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Diet and Activity Analysis Paper By: Josh

Kulwicki
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Part 1. Diet Analysis for Corey Decker

Food Intake for 24 hours

Food Amount
Scrambled eggs 2 large
Whole grain toast 1 slice
2% milk 12 fl oz
Whole grain bagel 1 full
Peanut butter 3 tps
Water 72 oz
Low fat vanilla yogurt 4 oz
Chips ahoy cookies 3 small
Baked chicken breast 8 oz
Brown rice 5 oz
Canned corn 2 oz
Jell-O pudding chocolate 1 cup

2. No food allergies, sodium restriction, or special diets, not diabetic

3. Height 70 inches, Weight 175 pounds, Age 19 years old

4. Activity level: very active, works out daily, runs, lifts weights, wrestle

5. Fitness Level: very fit

6. Number of meals and snacks per day: 2 snacks, 2 meals

7. Weekly Alcohol Intake: none, does not drink

8. Number of fast food meals per week: 1

9. Servings of processed food intake: 8 servings daily

10. Servings of whole grain intake: 2 servings daily

11. Servings of Fruit and Vegetable intake: 0-2 servings daily

12. Binge Eating: None

13. Skipping meals: skips breakfast every other day

14. Practice food safety: cleans cooking surfaces, washes hands before
preparing and eating food, refrigerates leftovers within 1 hour
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15. Meals eaten out per week: 1 meal

16. Read food labels: no

Part 2. Analysis

1. Diet analysis correctly done by computer

You are here: Home > Track Food & Activity > Food Tracker

Today
selected date
04/03/14

Physical Activity Target

Week of 03/30/14 to 04/05/14

Target AT LEAST 150 minutes per week

Actual 0 minutes
Daily Calorie Limit
Allowance 3200
Eaten 2065
Remaining 1135
Daily Food Group TargetsMore Info>
Grains Vegetables Fruits Dairy Protein Foods
Target 10 oz. 4 cup(s) 2 cup(s) 3 cup(s) 7 oz.
Eaten 8 oz. 1 cup(s) 0 cup(s) 3 cup(s) 8 oz.
Status Under Under - OK Over

Food Tracker Search and add food to view how your daily choices stack up to your
food group targets and daily limits. Make tracking and planning ahead simple by using the Copy Meals and Create a
Combo features.

Search: for
All Foods
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Go

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Food DetailsMy Favorite Foods List
You added Brown rice casserole with cheese to Dinner.
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Meals

Copy Meals Clear Create Combo Create Recipe

Total Eaten:
2065 Calories
0
Breakfast
410 Calories
Scrambled Egg (milk added), cooked with vegetable oil 2 large egg(s)
218 Calories(41 Empty Calories*)
Edit
Remove
My Favorite
Bread, white whole wheat 1 regular slice
71 Calories(11 Empty Calories*)
Edit
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My Favorite
2% milk 1 cup
122 Calories(37 Empty Calories*)
Edit
Remove
My Favorite
Water, tap 2 cup (8 fl oz)
0 Calories(0 Empty Calories*)
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My Favorite
0
Lunch
629 Calories
Bagel, 100% whole wheat 1 large (5 oz)
347 Calories(0 Empty Calories*)
Edit
Remove
My Favorite
Peanut butter 3 tablespoon
282 Calories(11 Empty Calories*)
Edit
Remove
My Favorite
Water, tap 2 cup (8 fl oz)
0 Calories(0 Empty Calories*)
Edit
Remove
My Favorite
0
Dinner
699 Calories
Water, tap 2 cup (8 fl oz)
0 Calories(0 Empty Calories*)
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Edit
Remove
My Favorite
Chicken, breast, baked, skin eaten 1 medium breast
191 Calories(0 Empty Calories*)
Edit
Remove
My Favorite
Corn, white, canned, cooked, no fat added 1 cup
133 Calories(0 Empty Calories*)
Edit
Remove
My Favorite
Brown rice casserole with cheese 1 cup
375 Calories(81 Empty Calories*)
Edit
Remove
My Favorite
0
Snacks
326 Calories
Yogurt, vanilla, lemon, or coffee, fat free 1 container (8 oz)
184 Calories(93 Empty Calories*)
Edit
Remove
My Favorite
Cookie, chocolate chip (Chips Ahoy, Pepperidge Farms, Little Debbie, Subway) 3 medium (2" across)
142 Calories(96 Empty Calories*)
Edit
Remove
My Favorite
Total Percentage of Target

