healthy, well-balanced diet

For this assignment, you are going to put it all together. The last two assignments have highlighted various portions of your diet. Now, what would your healthy, well-balanced diet look like? What foods would it include?

This assignment includes two parts. You are to write a report that covers both. You should have a title page and include references if you need them.

Part I.

During weeks 1 and 2, you recorded and analyzed your dietary intake for 3 24-hr periods. Now modify your intake to meet the following dietary recommendations. In order to make the changes, you will need to use Cronometer ( This is a web-based diet analysis program that is available on the computer, cellphone, or tablet. This will be the first time you use this program for this class, so set up an account and log in.

Your new diet analysis must meet these goals. These should look familiar. They are recommendations we have discussed throughout the class.

Calorie intake is within 200 calories of the calorie level recommended by the diet analysis program. Be sure you selected the correct activity for your daily activities.
All nutrients meet or exceed the target or limit. Be sure not to exceed the upper limit for the nutrient.
The source of calories from carbohydrates is >55% and the source of calories from fat is <25%.
Screenshot the results of your analysis. You need to submit this file in the assignment area along with your Word file.

Once you have modified your diet, fill in the table below. Be sure to copy and paste the table into your report. You can add more lines by placing your cursor in the last cell and hit the “tab” button. This will add another line to the table. You may not have the same number of foods in each column.


Foods I deleted from my diet:

Foods I changed the amount in my diet:

New Foods I added to my diet:


Answer the following questions in a short written essay. This summary should be at least one page, double-spaced, 12 point font, and 1” margins.

Was making the changes an easy task?
Are the changes realistic?
Is there a particular type of food you found yourself adding and/or deleting?
Part II.

In the next two pages, you may do one of two things. Whichever one you pick, your summary should be at least two pages, double-spaced, 12 point font, and 1” margins. Use references where needed.

Relate the changes you made in your diet to five things you learned in the class. There is no right or wrong. Be sure to explain your response in detail. Do make the five items obvious such as a new paragraph for each item.
Implement one of the following and describe your experience. Your discussion should include the obstacles and successes you faced implementing the change
Take all your vitamins and minerals through food for a week.
Obtain all protein through food for a week.
Increase your whole grains intake for a week.


Assignment 3

For this Assignment, you will use your food record and Food Group and Nutrient reports from Assignment 1.

Part I. Energy Balance:

1. Which 3 foods contributed the most calories to your diet? _Carbohydrates (51%), Fat (25.67%), and Protein (23.3%).

2. Was your calorie intake within 150 calories of the calorie level recommended by the diet analysis program (Bar Graph Report)? _Yes, because my average calorie consumption was 1366.33 out of 2600 recommended level per day_____________________________________

3. Summarize the relationship between the calories you consumed and your activity calories. You summary must be at least 100 words. The box will expand as you type.

The amount of calories that I consumed and activity calories were appropriate for maintaining my body weight. Since I am an average man (225 pounds, 6’0 tall), I would burn 68 calories with moderate activity level. However, since I did more than just sitting, I would burn calories at a faster rate. Thus, I would be required to consume more calories to achieve the recommended 2600 calories a day. This means that the amount of calories that I consumed would likely result in a weight loss. Thus, my goal is to consume additional 244.7 more calories to reduce weight loss.


Part II. Does Your Fat-Soluble Vitamin Intake Add Up?

From NHANES and other dietary surveys of the American population, it’s known that many individuals do not consume the recommended intakes for all the fat-soluble vitamins. Diets are often low in vitamins D and E and carotenoid-rich fruits and vegetables. The following questions can help you determine if your dietary intake of these foods and nutrients is adequate.

1. Complete the following table. In the first column, record the vegetable you ate. In the second column record the amount, for example, 1 cup. (You can add more lines to the table. Place the cursor in the last box then hit the tab button on your keyboard.)


Food Item Amount Color
Fruits 2.1 cup Red and Orange
Vegetables 0.5 cup Dark green
Legumes (e.g. beans and peas) 0.5 cup All colors
Starchy vegetables 0.5 cup All colors


2. Count how many vegetables you ate. Divide this number by 3. How many vegetables did you eat on average each day? ____1.2cups___________

3. Look at the color of your vegetables. Complete the following table.

Color Number of Food Items that Color
Green 3
Orange 2
White 1
Purple 0
Blue 0
Brown 2
Black 1


4. What was the predominant vegetable color in your diet? _____Green______________

5. Did you consume…

Question Response
At least 1 cup of yellow-orange vegetables per day or

At least 2 cups of dark, leafy green vegetables per day



6. Complete the following table. In the first column, record the fruit you ate and the fruit juice you drank. In the second column record the amount, for example, 1 cup. (You can add more lines to the table. Place the cursor in the last box then hit the tab button on your keyboard.)


