Diet Analysis Project

Diet Analysis Instruction Sheet

Your Diet Analysis will be one of the most important learning tools of this class because
it provides you with the opportunity to apply the course material to your daily life with
respect to your nutritional habits. Although this is not a difficult assignment, it is time
consuming; therefore it is wise not to wait until the last minute to complete it.
Follow the step-by-step instructions below so that you complete the project in its entirety.
Directions:
. !ecord everything you eat"drin# in a day for three $%& different days. 'he days do
not have to be consecutive; however they should include two $(& wee#days and
one $& wee#end day. )e very specific so that you will have an ade*uate amount
of information to analy+e. ,se the Food !ecord -.nput Form on blac#board to
record everything you eat"drin# $ma#e sure to ma#e three copies, one for each
day& so that you will have all this information ready when you go to the library to
input the information into Diet Analysis /lus software.
(. You will also trac# the amount of physical activity you participate in throughout
the three $%& days.. )e creative. Yard wor#, cleaning house and many other things
are considered physical activity. Don0t brea# apart the activity. For e1ample,
bench press, s*uats and push-ups should be added together and inputted as
strength training or weight lifting. 2nly one form is needed for all % days.
%. At the end of day three $or once you are ready to input the information into the
Diet Analysis software program&, access the program during our lab day or in the
open computer lab and"or the library. 3a#e sure to list the foods exactly with the
e1act serving si+es. .f the program is unable to find a specific food item, search
under a broader category $e14 cereal instead of 5oney )unches of 2ats.&, then
choose the e1act or very similar item. 6lic# on the item and choose where you
would li#e it to be listed $either under )rea#fast, 7unch, 8nac#, or Dinner&. Also
ma#e sure to be accurate on your serving si+e and then the food item will be
added to your list for that day.
9. After you input all of your diet information, ma#e sure to print the following
printouts4 $You will be turning in these printouts after you use them for analysis&
a. Your /ersonal /rofile"D!. :oals
b. Your three $%& day average of all nutrient inta#es.
(. After printing out the results, answer the set of 8elf-8tudy ;uestions $included in
this pamphlet&. 'here are %< *uestions=ma#e sure to type your answers, number
them accordingly, and answer them in complete sentences. $For e1ample, your
answer to *uestion number would be >. 2n a daily average, . consume (?@@
calories.A
%. Bhen you are finished with the previous steps, you will turn in the following
information in the following order4
6reate a cover page with your name, the assignment, and class time on it.
8elf-8tudy ;uestions.
!ecommendations for yourself $two diet C one e1ercise& D %? in project.
/rintout results from the Diet Analysis program $see D9 above&
All of this information will put together with a paper clip $too big for a staple&.
F.EA7 E2'F4
GFverything should be typed, ma#e sure to use ( point 'imes Eew !oman font.
GH.88 $Heep .t 8imple 8tupid&
GFollow the instruction
G!efer to !ubric
Diet Analysis Self-Study Questions
All papers must be word processed $typed&. All aspects of your paper will be
evaluated including grammar, spelling, synta1, organi+ation, and neatness.
Calories
. 5ow many calories did you consume on a daily average $5int4 daily averages are
listed on the page labeled >.nta#e and D!. :oals 6omparedA&I
(. 5ow does your daily average compare to the recommended amount you should be
consuming $this number is your D!. listed on both the .nta#e and D!. :oals
6ompared page and your /rofile D!. goals page&I
%. .f your daily average was higher than the recommended amount, what was one of
the foods that you consumed that had the highest number of caloriesI
Carbohydrates
9. ,sing your % day average, how many grams of carbohydrates do you consume on
a daily averageI
J. .t is estimated that you should have at least (J grams"day of carbohydrate. 5ow
does your inta#e compare to a& the recommended (J grams, and b& your personal
recommended amountI
K. .f your daily average was higher than the recommended amount, what food$s&
could you cut out of your dietI 2r if your daily average was too low, what food$s&
could you add into your dietI
Fiber
L. 5ow many grams of dietary fiber do you consume on a daily averageI 5ow does
your inta#e compare with4 a& the recommended (@ to %J grams per day, and b&
your personal recommended amountI
?. .f your daily average was too low, name two foods $and the amount of fiber they
provide& that you could add into your dietI
Fat
<. 5ow many grams of fat do you consume on a daily averageI
@. 5ow does your inta#e compare with your personal recommended amountI
. .f your inta#e is higher than your recommended amount, name two foods, the
amount of fat they provided, and the day that you consumed them during your
three day period that you could eliminate to help you decrease the number of
grams of fat in your dietI
(. 5ow many grams of saturated fat did you consume on a daily averageI 5ow does
this number compared to the recommended amount $loo# on your /rofile D!.
:oals&I
Cholesterol
%. 5ow much cholesterol do you consume on a daily averageI
9. 5ow does your cholesterol inta#e compare to the suggested limit of %@@ mgs"dayI
J. .f your inta#e is too high, what foods could you cut down on or eliminate $and list
the number of mgs they contributed to your diet& to bring down your inta#e to
within the suggested limitsI
Protein
K. 5ow many grams of protein do you consume on an average dayI
L. 5ow does your inta#e compare to the recommended inta#e of proteinI Eame (
foods that you should add or ta#e away from your diet to correct thisI
Sugar
?. 5ow many grams of sugar did you consume for day I For day (I For day %I
<. 5ow does your inta#e for each day compare to the recommended J@ grams or
lessI
(@. .f your inta#e was higher for any of the days, list what food item"drin# item $and
the nuber of gras of sugar& that contributed most to your sugar inta#e for
that day.
!itains
(. 6ompare your inta#e with your recommended inta#e of all the vitaminsI .f you
are at or over the recommended amount for most or all of the vitamins, then ta#e
t"o of the vitamins from the list and list two foods for each vitamin that
contributed a large amount of that vitamin for you in your diet. .f you are below
the recommended amount for most or all of the vitamins, then ta#e t"o of the
vitamins that you are the most deficient in and list two foods for each vitamin that
you could include in your diet to help you consume more of that vitamin.

