Name: ___________________________

Dietary Analysis Assignment

This assignment gives you a wonderful opportunity to become aware of your eating habits, including the calories, and the nutrients you consume. You will be graded on the quality of your work, not the nutritional quality of your diet. The purpose of this assignment is to help you make the connection between your diet and what youve learned in class. The assignment is divided into 3 parts. Before moving on to a new section, you must check in with me so that I can ensure that you are fully prepared to move on. Part 1: Handwritten Food Record (15 marks 5/day) You will write down everything you eat and drink for 3 days. Be as specific as possible by looking at serving sizes on labels or measuring for accurate portions. You may want to pick up nutrition info at restaurants or fast food restaurants to help you with this part of the project. You are graded on: Following instructions for recording your food record Use of appropriate portion sizes Part 2: Computer Analysis (25 marks 5/day food, 5 drinks, 5 physical activity) You will do a nutrient analysis of your 3-day Food Record using a free Internet-based nutrient analysis program fitday.com. Once you have entered all your data from your 3-day food record, print a copy of 2 reports pages, and attach it to your assignment. Your Reports will be 2 pages long, and will include: Calories (Plotline Graph, Pie Chart) o Select Reports (top) Select Calorie Select the most recent date (from calendar drop-down menu right corner) Select 1 week view Print (File, print) Nutrition as % RDA (Bar Graph) o Select Reports (top) Select Nutrition Select the most recent date (from calendar drop-down menu right corner) Select 1 week view Print (File, print) You are graded on: How completely you input your foods Part 3: Understanding your Diet (60 marks) Using the reports section of the computer program and your 3-day food record, you will respond to questions about your diet. You are graded on: How thoroughly you answer the questions (ideas) (50 marks) Your grammar and spelling (mechanics) (5 marks) Organization of information (complete sentences, readability) (5 marks) SO, heres what you need to hand in, and the order in which you need to hand it in: 1. Part 3 questions 2. Part 3 typewritten responses 3. Calories (plotline graph, pie chart) report 4. Nutrition as % RDA (bar graph) report 5. Handwritten food records 1

Part 1: Handwritten Food Record (10%)

Record everything that you eat and drink for 3 days. The days dont have to be in a row. Its most important that they are typical days and represent how you commonly eat. Please write legibly. General Guidelines: 1. Every time you eat or drink something (including water) write down the TIME and the TYPE, & AMOUNT of food and beverage that you consumed. Be as detailed as you can. (Eg. Battered, fried chicken drumstick...not just chicken). 2. Do not wait until the end of the day to try to remember what you ate previously. Record what you eat throughout the day. 3. Remember to include sugar and cream added to coffee or tea; butter, margarine, jam or jelly on toast or sandwiches; sauces and gravy; salad dressings; mayonnaise, mustard, and relish. Include coffee, tea and diet sodas. 4. When describing the foods you eat, consider: Meat, fish, poultry, dairy: How it is cooked (baked, fried, broiled, etc.) For milk, yogurt and cottage cheese: Note the fat % on label Grains, cereals, and breads: Name the type of grain (100% whole wheat, white) Fruits and vegetables: Write down if it is fresh, frozen, canned, or raw Oil, margarine, salad dressings: Name the type of oil you used Snacks and Sweets (chips, crackers, cookies, etc.): Note if it is regular or reduced fat Fast Foods: Write down what you had and include the name of the establishment Estimating Portions Eaten: 1. Whenever possible, record the amounts of food eaten in common portions sizes: cups, teaspoons (tsp), tablespoons (TB), slices/pieces, fluid ounces, etc. (there are 3 level tsp in 1 level TB). I do not expect you to measure everything you eat but try to estimate as accurately as possible. 2. If you have measuring cups and spoons, measure a few foods to get an idea of common measurements. Learn what 1 cup of food really is 3. Check out this website for tips on estimating portion sizes and converting useful measurements: http://www.mynetdiary.com/estimating-portions-for-food-diary.html 4. If the food came from a package, look at the serving size from the label. But figure out if what is the quantity you actually ate. You might not have eaten what the package designates as one serving. 5. Use ounces only for measuring weight (for things like meat, cheese, packaged food) 6. Use cups, teaspoons, and tablespoons for measuring liquids and all else 1 cup = pint = 8 fluid ounces (but does not necessarily weigh 8 ounces). Physical Activity: 1. Record any notable physical activity during your day. This includes housework/chores, sports (recreational or competitive), or hitting the gym. 2. Also, include the time at which you perform them, and the duration (Eg. 5 min. or 2 hours)