Food Item Amount Color
Banana 1 full banana Yellow
Pineapple 8 slices Green
Cranberry juice 1 cup Red
Orange juice 2 cup orange


7. Count how many fruit/fruit juice you ate. Divide this number by 3 to calculate your average intake. How many fruits/fruit juices did you eat on an average each day? _______________

8. Look at the color of your fruit/fruit juices. Complete the following table.

Color Number of Food Items that Color
Green 2
Orange 1
White 0
Purple 0
Blue 0
Brown 0
Red 1
yellow 1


9. What was the predominant fruit/fruit juice color in your diet? _______Green____________

10. Did you consume…

Question Response
At least 1 cup of yellow-orange fruit or fruit juice (100% juice) per day yes

11. Did you consume…

Question Response
2-3 cups of milk per day or

2-3 cups yogurt per day or

2-3 oz cheese per day


12. Did you consume…

Question Response
At least 1 teaspoon of plant oil (cottonseed, canola, sunflower, corn or olive) in your daily diet yes

13. Did you consume…

Question Response
At least ¼ cup plant seeds or nuts in your daily diet Yes

14. Did you consume…

Question Response
At least 2-3 servings of salmon, tuna, herring or fish oils during the 3 days you recorded your food intake Yes

15. Summarize what you have learned about your diet. Compare your food intake, the nutrients rich in the foods you consumed and the recommended nutrient intake from your Nutrient Report. Your summary must be at least 200 words.

I have noticed very important details about my dietary practices through my three days record. I helped me realize the changes that I need to make to fulfill my nutritional needs. For example, my calorie intake was below the recommended amount when I consider my daily activity rate. Most of my foods contained nutrients that were below the required amount. Probably adding a little more nutrients would help me to improve my overall health. Although I have been taking different vegetables, I need to combine different colors such as green, red, yellow, orange, and green. The good thing is that my grain intake is of the right amount. However, I need to take increase the amount of fruit intake. More importantly, I am not consuming too many calories that would cause me to gain weight. I am also not eating excess junk foods and alcohol, which releases a significant amount of calories. I need to eat about four fruits of different colors, three servings of vegetables, and a lesser amount of processed meals. Apart from that, I need to do some physical exercise to complement my food intake and facilitate a healthy life. I also need to adapt to regular eating patterns to optimize my body’s nutritional intake.


Part III. A Closer Look at Supplements

With the current popularity of vitamin and mineral supplements, it is more important than ever to understand how to evaluate a supplement. Study the label of a supplement you use or one readily available from a friend or the supermarket. The supplement you evaluate below must contain more than five vitamins and minerals. Then answer the following questions.

1. What is the name of the vitamin and mineral supplement you selected: Multivitamins/multimineral (MVMs)


2. Compare the amount of vitamin and minerals in the supplement with the recommended Daily Value. Which vitamins and minerals are >100%? Which vitamins and minerals are <100%? (Remember to use the tab key to add more lines to the table.)

<100% >100%
Vitamins Minerals Vitamins Minerals
Vitamin K Calcium Vitamin D Zinc
Vitamin B 12 Iron Vitamin C Potassium
Vitamin E Phosphorus    

3. How do the suggested intakes of the vitamins and minerals in the supplement compare with the current DRIs for these nutrients?

The suggested intakes are safe and align with the current DRIs for the various nutrients

4. Are any suggested intakes above the Upper Levels for the nutrients? List these nutrients and the Upper Level for each.

Nutrient Upper Level
Vitamin B 12 Zinc


5. Are there any non-nutrient ingredients, such as herbs or botanical extracts, in the supplement? You often can find these by looking for ingredients that do not have a % Daily Value.

Non-Nutrient Ingredients Non-Nutrient Ingredients
Isoflavones Melatonin


6. Does at least 25 to 50% of the vitamin A in the product come from beta-carotene or another provitamin A carotenoids (to reduce the risk of vitamin A toxicity)?



