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.
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 (https://cronometer.com/). 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?
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.
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.)
|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|
4. What was the predominant vegetable color in your diet? _____Green______________
5. Did you consume…
|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.)
|Banana||1 full banana||Yellow|
|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|
9. What was the predominant fruit/fruit juice color in your diet? _______Green____________
10. Did you consume…
|At least 1 cup of yellow-orange fruit or fruit juice (100% juice) per day||yes|
11. Did you consume…
|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…
|At least 1 teaspoon of plant oil (cottonseed, canola, sunflower, corn or olive) in your daily diet||yes|
13. Did you consume…
|At least ¼ cup plant seeds or nuts in your daily diet||Yes|
14. Did you consume…
|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.)
|Vitamin K||Calcium||Vitamin D||Zinc|
|Vitamin B 12||Iron||Vitamin C||Potassium|
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.
|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|
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.
Running Head: ASSIGNMENT MACRONUTRIENT INTAKE 1
ASSIGNMENT MACRONUTRIENT INTAKE 7
Part I. Sources of your food selections:
1) processed foods.
2) prepared and/or cooked food.
3) Not prepared or processed food.
4) Foods prepared by somebody else.
a) Percent Processed Foods:
b) Percent Prepared Foods:
c) Percent Foods Prepared by Someone Else:
d) Percent Unprocessed/Unprepared Foods:
Part II. Reading Food Labels.
Name of Food item: Fettuccini Alfredo
2) ingredients that are food additives and their functions
3) Any nutrient claims
Part III. Carbohydrate and Lipid Content of Your Diet
1) Carbohydrate Content
2) Lipid Content
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 Nutrition, 37(3), 201-208.