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Name:
Diet Analysis Project Part #6: Pu7ng It All Together into a 1-Day Healthy Ea@ng Plan
Purpose: With this nal project you will develop a 1-day healthy ea8ng plan that meets the dietary standards and
guidelines that have been presented in this class. For examples of what this might look like, go to: hCp://
www.choosemyplate.gov/healthy-ea8ng-8ps/sample-menus-recipes.html
Reports to save, use, and submit to the ANGEL drop box along with this document:
Nutrients Report for 1-day healthy ea8ng plan.
Meal Summary Report for 1-day healthy ea8ng plan.
Direc@ons:
1. Navigate to: www.supertracker.usda.gov and log in to your prole. Click on My Plan. Look at the Daily Food Group
Targets for each food group. See the sample picture below:

2. These are food group goals for the 1-day ea8ng plan that you will create. Record these target values for each food
group in the table under the header Summary of your 1-day Healthy Ea8ng Plan found on page 4, ques8on/table
#1.
3. Use the recommenda8ons from MyPlate (daily food group targets as above); the Dietary Guidelines for Americans,
healthful ea8ng prac8ces you learned from this class, as well as your own food preferences and cultural prac8ces to
create a 1-day ea8ng plan that meets the criteria described below under #6 of the direc8ons.
4. Type each food and beverage into the 1-Day Personalized Healthy Ea8ng Plan on page 3 below. List the amount or
quan8ty of food and iden8fy the food group each item falls within.
5. Enter each food item on your 1-day ea8ng plan into SuperTracker using food tracker. As you add foods to Super
Tracker, you can look at the bar graph (below) and see your progress towards mee8ng the food group goals. Once
you have met the food group goals, you can click on Related links: Nutrient Intake Report to see if you have met
the rest of your goals for this assignment (further described below in #6 of these direc8ons).

6. Your 1-day Healthy Ea8ng Plan must meet the criteria outlined in this checklist:
The Pennsylvania State University

Department of Nutri8onal Sciences

Nutri8on 251 Diet Analysis Project

Meet a minimum of 95% of the target amounts for My Plate (the Daily Food Group Targets). This includes at least 3
ounces of whole grain foods and 3-cup equivalents from the milk group. It is acceptable to exceed 95% for the target
groups. Note: If you follow a vegan diet or cant tolerate dairy products, make a note on the assignment submission.
Select a reasonable energy (calorie) level that is similar to your SuperTracker My Plan Daily Calorie Allowance.
Meet these heart healthy goals:
20-35% of total calories from fat
<10% of total fat calories from saturated fat
2,300 mg of sodium. If you are very ac8ve and your energy needs are 3000+ calories per day, try to keep it
under 3200 mg.
4700 mg of potassium per day
Meet at least 90% of the recommended (target) amounts for ber, vitamins and minerals. Going over 90% is ne.

Rules for your food selec8on:


You cannot eat any more than 1 cup of a for8ed breakfast cereal or a for8ed bar or shake.
Do not choose a product that has 100% of all vitamins and minerals such as Total breakfast cereals, Product
19, raisin bran, complete cereals, power bars, protein shakes, and instant breakfast drinks.
Juices must be 100% juice and must be limited to no more than 1 cup.
Do not include a vitamin or mineral supplement.
Choose foods that you enjoy ea8ng. Healthy does not mean boring. Including some treats or a dessert on your
menu is acceptable and encouraged.
If you have a health condi8on which makes it dicult to meet recommenda8ons such as a food allergy or
intolerance or diges8ve disease etc., please just write a note to your instructor.

7. You may have to tweak your 1-day ea8ng plan a few 8mes to create the perfect plan that meets all of the criteria
outlined above.
8. Once you are sa8sed with the plan youve created, complete Summary of Your Healthy Diet Plan tables and
ques8ons on pages 4 and 5. Report to use: Nutrients Report for 1-day ea8ng plan.
9. Submit the following into the drop on ANGEL:
DAP part #6 (this document)
Nutrients Report for 1-day ea8ng plan.
Meal Summary Report for 1-day ea8ng plan.

1-Day Personalized Healthy Ea@ng Plan

The Pennsylvania State University

Department of Nutri8onal Sciences

Nutri8on 251 Diet Analysis Project

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The MyPlate food groups include: vegetables, fruits, dairy protein, grains, or oils. Once youve perfected your healthy
diet plan, make sure this menu is completed by lis8ng each food/descrip8on, amount and food group that it falls in for
each meal.
Amount
MyPlate
FOOD/Descrip@on
(common units)
Indicate food group
Ex. scrambled eggs
2 eggs, 0.25 c milk, 1 tsp meat, dairy, oil
canola oil
Breakfast:
Large Scrambled Egg Whites