Food Groups Intake

Grains 8 oz.
Whole Grains 7 oz. (87% of total eaten)
Refined Grains 1 oz. (13% of total eaten)
Vegetables 1 cup(s)
Fruits 0 cup(s)
Whole Fruit -
Fruit Juice -
Dairy 3 cup(s)
Cheese cup(s) (16% of total eaten)
Milk & Yogurt 2 cup(s) (84% of total eaten)
Protein Foods 8 oz.
Graph
Data
Related Links: Nutrient Intake Report View By Meal

Daily Limits
Total Calories Eaten: 2065
Empty Calories* Eaten: 370

Empty Calories* Limit: 596 Total Limit: 3200

Oils
Eaten: 4 tsp.
Limit: 11 tsp.
Saturated Fat
Eaten: 27g
Limit: 36g
Sodium**
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Eaten: 3556mg
Limit: 2300mg

= My Combo

= My Recipe

= My Food

* Calories from food components such as added sugars and solid fats that provide little nutritional value. Empty Calories are part of Total
Calories.

**If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition,
people who are age 51 and older need to reduce sodium to 1500 mg a day. All others need to reduce sodium to less than 2300 mg a day.
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Corey's Food Groups and Calories Report 04/03/14 - 04/03/14

Your plan is based on a 3200 Calorie allowance.

Food Groups Target Average Status

Eaten

Grains 10 ounce(s) 8 ounce(s) Under

Whole Grains 5 ounce(s) 7 ounce(s) OK

Refined Grains 5 ounce(s) 1 ounce(s) OK

Vegetables 4 cup(s) 1 cup(s) Under

Dark Green 2 cup(s)/week 0 cup(s) Under

Red & Orange 7 cup(s)/week 0 cup(s) Under

Beans & Peas 3 cup(s)/week 0 cup(s) Under

Starchy 8 cup(s)/week 1 cup(s) Under

Other 7 cup(s)/week 0 cup(s) Under

Fruits 2 cup(s) 0 cup(s) Under

Fruit Juice No Specific 0 cup(s) No Specific

Target Target
Whole Fruit No Specific 0 cup(s) No Specific
Target Target
Dairy 3 cup(s) 3 cup(s) OK

Milk & Yogurt No Specific 2 cup(s) No Specific

Target Target
Cheese No Specific cup(s) No Specific
Target Target
Protein Foods 7 ounce(s) 8 ounce(s) Over

Seafood 11 ounce(s)/week 0 ounce(s) Under

Meat, Poultry & Eggs No Specific 5 ounce(s) No Specific

Target Target
Nuts, Seeds & Soy No Specific 3 ounce(s) No Specific
Target Target
Oils 11 teaspoon 4 teaspoon Under

Limits Allowance Average Status

Eaten

Total Calories 3200 Calories 2065 Under

Calories
Empty Calories* 596 Calories 370 Calories OK

Solid Fats * 228 Calories *

Added Sugars * 143 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.

ReportPage
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100
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Corey's Nutrients Report 04/03/14 - 04/03/14

Your plan is based on a 3200 Calorie allowance.