Part 2: Computer Analysis (20%)

Getting Started: 1. Go to the website (http://www.fitday.com) and registerit is free. Give yourself a username and password. Input your profile information (gender, age, height, activity level, etc.) Entering Your Food Record: 2. Using your written Food Record, follow the instructions in the pop-up box on the Foods tab at the top. Begin to input the foods and their quantities. a. Note: Rather than use the actual dates you recorded your information, choose 3 consecutive dates (todays date, then the 2 days prior to that Eg. March 24, 23, 22) 3. Type in the name of the food where it says Search. Be sure to spell words correctly! Click on the Search button, or press enter. Sometimes you need to search by a different name. (If you search for bread youll get too many choices. But if you type in a very specific type of bread, it may tell you it doesnt have anything that matches). Be prepared to experiment, typing in different words to see what you get. 4. Once you have a reasonable list, look through the list and try to find the food that closely matches what you ate. This is important! Read the words and amounts carefully. 5. If you see a food that you think matches what you ate, dont click on add. Instead click on the food itself (the name) and this will bring up the nutrition information. 6. The food appears first as a default measurement. Sometimes this actually matches the portion you need. But usually it does not. So you must change the quantity to match what you ate. You do this by selecting the portion unit from the drop down menucup, tablespoon, ounce, slice, etc.and by typing in the number of servings; that is the number of cups, tablespoons, ounces, slices, etc. Enter fractions as decimals (.5 for , .25 for , etc.) If you change the portion size, then click on refresh nutrients and the nutrition information will be displayed for the new portion. 7. If you are satisfied with this food, click on Add to Food Log. That food, in that portion is now part of your computerized Food Record. 8. If you decide to add a new food, click on new custom food so that it is highlighted, and then click on the Go button. Then fill in the appropriate information, taken directly from the nutrition label. 9. When done, look over your Fitday entries and compare them to your handwritten Food Records. Were all foods accounted for? Double check. Did you accidentally put in rice pudding instead of rice? Now is the best time to make corrections. *NOTE: If at any time you dont finish, just log off and at a later time, log back on, and go to the calendar and click on the date that you input your work (there is a little apple logo on the calendar days that foods have been entered) and your work will be on the screen for you to continue where you left off, make changes, etc. Your food list is stored by date. Entering Your Physical Activity: 10. Enter your physical activity from the 3-day recording period into your activity log (under logs in a similar manner to how you entered the food you ate in the food log. a. Note: Rather than use the actual dates you recorded your information, choose 3 consecutive dates (todays date, then the 2 days prior to that Eg. March 24, 23, 22) Printing Your Reports: 11. Go to Reports at the top of the webpage. You will print 2 reports that will analyze your 3 days of eating (not one day). 12. Calories Report: Select Reports (top) Select Calorie Select the most recent date (from calendar drop-down menu right corner) Select 1 week view Print (File, print) 13. Nutrition Report: Select Reports (top) Select Nutrition Select the most recent date (from calendar drop-down menu right corner) Select 1 week view Print (File, print) 3

Part 3: Understanding your Diet (70%)