2 Large Eggs

Protein

Raw Spinach

1/4 Cup

Vegetables

Unsweetened Frozen Strawberries (Thawed)

3/4 Cup

Fruit

V8 Juice

3/4 Cup

Vegetables

Cherry Tomatoes Chopped

1/4 Cup

Vegetables

Toast with banana

1 regular slice
grainsand fruits
wheat with 1/2 cup sliced
banana

Lunch:
Whole Wheat Bread

2 Medium SLices

Whole Grain

Mozzarella Cheese

3/4 Cup Shredded Dairy

Cherry Tomatoes Chopped

1/4 Cup

Dairy

Pesto

1 teaspoon

French Fries

1 cup

Grains

Water

Side Salad (Garden-no dressing)

1 Cup

Vegetables

Olive Oil (Dressing for salad)

1 teaspoon

Oils

Steamed Salmon

3oz

Protein (meat)

Chickpeas (in salad)

1/4 Cup

Veggies

Avacado (in salad)

3/4 Cup

Veggies

Quinoa

1 Cup

Grains

Spinach (Mixed in salad)

1/2 Cup

Vegetables

Snacks:

Unsalted Popcorn

1 cup

Grains

Dinner:

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Department of Nutri8onal Sciences

Nutri8on 251 Diet Analysis Project

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Dried Apricots

3/4 Cup

Fruit

Healthy Valley Granola Bar

1.5 oz

Grains

Sliced Apple

1 Cup

Fruit

Almond BuCer

1/2 Tablespoon

Protein

SUMMARY of 1-day Healthy Ea@ng Plan


1. Meet Daily Food Group Targets. You must meet at least 95% of the target amounts for My Plate (Daily Food Group
Targets).
Report to use: using Super Tracker My Plan, record the Daily Food Group Target amounts for each food group in the
table below. Enter actual food group amounts in the 1-day ea8ng plan and the total percentage of target which can
be iden8ed using the bar graph data (see # 5 in the direc8ons above).
1-day Ea@ng Plan Total % of target
MyPlate Food Groups
Target
Average
6
oz
97%
6oz
Grains
Vegetables

2.5 cups 3.25 cups

141%

Fruits

1.5cups 3.25 cups

220%

Dairy*

3 cups 3 cups

102%

Protein Foods

5oz

Whole grain products (you es8mate)

5 oz

96%

3oz

95%

*Es8mate your dairy consump8on yourself since DA+ may be inaccurate for this group. (1 serving =1 c
milk or yogurt, 1.5 oz cheese, 2 c coCage cheese, 1.5 c ice cream)
2. Meet your energy needs: Select a reasonable energy (kilocalorie) level for 1-day ea8ng plan that is similar to your
SuperTracker My Plan Daily Calorie Allowance
Daily Calorie Allowance from Super Tracker 1800 kcalories
My Plan
Total Calories provided by 1-day ea8ng
1760 kcalories
plan (Nutrients Report)

3. Your ea8ng plan must be heart healthy for all nutrients, except sodium. For sodium, try to reach the goal or comment
in ques8on #3 below on some food modica8ons you would make to get closer to the goal for sodium.
Report to use: Nutrients Report for 1-day healthy meal plan.
Target (recommenda@ons)

1-day Ea@ng Plan Average:

% kcals as total fat

20-35% of kcals

25%

% kcals as saturated fat

< 10% of kcals

4%

mg of cholesterol/day

< 300 mg

71mg

mg of sodium/day

< 2300 mg

1925mg

4. You must meet at least 90% of the target amounts for each nutrient listed in the table below (ber, vitamins and
minerals). Going over 90% is ne.
The Pennsylvania State University

Department of Nutri8onal Sciences

Nutri8on 251 Diet Analysis Project

5
Report to use: Nutrients Report for 1-day ea8ng plan.
1-day Ea@ng Plan
Nutrient
Target
Average
a
41g
Dietary ber (g)
25 38 g /d
Folate (ug DFE)

400 ug DFE

677 ug DFE
167mg

Vitamin C (mg)

65mg

Vitamin D (ug)

5 ugb

8 ug

Vitamin A (ug RAE)

700

637

Calcium (mg)
Iron (mg)
Potassium (mg)

1300mg
15mg
4700mg

1170mg
16mg
4334mg

Status (Over,
Under, or OK)
OK

% of targetc (must
meet at least 90%)
164%

OK

169%

OK

256%

OK

160%

Under

91%

Under

90%

Ok

106%

Under

92%

a Females 25g/day; males 38g/day. Those with high energy needs should try not to exceed 40 g /d of dietary ber.

b The Target for vitamin D is 15ug, which includes the vitamin D we synthesize from sun exposure and from our
diets. We are assuming you need to consume ~5ug of vitamin D from food for this assignment, thus you will use
5ug as the target for Vitamin D.
c calculate the % of target by dividing 1-day Ea8ng Plan Average into the Target (example: vitamin D target 5ug; 1-
day ea8ng plan average for vitamin D7ug: 7ug / 5ug=1.4 x100=140% of target)
SUMMARY: Type your responses to the following ques8ons. Answer in complete sentences and do not use
abbrevia8ons. Correct grammar and spelling will be considered as part of your grade. You will be graded on the
thoughuulness of your answers. You should be able to answer these ques8ons in 1-2 pages. Please be succinct in your
responses.