Nutrients Target Average Status

Eaten

Total Calories 3200 Calories 2065 Calories Under

Protein (g)*** 56 g 113 g OK

Protein (% Calories)*** 10 - 35% Calories 22% Calories OK

Carbohydrate (g)*** 130 g 241 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 47% Calories OK

Dietary Fiber 38 g 23 g Under

Total Fat 20 - 35% Calories 35% Calories OK

Saturated Fat < 10% Calories 12% Calories Over

Monounsaturated Fat No Daily Target or 13% Calories No Daily Target or

Limit Limit
Polyunsaturated Fat No Daily Target or 7% Calories No Daily Target or
Limit Limit
Linoleic Acid (g)*** 17 g 15 g Under

Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK

-Linolenic Acid (g)*** 1.6 g 0.8 g Under

-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.4% Calories Under

Omega 3 - EPA No Daily Target or 14 mg No Daily Target or

Limit Limit
Omega 3 - DHA No Daily Target or 68 mg No Daily Target or
Limit Limit
Cholesterol < 300 mg 586 mg Over

Minerals Target Average Status

Eaten

Calcium 1000 mg 1335 mg OK

Potassium 4700 mg 2739 mg Under

Sodium** < 2300 mg 3556 mg Over

Copper 900 g 1590 g OK

Iron 8 mg 12 mg OK

Magnesium 400 mg 486 mg OK

Phosphorus 700 mg 2095 mg OK

Selenium 55 g 175 g OK

Zinc 11 mg 14 mg OK

Vitamins Target Average Status

Eaten

Vitamin A 900 g RAE 498 g RAE Under

Vitamin B6 1.3 mg 1.9 mg OK

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Today
selected date
04/03/14

ReportPage

100

Physical Activity Target

Week of 03/30/14 to 04/05/14

Target AT LEAST 150 minutes per week

Actual 360 minutes
Daily Calorie Limit
Allowance 3200
Eaten 2065
Remaining 1135
Daily Food Group TargetsMore Info>
Grains Vegetables Fruits Dairy Protein Foods
Target 10 oz. 4 cup(s) 2 cup(s) 3 cup(s) 7 oz.
Eaten 8 oz. 1 cup(s) 0 cup(s) 3 cup(s) 8 oz.
Status Under Under - OK Over

Physical Activity Tracker Search and add physical activities

to view how your activities stack up against your targets.

Search: for
All Activities

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Activity DetailsFavorite Activity List
You added Weight lifting, multiple exercises, 8-15 repetitions at varied resistance to Tuesday 04/01/14, Wednesday 04/02/14, Thursday
04/03/14, and Saturday 04/05/14.

See this Activity Again

Activities for Week of

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03/30/14 - 04/05/14

Copy Activities Clear All

IntensityEstimated Calories Burned* Duration Minutes MIE Minutes**

Weekly Total: 240 360

0
Sun 03/30/201400
EMPTY
0
Mon 03/31/20143060
Running, 6 mph (10 min/mile)Vigorous5133060

My Favorite Remove Edit

0
Tue 04/01/20143030
Weight lifting, multiple exercises, 8-15 repetitions at varied resistanceModerate1833030

My Favorite Remove Edit

0
Wed 04/02/20146090
Running, 6 mph (10 min/mile)Vigorous5133060

My Favorite Remove Edit

Weight lifting, multiple exercises, 8-15 repetitions at varied resistanceModerate1833030

My Favorite Remove Edit

0
Thu 04/03/20143030
Weight lifting, multiple exercises, 8-15 repetitions at varied resistanceModerate1833030

My Favorite Remove Edit

0
Fri 04/04/20143060
Running, 6 mph (10 min/mile)Vigorous5133060

My Favorite Remove Edit

0
Sat 04/05/20146090
Running, 6 mph (10 min/mile)Vigorous5133060

My Favorite Remove Edit

Weight lifting, multiple exercises, 8-15 repetitions at varied resistanceModerate1833030

My Favorite Remove Edit

Weekly Total
Moderate Intensity Equivalent (MIE**) Minutes
/w EUKw ADFCsA
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150299 Minutes:Get health benefits & maintain weight300 + Minutes:Get extensive health benefits, lose weight & keep weight off
150 minutes360 minutes
Gauge
Data
Physical Activity Report
More Info

Weekly Targets
Total Muscle-Strengthening Days: 6
Target:2 Days minimum
1 2 3 4 5 6 7
*Calories burned are estimates only for an average person performing the activity.
**Moderate Intensity Equivalent (MIE) Minutes:
Every minute of vigorous activity counts as two minutes of moderate activity. For example, 30 minutes of vigorous activity is equivalent to 60
MIE minutes. Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is
always better than none!

