Nutrition Assignment
Order Description
Assignment – Complete the following:
Nutritional Analysis – List all the foods and the serving sizes for foods that you eat over the 3 days (Friday-Sunday).
Complete the “Food Tracker” and “Physical Activity Tracker”
Conclusion – After reviewing the three print outs, answer the following:
Assessment – Review your “Intake” for the following items. Indicate for each of the following if your intake is “Insufficient”, “Meets”, or “Exceeds” the recommendation or acceptable range. (This is to be typed and handed in with the assignment)
Calories
Protein
Fiber
Total Fat
Saturated Fat
Cholesterol
Vitamin E
Niacin
Folate
Potassium
Sodium
Insufficient – For the items listed above that are “Insufficient”, list at least five foods that you can add to bring your numbers up to the recommended values (See p. 222 textbook). Note: Some foods may be cross-listed and satisfy more than one item.
Exceeds – For the items listed above as “Exceeds”, list Behavior Change Strategies that you can complete now to normalize these numbers (substitute or eliminate foods, decrease portion sizes, eliminate distractions when eating, etc.).
Submit the following to the dropbox (you should be able to save the file formats created on the website). Format:
Food Groups and Calories Report
Nutrient Report
Food Details Report
Physical Activity Report
Conclusion (included is your statement about changes you will need to make to meet your nutrient intakes and how you will do so)
Recommendations and reflection on your nutrient intake and physical activity
Mon1’s Nutrients Report 07/10/15 – 07/12/15
Your plan is based on a 2000 Calorie allowance.
Nutrients Target Average Eaten Status
Total Calories 2000 Calories 2278 Calories Over
Protein (g)*** 46 g 84 g OK
Protein (% Calories)*** 10 – 35% Calories 15% Calories OK
Carbohydrate (g)*** 130 g 239 g OK
Carbohydrate (% Calories)*** 45 – 65% Calories 42% Calories Under
Dietary Fiber 25 g 16 g Under
Total Sugars No Daily Target or Limit 76 g No Daily Target or Limit
Added Sugars No Daily Target or Limit 31 g No Daily Target or Limit
Total Fat 20 – 35% Calories 44% Calories Over
Saturated Fat < 10% Calories 12% Calories Over
Polyunsaturated Fat No Daily Target or Limit 13% Calories No Daily Target or Limit
Monounsaturated Fat No Daily Target or Limit 16% Calories No Daily Target or Limit
Linoleic Acid (g)*** 12 g 30 g OK
Linoleic Acid (% Calories)*** 5 – 10% Calories 12% Calories Over
????Linolenic Acid (% Calories)*** 0.6 – 1.2% Calories 1.3% Calories Over
????Linolenic Acid (g)*** 1.1 g 3.3 g OK
Omega 3 – EPA No Daily Target or Limit 20 mg No Daily Target or Limit
Omega 3 – DHA No Daily Target or Limit 48 mg No Daily Target or Limit
Cholesterol < 300 mg 380 mg Over
Minerals Target Average Eaten Status
Calcium 1000 mg 749 mg Under
Potassium 4700 mg 2619 mg Under
Sodium** < 2300 mg 4232 mg Over
Copper 900 µg 1166 µg OK
Iron 18 mg 13 mg Under
Magnesium 320 mg 243 mg Under
Phosphorus 700 mg 1190 mg OK
Selenium 55 µg 107 µg OK
Zinc 8 mg 10 mg OK
Vitamins Target Average Eaten Status
Vitamin A 700 µg RAE 410 µg RAE Under
Mon1’s Food Groups and Calories Report 07/10/15 – 07/12/15
Your plan is based on a 2000 Calorie allowance.
Food Groups Target Average Eaten Status
Grains 6 ounce(s) 8½ ounce(s) Over
Whole Grains ???????????????????????? ½ ounce(s) Under
Refined Grains ???????????????????????? 8 ounce(s) Over
Vegetables 2½ cup(s) 1¼ cup(s) Under
Dark Green 1½ cup(s)/week ¼ cup(s) Under
Red & Orange 5½ cup(s)/week 0 cup(s) Under
Beans & Peas 1½ cup(s)/week 0 cup(s) Under
Starchy 5 cup(s)/week 1½ cup(s) Under
Other 4 cup(s)/week ¼ cup(s) Under
Fruits 2 cup(s) 1¾ cup(s) OK
Whole Fruit No Specific Target 1¾ cup(s) No Specific Target
Fruit Juice No Specific Target 0 cup(s) No Specific Target
Dairy 3 cup(s) 1 cup(s) Under
Milk & Yogurt No Specific Target ¾ cup(s) No Specific Target
Cheese No Specific Target ¼ cup(s) No Specific Target
Protein Foods 5½ ounce(s) 7 ounce(s) Over
Seafood 8 ounce(s)/week 0 ounce(s) Under
Meat, Poultry & Eggs No Specific Target 6 ounce(s) No Specific Target
Nuts, Seeds & Soy No Specific Target 1 ounce(s) No Specific Target
Oils 6 teaspoon 12 teaspoon Over
Limits Allowance Average Eaten Status
Total Calories 2000 Calories 2278 Calories Over
Empty Calories* ???????????????????????????? 405 Calories Over
Solid Fats * 281 Calories *
Added Sugars * 124 Calories *
*Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total Calories.
Note: If you ate Beans & Peas and chose “Count as Protein Foods instead,” they will be included in the Nuts, Seeds & Soy subgroup.
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