7. Are there any warnings on the label for individuals who should not consume this product?

Children below 6 years are excluded from the supplements


8. Are there any other signs that tip you off that this product may be more harmful than healthful?

No other signs


9. Summarize what you learned. Your summary must be at least 200 words.


Understanding nutrition is essential for health and wellbeing as well as growth and development in humans. Adequate nutrition awareness and the ability to make informed nutritional choices can help a person attain optimum health, achieve a healthy BMI, and live longer. The fundamental characteristics of healthy nutrition are adequacy, calorie control, balance, variety, and moderation. A balance of nutrients ensures that the body has the exact proportions of each of all the nutrients that the body needs. For example, taking minimal carbohydrates can make the body weak, while too many carbohydrates can be converted into fats and make a person overweight. Consuming too much fiber nutrients can hinder the absorption of other important nutrients. Variety is meant to prevent monotony by consuming different nutrients more frequently. Vitamin supplements are essential, but when taken in huge amounts, some supplements produce undesirable outcomes, including hair loss, fatigue, and diarrhea. Severe effects include nerve and liver damage, kidney stones, congenital disabilities, and sometimes death. Non-nutritional elements such as Isoflavone and Melatonin are present in mineral and vitamin supplements to reduce the risk of side effects. Overall, food is essential for good health, standard BMI, and overall wellbeing.



Part IV. Water Intake

1. How much water did you drink in cups? What is the equivalent of grams? Did you drink enough water?

I took 6 cups of water a day, which is equivalent to 4 liters. This was a lesser amount than the required.



Macronutrient Intake



Assignment 2

Part I. Sources of your food selections:

1) processed foods.

Day Number of Processed Foods
1 5
2 2
3 8
Total (Add up the 3 days) 15

2) prepared and/or cooked food.

Day Number of Prepared Foods
1 3
2 1
3 3
Total (Add up the 3 days) 7

3) Not prepared or processed food.

Day Number of Unprocessed Foods
1 5
2 6
3 1
Total (Add up the 3 days) 12

4) Foods prepared by somebody else.

Day Number of Food Prepared by Someone Else
1 2
2 0
3 0
Total (Add up the 3 days) 2

5) Percentage

15 + 7 + 2 + 12 = 36
Total Processed Foods   Total Prepared Foods   Total Foods Prepared by Someone Else   Total Unprocessed/Unprepared Foods   Add these 4 together for Total Foods

a) Percent Processed Foods:

15 Total Processed Foods * 100= 41.67 %
36 Total Foods      

b) Percent Prepared Foods:

7 Total Prepared Foods * 100= 19.44 %
36 Total Foods      

c) Percent Foods Prepared by Someone Else:

2 Total Foods Prepared by Someone Else * 100= 5.56 %
36 Total Foods      

d) Percent Unprocessed/Unprepared Foods:

12 Total Unprocessed/Unprepared Foods * 100= 33.33 %
36 Total Foods      

e) Summary:

Short review

The highest amount of processed foods was consumed on day three (8) while the least on day two. The highest amount of prepared or cooked food was consumed on day one and three, while day two had the lowest. The highest amount of unprocessed or unprepared food was consumed on day two. The number of foods prepared by someone else had the least number. The highest number of processed foods, cooked or prepared food, unprocessed or unprepared food, and food prepared by someone else was consumed on day one. The day that had the least consumption of the food was day three. The total number of processed foods was highest compared to other foods. This means that the percentage was also the highest. The food that had the least was prepared by someone else, which was about 6 percent. The results indicate that processed food consumption was highest, not recommended by the dietary guidelines. Also, as per all the days, most of the nutrient requirements were not achieved, which is due to the consumption of a lot of processed foods and inappropriate balancing of the food items. To achieve the required nutrient content, following the dietary guide seem to be the best option.

Part II. Reading Food Labels.

Name of Food item: Fettuccini Alfredo

Nutrition Facts
Serving Size: 9.250oz
Servings per Container: 1.00
Amount per Serving: 1 cup
Calories 290
  Amount % Daily Value
Total Fat (g) 5  
Saturated Fat (g) 2  
Trans Fat (g) 0  
Cholesterol (mg) 10 3
Sodium (mg) 620 27
Total Carbohydrate (g) 49 18
Dietary Fiber (g) 2 7
Sugars (g) 3  
Protein (g) 12  
Vitamin A    

1) Ingredients

cooked fettuccini (water, semolina, wheat gluten), skin milk, water, parmesan-asiago cheese blend (parmesan and asiago cheeses [cultured milk, salt, enzymes], enzyme-modified cheese [enzyme modified parmesan cheese {cultured milk, water, salt, enzymes}], salt), 2% or less of soybean oil, modified cornstarch, rice starch, enzyme-modified parmesan cheese paste (parmesan cheese [cultured part-skim milk, salt, enzymes], water, whey protein concentrate, reduced-fat milk, milk protein concentrate, cultures [contains milk], enzymes), salt, butter (cream, salt), potassium chloride, spices, lactic acid blend (lactic acid, calcium lactate), carrageenan, corn maltodextrin, garlic puree, wheat starch, natural flavors, lipolyzed cream (butter, nonfat milk solids), extracts of annatto & turmeric color.