Corey's Physical Activity Report for Week of 03/30/14 - 04/05/14

Weekly Aerobic Activity Muscle Strengthening Activity

Target (MIE**) 150 minutes Target 2 days

Actual (MIE**) 360 minutes Actual 6 days

Date Duration Activity Intensity Estimated Activity Counts Muscle

Calories Toward Weekly Strengthening
Burned* Aerobic Goal
Minutes MIE**
Minutes

Sunday 0 0 None

03/30/14

Monday 30 60 Running, 6 mph (10 min/mile) Vigorous 513

03/31/14

Tuesday 30 30 Weight lifting, multiple exercises, Moderat 183

8-15 repetitions at varied e
04/01/14 resistance

Wednesday 30 30 Weight lifting, multiple exercises, Moderat 183

8-15 repetitions at varied e
04/02/14 resistance

30 60 Running, 6 mph (10 min/mile) Vigorous 513

Thursday 30 30 Weight lifting, multiple exercises, Moderat 183

8-15 repetitions at varied e
04/03/14 resistance
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Friday 30 60 Running, 6 mph (10 min/mile) Vigorous 513

04/04/14

Saturday 30 30 Weight lifting, multiple exercises, Moderat 183

8-15 repetitions at varied e
04/05/14 resistance

30 60 Running, 6 mph (10 min/mile) Vigorous 513

Total Weekly MIE** Minutes: 360

* Calories burned are estimates only for an average person performing the activity.

**Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate
activity.
For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes.

Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any
activity is always better

2. Comparison to standards:

1. Build a healthy plate

a. Make half of your plate fruit and vegetables: He eats only 0-2 servings of
fruits and vegetables a day. He does not meet the RDAs for fruits and
vegetables.

b. Switch to skim or 1% fat milk: He drinks at least one glass of 2% milk daily
and usually eats a low fat yogurt.

c. Make at least half your grains whole: He eats only whole grains for the
most part.

d. Vary your protein sources: He eats yogurt and cheese and baked chicken
daily and eggs.

e. Keep your food safe: He refrigerates his food within an hour; he does not
eat uncooked meat.

2. Cut back on foods high in solid fats, added sugars and salt

a. Choose foods with little or no added sugar: He did not eat very many
sweet foods, just the cookies.

b. Look out for salt in foods you buy: He is way over his recommended
sodium intake
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c. Eat fewer foods that are high in solid fats: He does not go over his
recommended levels of fat.

3. Eat the right amount of calories: Corey only consumes 2065 calories out of
the recommended 3200, but he is physically active and healthy.

a. Enjoy your food but eat less: He should eat more if he is hungry; he has a
lot of calories left to fill.

b. Cook more often at home: He rarely eats out.

c. Choose lower calorie menu options: He eats what he wants because he

has a lot of calories to spare.

e. Limit alcohol to 1 beverage or 2 for men a day: He does not drink at all.

4. Be physically active: He runs 3-4 times a week for 30mins or more, lifts
weights 3-4 times a week for 30mins or more, and wrestles.

5. Use food labels: He does not read food labels and should to lower his
sodium intake.

RDAs
Corey's Nutrients Report 04/03/14 - 04/03/14
Your plan is based on a 3200 Calorie allowance.

Nutrients Target Average Status

Eaten

Total Calories 3200 Calories 2065 Calories Under

Protein (g)*** 56 g 113 g OK

Protein (% Calories)*** 10 - 35% Calories 22% Calories OK

Carbohydrate (g)*** 130 g 241 g OK

Carbohydrate (% Calories)*** 45 - 65% Calories 47% Calories OK

Dietary Fiber 38 g 23 g Under

Total Fat 20 - 35% Calories 35% Calories OK

Saturated Fat < 10% Calories 12% Calories Over

Monounsaturated Fat No Daily Target or 13% Calories No Daily Target or

Limit Limit
Polyunsaturated Fat No Daily Target or 7% Calories No Daily Target or
Limit Limit
Linoleic Acid (g)*** 17 g 15 g Under