/50 marks

Answer the following questions according to information from your handwritten food record and computer analysis. Your answers to Part 3 need to be typed, double spaced with 12-point font. You do not need to type out entire questions a Part & Question number will suffice (see last page for Eg.). A. Written Food Record: (6.5 marks) 1. (1.5) Reflect back on your eating: What were your 3 most common reasons for eating? 2. In order to find out what foods you depend on for nutrients, answer the following: a. (1) Is there 1 food you ate every day? b. (1) What nutritional value (the 6 nutrients discussed in class) did it provide? 3. In order to find out if you are getting enough fluids, answer the following: a. (1) Approximately how many cups/ounces of beverages did you drink each day? c. (1) How many ounces of fluids do YOU need each day? (weight (lbs) divided by 2 = oz of beverages/day note: there are 6oz in 1 cup). d. (1) Do you consume enough fluids (water, juice, tea, etc) to stay hydrated? B. Calories & Exercise (7 marks) Look at your Calories Report to answer the following questions: 1. (1) How many calories are required by your body to function at a metabolic level (Hint: You will find this on your calories report graph, as the planned calories value). 2. (1) Approximately how many calories are you consuming on a daily basis? (Note: add up the total amount of calories consumed on each day, then divide it by 3 the # of days to find the average). 3. (2) Is this number higher or lower than your recommended daily calorie intake, according to fitday.com? By how much? (Note: You will find this number in your weight log or your calories report under planned calories) 4. (1) Keeping in mind that 3500 calories over your recommended daily calorie intake will result in a 1 lb. weight gain, while 3500 will result in a 1 lb. weight loss, how long will it take you to gain/lose 1 lb. based on your 3-day diet? 5. (1) In general, how does exercise impact the amount of calories you can consume in a day? 6. (1) For the day you were most physically active, calculate the amount of extra calories you were able to consume due to your average daily physical activity (on your calories report calories burned planned calories). C. Computer Analysis/Carbohydrates, Fat and Protein (11.5 marks) Look at the pie chart in the Calories report, & your food record to answer the following questions. 1. To examine the Protein content in your diet, answer the following: a. (0.5) What % of calories comes from protein? b. (0.5) Are you getting the right % of protein in your diet? (Protein should = 10-30% of diet) c. (0.5) Are you high, low or just right? d. (1) Did the majority of your protein came from plant or animal sources? (See food record) e. (1.5) Name 3 foods from your diet that are good sources of protein (Hint: Click on the food items in your fitday food log to view their nutritional information). 2. To examine the Fat content in your diet, answer the following: a. (0.5) What % of calories comes from fat? b. (0.5) Are you getting the right % of fat in your diet? (Fat should make up 25-35% of diet) c. (0.5) Are you high, low or just right? d. (0.5) What % of calories comes from saturated fat? e. (0.5) The recommendation is to consume no more than 10% of calories from saturated fat. Is your saturated fat intake above the recommendations? f. (1) Name 1 benefit of healthy (unsaturated) fats (Hint: you may need to internet search) 4

3. To examine the Carbohydrate content in your diet, answer the following: a. (0.5) What % of your calories comes from carbohydrates? b. (0.5) How does this compare to the recommendations (45-65%)? c. (1) On average, how many grams of fiber did you eat? d. (1) How does this compare to the recommendation for fiber (25g for women, 35g for men)? e. (1) Name 2 foods from your diet that are good sources of fiber. C. Computer Analysis/Vitamins and Minerals (11 marks) Look at your Nutrient as % RDA report (graph) to answer the following questions. 1. Vitamins and Minerals: a. (2) Are there any nutrient intakes that are above 100% of the RDA? Name 2-3. b. (3) What are some foods you are eating that are good sources of these nutrients? c. (2) Are there any nutrient intakes that are below 75% of the RDA? Name them. d. (3) If so, please choose min. 3 nutrients your diet is low in and name 2-3 foods you would consider eating that are good sources of these nutrients. 2. Supplements: a. (1) Do you take supplements that includes nutrients youre deficient (dont have enough) in? b. (1) What would you prefer: taking a supplement or increasing food intakes? Explain. D. Your Perspective: (14 marks) 1. (2) What was most surprising about your diet analysis (1 thing)? 2. (4) Describe 2 ways that your eating habits promote your health. Explain the benefits. 3. (2) Describe 2 ways that your eating habits arent promoting your health. a. (1) How would you benefit from changing this? b. (5) How might you go about modifying your diet to make it healthier? Make at least 5 specific suggestions that you would consider trying. When making suggestions, consider the following: A change in serving size. For example: have 1 candy bar instead of 2, have 4 oz instead of 8 oz of steak Substitution of a healthier food. For example: 1% low fat milk instead of whole milk have broiled salmon instead of deep fried fish sticks Elimination of a food. For example: omit the bag of chips with lunch Addition of a food. For example: add avocado to my salad with dinner

Bonus Question (2 marks): We know that eating less calories than our basic metabolic rate (the minimum amount of calories our body needs to function about 1950 for women, and 2550 for men) results in weight loss so if we are trying to lose weight, we are trying to eat LESS calories than this number. But if we are eating less than our bodies require to function, where is our body getting the extra energy it needs?

AN EXAMPLE OF HOW TO COMPLETE PART 3: Name: Ms. Hammond

Part 3: Understanding your Diet

A. Written Food Record: 1) Insert answer here. Insert answer here. Insert answer here. Insert answer here. 2a) Insert answer here. Insert answer here. Insert answer here. Insert answer here. 2b) Insert answer here. Insert answer here. Insert answer here. Insert answer here.

NOTE: Make sure your work is stapled, and that your name is on it!