1. Were you able to create a healthy diet that allows you to meet the DRI for the nutrients listed in the chart? Was
it dicult for you to create this diet? Explain why or why not.
Yes, but it was not easy. I had to make several dierent plans, because it was dicult to make sure I hit all of the
requirements. For example, I would make a plan that hit all of my food groups and vitamins, but was way over in the area
of calories, fat and sodium. Then I would make a few small changes to decrease sodium and fat, and I would wind up not
hixng my protein.

2. Using what you have learned from this course, discuss your reasons for wan8ng to improve your diet (or not).
For example discuss what mo8vates you to select the foods you eat (i.e., is it family history of a disease? To feel
beCer or age gracefully? To maximize performance at the gym?) Briey discuss why your food choices and
nutrient levels will help you towards this goal. Your discussion should summarize the link between diet and your
health goals from what you learned in this class.
These last two years have been a sort of roller coaster when it comes to health. In high school I was a varsity soccer
player, but azer an injury I had to stop playing. I did not gain too much weight, but I became skinny fat. Basically, I was
s8ll a thin frame but I had no muscle and was very unhealthy. This last semester I also found out I have high blood
pressure, and heart disease runs in my family. I found this out azer m original food tracker, so since then I have changed
my diet to look a lot more like the one I made for this. I have decreased the amount of processed food I eat and
increased the amount of heart-healthy fats and lean protein. The diet I am aiming towards promotes both a healthier
heart and a more ac8ve lifestyle, which represent the overall changes I am trying to make in my life in general.

The Pennsylvania State University

Department of Nutri8onal Sciences

Nutri8on 251 Diet Analysis Project

3. Discuss how mee8ng the DRI for the following nutrients will help with your current health status and future risk
for chronic disease: Dietary Fiber, Total Fat, Saturated Fat, Sodium, Potassium, and Calcium.
Dietary ber is a great way to keep my from snacking on unhealthy, sodium heavy snacks like chips, because ber helps
to keep me full for longer. It is also a heart healthy food because it helps lower our bad cholesterol, LDL. By keeping my
saturated fat to low levels and my total fat (mainly with healthy fats) within the range, it will also help to lower bad
cholesterol. Most people think all fats are bad, but in actuality there are healthy fats (like the polyunsaturated fats found
in salmon and avocado) that help decrease your risk for heart disease. Fats are also aid in sa8ety, so it helps control
weight. Keeping sodium levels within the 2300mg will help to prevent hypertension and CVD. Potassium will help to
lower my blood pressure since it reduces the amount of sodium in our body. Calcium is something I have to make sure I
get daily, because I try to keep my dairy intake to a minimum. I am not hugely concerned, though, because out blood
calcium levels are not heavily aected by our diet.
4. Comment on what you were ea8ng at the beginning of the semester and what you need to change or maintain
to achieve your healthy diet plan. Set 3 realis8c goals for the future that will help you move towards a healthier
diet or maintain your healthy diet. Your goals should be specic. For example, write to include one fruit at
breakfast rather than a general statement to eat more healthful foods. Discuss 2-3 barriers you may
encounter that could interfere with mee8ng these goals, and provide a plan of ac8on describing how you could
overcome them.

At the beginning of the semester I was relying on a supplement protein/nutrient drink (Vega) to get a lot of my
protein and nutrients. I also ate processed foods more frequently than I have in my one day ea8ng plan. One
goal is to try to get most of my nutrients from actual, whole foods. This is challenging while living on campus,
because I have limited choices and no kitchen. I am only going to be in the dorm for two more weeks, so i just
have to be very conscious about what I eat and por8on control. Then when I go home I can focus on making my
own food which will help me control what I eat. My second goal is to start drinking more water and less sugary
drinks. Over the semester I started drinking coee and pop and stopped drinking as much water. It is dicult
mainly becuase coee and pop are delicious and temp8ng, but if I limit them to once a week that will work. My
third goal is to try and eat more healthy calories. I tend to associate ea8ng healthy with not ea8ng as much, but
there are plenty of foods that I enjoy (like avocado and salmon) that are just as good. A challenge will be to not
use this as an excuse to overeat on unhealthy food. I will just have to remember that modera8on is key!

The Pennsylvania State University

Department of Nutri8onal Sciences

Nutri8on 251 Diet Analysis Project