Linoleic Acid (% Calories)*** 5 - 10% Calories 7% Calories OK

-Linolenic Acid (g)*** 1.6 g 0.8 g Under

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-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.4% Under

Calories
Omega 3 - EPA No Daily Target or 14 mg No Daily Target or
Limit Limit
Omega 3 - DHA No Daily Target or 68 mg No Daily Target or
Limit Limit
Cholesterol < 300 mg 586 mg Over

Minerals Target Average Status

Eaten

Calcium 1000 mg 1335 mg OK

Potassium 4700 mg 2739 mg Under

Sodium** < 2300 mg 3556 mg Over

Copper 900 g 1590 g OK

Iron 8 mg 12 mg OK

Magnesium 400 mg 486 mg OK

Phosphorus 700 mg 2095 mg OK

Selenium 55 g 175 g OK

Zinc 11 mg 14 mg OK

Vitamins Target Average Status

Eaten

Vitamin A 900 g RAE 498 g RAE Under

Vitamin B6 1.3 mg 1.9 mg OK

Vitamin B12 2.4 g 4.5 g OK

Vitamin C 90 mg 16 mg Under

Vitamin D 15 g 8 g Under

Vitamin E 15 mg AT 9 mg AT Under

Vitamin K 120 g 16 g Under

Folate 400 g DFE 327 g DFE Under

Thiamin 1.2 mg 1.4 mg OK

Riboflavin 1.3 mg 2.6 mg OK

Niacin 16 mg 33 mg OK

Choline 550 mg 514 mg Under

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1. After comparing Coreys intakes with the RDAs acceptable amounts I see
that he has taken in several of the right amounts.

Carbohydrate: He is consuming the correct amount of carbs about 47%.

Fat: He is within the recommended amount of 20-35%, having 35% of his

calories from fat.

Protein: He has 22% of his calories from protein which is within the
recommendation of 10-35%.

Calories: He is under his Calorie amount having only 2065 of 3200

recommended.

Vitamin:

Fat soluble: He is under the recommended amount with all of his fat soluble
vitamins A,D,E,K

Water soluble: He is within the recommended guide lines with most of his
water soluble vitamins.

Minerals: He is within the recommended guide lines with most of his

minerals.

Water: He consumes all of his recommended amounts of water.

3. BMI calculation and classification: 70 inches and 175 pounds is a BMI of

25.1 which is classified as overweight.

4. Activity level and fitness level: His activity level is very active and his
fitness level is very fit he exercises 365mins a week out of the 150mins
recommended.
 Kulwicki 17

5. Number of meals and snacks: 2 meals and 2 snacks a day, He shouldnt

skip breakfast because it is the most important meal of the day.

6. Weekly Alcohol intake: He does not drink at all

7. Number of fast food meals: 1 meal per week, this is not a major problem
but he should make it a healthy meal.

8. Processed Foods Intake: 7 servings daily, this is too much and the reason
why his sodium intake is too high.

9. Servings of whole grain intake: 2 servings daily.

10. Servings of Fruit and Vegetable intake: 0-2 servings daily, He needs to
eat more fruits and vegetables daily.

11. Binge Eating: None.

12. Skipping meals: skips breakfast every other day, He should never skip
meals.

13. Practice food safety: cleans cooking surfaces, washes hands before
preparing and eating food, refrigerates leftovers within 1 hour.

14. Meals eaten out per week: 1 meal, this is usually fast food.

15. Read food labels: no-this is an area for intervention.

Content Part 3 Evidence Based Intervention

Interventions:

1. The intervention: Corey needs to increase his calorie intake to get closer
to the recommended amount of 3200 calories; he is at 2065 right now. He
should increase his servings of fruits and vegetables to at least 3 daily. The
rationale: Still, a calorie disconnect exists as consumers remain largely unaware of
personal calorie needs or the relationship between calories and weight
management (Kapsak, 2013).

