for uploading your answers to the remaining questions.
1. In Canvas under Assignments, click on the link that corresponds to the number(s) of the question or questions you need to turn in. (For example, when submitting questions 5-12, click on the link titled “Click here to submit Diet Analysis Questions 5-12”)
2. Under Assignment Submission and Attach Files, click on “Browse My Computer”. Choose the file you need to upload.
3. Check to be sure that the appropriate file is attached. You should see it listed in the box under Attach Files.
4. Click on “Submit” to upload this part of the project in one submission.
DUE DATES: shown on the course schedule of the syllabus.
GRADE EVALUATION: This assignment is worth 100 points (approx. 18% of your final grade). You will be graded on the accuracy and completeness of this project. For an A or B grade, your project must be complete and must meet all of the written report requirements outlined on p. 3 of these guidelines. To earn maximum credit, provide complete and thoughtful answers to each question, and include data from your 3-Day Average Report in your answers. Your grade and instructor comments will be posted on Canvas.