2) ingredients that are food additives and their functions

Food Additives Function
Potassium chloride Acts as a preservative, dietary supplement
Lactic acid and calcium lactate Acts as a preservative
Carrageenan Emulsifier, Foaming Agent, Gelling Agent, Stabilizer, Suspending Agent, Thickener, Whipping Agent
Garlic Flavoring agent
Turmeric and annatto Color

3) Any nutrient claims


4) Summary

The calories contained in the food item is below target the daily allowable limit. Also, the sodium content is below the limit of 2300mg. However, the food item was among the main contributor to sodium content. The carbohydrate amount in the food item is also below the limit. The content of Carbohydrate and fat are what influence the number of calories. The number of sugars is also limited but significant. This includes 3 out of 22 grams of the total amount of added sugars provided by the overall food items. Also, the total Fat provided by the food item is less but significant. All these amounts of nutrients provided by the food item indicate that the food item is of some value to the additional food list. However, the food additives added are what make the food item not good for consumption on a continuous basis. This is because the additives have no nutritional value but function to add meaning to the food. Also, the food item contains mainly milk and cheese-related ingredients. Such ingredients serve as the primary sources of protein, carbohydrates, and lipids. A slight increase in serving size could increase the content of nutrients provided. Also, in most cases, the % daily value is not provided.

Part III. Carbohydrate and Lipid Content of Your Diet

1) Carbohydrate Content

Food Item Type of Carbohydrate
Orange, banana, pineapple, apple, sun chips fructose
Orange juice, cranberry juice, glucose
Greek yogurt galactose
carrots sucrose
Sweet potato, 100% whole wheat roll, corn puffs, bagel, turkey breast sandwich maltose
Milk, cream cheese, Greek yogurt lactose
Green beans, broccoli, peas, black beans Oligosaccharides
Mashed potatoes, 100% whole wheat roll, corn puffs, brown rice, quinoa, graham crackers, Fettuccini Alfredo starch

2) Lipid Content

Food Item Type of Lipid
Cream cheese, milk, Greek yogurt, eggs, meatloaf, cholesterol
Milk, meatloaf, eggs, fish, corn puffs, wheat roll, Greek yogurt, cream cheese, bacon, Fettuccini Alfredo Phospholipids
Milk, meatloaf, eggs, fish, corn puffs, wheat roll, Greek yogurt, cream cheese, bacon, Fettuccini Alfredo Fatty acids
Milk, meatloaf, eggs, fish, corn puffs, wheat roll, Greek yogurt, cream cheese, bacon, Fettuccini Alfredo Fats and oils

3) Summary

Starch is contained in most of the food items. The food item with no lipid or carbohydrate content is water. The foods that are said to contain no carbohydrate are turkey breast unless coated with other additives. Milk, Greek yogurt and cream cheese have both lipid and carbohydrate contents. In most cases, the presence of carbohydrates in most processed foods is facilitated by the presence of added sugars. The main sources of carbohydrates are fruits, vegetables, legumes, and potatoes. In the food items listed, fruits facilitate the highest intake of carbohydrate content. Foods such as bacon, tater tots, and sun chips have no clear indication of the type of Carbohydrate found in them although they have some trace amounts. 100% whole wheat roll has significant amount of Carbohydrate since it contains both starch and maltose.

The lipids are indicated to be contained in almost all types of foods. Although this is the case, they are found in trace amounts that are considered insignificant. In the food items listed, the main sources are those products considered to be of animal origin. Milk and eggs provided high lipid content. The food items provided have high carbohydrate and lipid content compared to other nutrients.


Kumar, L. S., & Khan, S. F. (2017). Unit-18 Carbohydrates and Lipids.

Wrobleski, M. M., Parker, E. A., Hurley, K. M., Oberlander, S., Merry, B. C., & Black, M. M. (2018). Comparison of the HEI and HEI-2010 diet quality measures in association with chronic disease risk among low-income, African American urban youth in Baltimore, Maryland. Journal of the American College of Nutrition37(3), 201-208.

Week 7 Course Project: Argumentative Paper