2. The intervention: He needs to not skip breakfast because you get your
metabolism going by eating in the morning and your energy to start the day.
The rationale: We found that breakfast consumption itself reduced the risk of the
metabolic syndrome (Yoo, 2008).

3. The intervention: He needs to increase his fat soluble vitamins because he

is below the recommended amount on all of them, He can do this by eating
 Kulwicki 18

foods that contain them or taking vitamins. The rationale: If vitamin D

insufficiency is implicated for chronic diseases such as cardiovascular diseases and
diabetes, a vitamin D supplementation regimen would need to be readdressed,
especially for segments of the U.S. population with greater BMIs (Samuel, 2013).

4. The intervention: Corey can increase his energy and lower his sodium
intake by limiting processed foods to no more than 2 servings per day. The
rationale: Processed foods contain a high level of sodium (Dwyer, 2012).

5. The intervention: He needs to increase the amount of minerals he is in

taking because he is below the recommended amount on most of them; He
can do this by taking a supplement or eating foods that contain them. The
rationale: Macronutrient and micronutrient deficiencies are very common in the
general population and may be even more common in patients with hypertension
and cardiovascular disease due to genetic or environmental causes and prescription
drug use (Houston, 2013).

6. The intervention: Corey should limit his fast food eating to once every two
weeks, fast food is full of Trans fats and is not good for anyone. The
rationale: Fast food is extremely high in Trans fats and sodium (De Vogli,
2014).

7. The intervention: He needs to be more aware of what he is eating; he can

do this by reading food labels. The rationale: the role of food labelling in
helping people to select appropriate and healthy foods, and to understand how their
food choices might affect their overall nutrition and health (DeVille-Almond, 2014).

8. The intervention: Corey needs to pick healthier snack choices; he can do

this by replacing an unhealthy snack like cookies with a healthy one like an
apple. The rationale: consumption of snack foods should be replaced by the non-
snack foods which contain much higher nutrient density (Sekiyama, 2012).

References

Yoo, K., Suh, H., Lee, M., Kim, J., Kwong, J., & Park, E. (2014). Breakfast eating
patterns and the metabolic syndrome: the Korea National Health and Nutrition
Examination Survey (KNHANES) 2007-2009. Asia Pacific Journal Of Clinical
Nutrition, 23(1), 128-137. doi:10.6133/apjcn.2014.23.1.08

Dwyer, J., Fulgoni 3rd, V., Clemens, R., Schmidt, D., & Freedman, M. (2012). Is
"processed" a four-letter word? The role of processed foods in achieving dietary
 Kulwicki 19

guidelines and nutrient recommendations. Advances In Nutrition, 3(4), 536-548.

doi:10.3945/an.111.000901

Samuel, L., & Borrell, L. (2013). The effect of body mass index on optimal
vitamin D status in U.S. adults: The National Health and Nutrition Examination Survey
2001-2006. Annals Of Epidemiology, 23(7), 409-414.
doi:10.1016/j.annepidem.2013.05.011

De Vogli, R., Kouvonen, A., & Gimeno, D. (2014). The influence of market
deregulation on fast food consumption and body mass index: a cross-national time series
analysis. Bulletin Of The World Health Organization, 92(2), 9-107a.
doi:10.2471/BLT.13.120287

Sekiyama, M., Roosita, K., & Ohtsuka, R. (2012). Snack foods consumption
contributes to poor nutrition of rural children in West Java, Indonesia. Asia
Pacific Journal Of Clinical Nutrition, 21(4), 558-567.

DeVille-Almond, J., & Halliwell, K. (2014). Understanding and interpreting

nutrition information on food labels. Nursing Standard, 28(29), 50-57.

Kapsak, W., DiMarco-Crook, C., Hill, J. O., Toner, C. D., &

Edge, M. (2013). Confusion on All Sides of the Calorie Equation. Nutrition Today,
48(5), 195-204.

Houston, M. (2013). The role of nutrition, nutraceuticals, vitamins, antioxidants,

and minerals in the prevention and treatment of hypertension. Alternative Therapies In
Health & Medicine, 1932-49.