((. /ic# # vitamins and list the following for each one4 $hint4 loo# on page (@(&
a. 3ajor function of the vitamin
b. 8igns of prolonged deficiency
c. 'o1ic effects of megadoses
d. Bhat foods are rich in these vitamins $give at least %&
$inerals
(%. 6ompare your average inta#e of 6alcium with the recommended inta#e. Bas your
inta#e ade*uateI
(9. Bhat foods contributed to the greatest amount of 6alcium to your dietI
(J. .f you were below the recommended level, in what ways could you improve upon
this aspect of your dietI
(K. Bhat was your average inta#e of 8odiumI
(L. Bas your inta#e above or below the recommended amountI
(?. Bhat foods contributed most to this inta#e $list at least % foods"beverages&I
(<. .f you consumed more than what was recommended, how could you reduce this
inta#eI
%@. Bhat was your average inta#e of /otassiumI
%. Bas your inta#e above or below the recommended amountI
%(. Bhat was your average inta#e of .ronI
%%. Bas your inta#e above or below the recommended amountI
%9. Bhich foods supplied you with the most iron in your diet $list at least %&I
%atural and Processed Foods
%J. ,se 2EF DAY of your food record. 8eparate the foods you consumed into two
categories4 Eatural",nprocessed Foods and 5igh /rocessed Foods. F1amples of
natural foods include fruit, vegetables, bread"some cereals. F1amples of processed
foods include ca#es, pies, ice cream, fast food, most fro+en entrees. )eside each
food, list the calories. 'hen total each list. 'hen calculate the percentages for each
list.
&xa'le: you consued ()) calories for 'rocessed foods and the total
nuber of calories you consued for *+A* ,%& DA- is ..))/
()) 0 ..)) 1 /.2 or .23
&xercise
%K. 5ow much e1ercise did you get over the % day period $in hours and minutes&I
Eow brea# it down into the four categories. 5ow many hours"minutes of strength
training e1ercise did you getI 6ardiovascular e1erciseI Fle1ibility trainingI
3oderate intensity physical activityI $use your /hysical Activity /yramid on page
(9K for help&
%L. Bere you on trac# to meet the /hysical Activity /yramid :uidelines $in chapter
@&I Bhy or why notI
%?. After answering the 8elf-8tudy ;uestions, analy+e your eating and e1ercise habits
for the past three days, and a4e . recoendations for yourself related to
your diet and 5 recoendation for your exercise habits based on the
information you have learned throughout chapters <, @, and . $GFor e1ample,
one recommendation for your eating habits could be >. will cut bac# my sodium
inta#e from J%@@ mg per day to the recommended amount.A& 3a#e sure to type
your recommendations on a separate sheet of paper.