The Science of Nutrition, Third Edition, Thompson JL, Manore MM, Vaughan LA, 2012, Pearson/Benjamin Cummings (2nd edition is acceptable.)
Part 1(this part is already done by me):
Keep a food record for 4 Days and enter data into the diet analysis program of your choice.Keep written 4-day food record with at least one weekend day. A 4
-day record of food intake will give you an average that is a more accurate reflection of nutrient status than a single day. Keep an accurate food record and include
the foods, the portion sizes, the time of daily meals and snacks are eaten and any other patterns you notice about your eating routine. It would be best
to make your entries at least once a day if not 2 or 3 times a day. Do Not try to improvise!
After you have established a profile you are ready to enter your 4-day food record. Select “Day 1” and enter the data, then “Day 2”, and enter then “Day 3”
etc. and enter. (The Super Tracker asks for dates.) Make sure you enter foods into specific days or dates. Also, be sure to organize them according to breakfast,
lunch etc. Enter your “helping size” by using the portion sizes available to you as you enter the foods (in Tbls, cups, ounces etc.) Enter the
real amount of food that you ate. Be precise to get the most accurate assessment. (Hint: Most students underestimate the amount of food they eat. Be
accurate.) Refresh your memory about portion sizes by reading Chapter 2 from your text book The Science of Food or visit mypyramid.gov for portion size
Use the “Reports” to analyze your dietary intake.
For this assignment you will use a combination of food AND nutrient analysis reports: From MyDietAnalysis you will need the “Actual Intake VS Recommended
Intake”(file:///C:/Users/Adina/Downloads/Actual_Intakes_-vs-_Recommended_Intakes_Report.html), “The Plate”(the USDA plate guideline), “Meal Assessment
Distribution”(file:///C:/Users/Adina/Downloads/Calorie_Assessment_Report.html) and “All Nutrients
Write a comprehensive assessment of your nutrient intake in narrative form. This section should take up at least 1-2 pages. Do NOT outline information from
the reports but rather comment on the content of the reports. Address the following topics:
Actual VS Recommended for macronutrients: Compares your intake levels to the “Recommended Intake ” (DRIs). You need to report on : calories, protein,
carbohydrate, fat, saturated fat, fiber. You must include examples of the foods that contributed the most of these nutrients to your intake (check the
Nutrient Spreadsheet for these details.) If you choose weight loss address how much lower your caloric recommendation is for your profile.
Actual VS Recommended for micronutrients: Discuss any nutrient that was significantly greater or less than the recommendation according to the DRI’s (25 %
more or less). YOU NEED TO ADDRESS the following nutrients regardless: Vit. A, Vit. C, Vit. D, Vit. E, folate, iron, calcium, sodium and potassium. Refer to
the Nutrient Spreadsheet to determine what foods contribute to these levels. You MUST include examples of the foods that contribute to these nutrient levels.
If levels are low, what foods would increase them? If they are high, address what foods contributed to those levels? Explain any pattern you see.
AMDR (Calorie Distribution, % of calories from fat, carbohydrate and protein): Compare your macronutrient distribution with the AMDR for Carbohydrate,
Protein and Fat. Explain how well your intake falls into these categories. Be careful not to confuse the AMDR with the “Actual VS Recommended” percent
measures. They are different measures.
The Plate Diagram: How does your food intake compare to the USDA Plate guideline? Discuss the food groups in excess and short of the target number of
servings and again use examples from your own dietary intake.
Explain whether the “Plate” is predictable or not based on your nutrient status from the nutrient report. This is a little tricky but helps you understand
that the food pyramid is not always a reliable tool for assessing nutrient levels. Example 1: Your Vitamin C levels exceed the recommendations but your fruit
and vegetable intake were both considerably lower than the target. You notice in the All Nutrient’s Spreadsheet or the Food Details report that the green
peppers in your beef/pepper stir fry gave you all the vitamin C you need for one day. Example 2: If your fiber levels are low according to the nutrient
report you would expect your fruit and vegetable levels to be low in the Plate Report or Food Groups report. If your fruit level is high in this case it may
well be from the excessive amount of juice. You could find this out by using the All Nutrient’s Spreadsheet or the Food Details report.
Meal Assessment : Discuss any patterns you see in nutrient or food intake. What meal gives you the most calories/least calories? How about the most nutrient
density? Explain any other patterns that you noticed from your own notes about your food intake, i.e. did you eat more/less on the weekend day? Did you tend
to eat more regular meals on the weekdays…etc. Analyze why these patterns may exist. This part will depend on how well you took notes about your eating
habits. It will include an explanation about your style of eating (why you make your food choices…convenience, cost, cultural, taste preference,
Part 3: What will you do with this information?
Based on the above analysis of your food and nutrient intake AND based on what you have learned about nutrition and health, specifically address the changes
you would make to improve your nutrient and food intake. This section should take up close to a full page. Refer back to your assessment and explain how
current nutrient levels may impact your health if continued on a regular basis. Use your textbook and outline the types of health issues you might face if
you don’t make changes. Example: Saturated fat levels are 25% above the recommended. You would describe the health consequences you could face if you
continue to eat and excess of foods high in saturated fat. State the foods that contribute to these levels and what realistic dietary changes you can make to
decrease saturated fat in your diet.
If you choose to lose or gain weight in your profile, explain how your dietary changes will affect caloric intake, what physical activity you will add to
your daily routine, and how those 2 changes together will impact weight. Finally address how this assignment has helped you: Did you gain some practical
information that will be useful to you? What has been most eye-opening for you?
Include examples…include examples…include examples~! What foods you ate; what you will eat or will avoid to better meet your needs…BE SPECIFIC and realistic.
Students miss points only because they do not include real food examples (You need to say more than “ I will eat fruits and vegetables more often”…state
what kind and what nutrients they will provide.
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