DIETARY INTAKE ANALYSIS

Assignment #4 (100 Points)

Purpose:
The purpose of this assignment is for you to become aware of the nutritional adequacy and
energy content of your usual diet in relation to nutrient and energy requirement standards
specific to your age and gender. Successful completion of this assignment will also demonstrate
that you have developed a basic understanding of how to appropriately assess a persons weight
and how weight status is determined by energy intake in relation to energy requirements.

Instructions for computer entry of your 3 Day Food Intake Record:

Make a profile using your gender, age, height, weight, and physical activity level on the
SuperTracker website at https://supertracker.usda.gov/CreateProfile.aspx . Do not enter for
weight loss select maintain. Tmealshen choose the food tracker link and enter all of the items
from your 3-day food intake record (assignment 3). Be as specific as possible when entering your
food items, entering individual components of mixed dishes when possible. For instance, rather
than entering peanut butter and jelly sandwich, enter the peanut butter, jelly, and bread as
individual items with amounts for each item. Refer to instructions found in assignment 3
regarding entering food items specifics (e.g. was the peanut butter smooth or chunky? what
brand was it?).

Instructions for SuperTracker analysis of your 3 Day Food Intake Record:

In addition to the instructions provided here please also view the instructional video and
additional documents on using SuperTracker for assistance.
View By Meal Reports for Each Day
When you have completed entering your foods for each day, for each day individually click on
View by Meal, then print page, print, then at the bottom choose save as PDF. You will save a
view by meal report for each day you entered items as a PDF. This MUST be submitted along
with your assignment.
Nutrient Intake Report
When you have completed entering your foods for all three days, click on Nutrient Intake
Report. On the Nutrient Intake screen, you must change the View Report from dates to the
dates of the three days you entered into SuperTracker in order to get your three-day average.
Next choose create report then export report as PDF. Save the PDF as this MUST be submitted
with the assignment.
Your three-day average Nutrient Intake Report includes food components consumed (Average
Eaten), which are broken down into nutrient values, and your intake status compared to the
recommended levels (Target). This information should be used to assist you in answering the
assignment questions. For full credit, complete answers to all questions in the assignment,
including detail and showing mathematical calculations where appropriate.
Instructions for submitting assignment #4: Submit assignment 4 by the due date in a typed
(Word) document. No hand written assignments will be accepted. No assignments submitted via
email will be accepted. Upload your three View By Meal printouts and your 3-day average
Nutrient Intake report from SuperTracker along with your assignment.

SOYou will submit this assignment, 3 View by Meal reports (1 for each day) and a
Nutrient Intake Report. Thats 5 documents in total! Please do not submit the assignment in any
format other than word. For the other documents if you are having difficulty with saving as PDF
and it is easier for you to screenshot and paste the document to a word doc as long as the entire
document transfers this is acceptable.

Questions:
1) Calculate your Body Mass Index (BMI). BMI is based on your weight and height and is
used to assess body fatness and associated disease risk. (10 points)

The formula for BMI is:

BMI=weight (kg)/height (m)2
Conversions: 1 kg = 2.2 lbs., 1 inch = 0.0255 m
Remember to square your height in meters to complete your BMI calculation
a) What is your BMI? (show calculations (dont round), and include units. (6 points)
(233 pounds) / 2.2 lbs = 105.909 kg (77 inch * .0255m) = 1.9635 meters
(105.909kg)/(1.9635 m)2 = 27.471
b) What is your BMI status/classification? (use the charts in your text ) (2 points)
Overweight
c) What potential implications does your BMI have for your health? (2 points)
Being overweight can lead to cardiovascular disease, type 2 diabetes, and
musculoskeletal disorders. However, in my case I believe that the BMI is
inaccurate because it doesnt take in to account my muscle mass and over my
years of being active I have acquired a fair amount.

2) Calculate your Estimated Energy Requirement (EER). (8 points)

Your total energy requirement is comprised of three parts:

1) Resting energy expenditure (REE)

(233 lbs/2.2) = 105.909 kg * 1 kcal/kg/hr = 105.909 kcal/hr * 24 hrs = 2541.818
kcal/day
2) Physical activity energy expenditure (PA)
(2541.818 * .80) = 2033.4544
3) Thermic effect of food (TEF)
(2541.818 + 2033.4544) * .1 = 457.527
 The Estimated Energy Requirements (EER) equation factors in these three components of
your total energy requirement to give you an estimate of your total daily energy needs.
The EER and PA factors are explained in detail in your text.

Use the appropriate EER equation below to calculate your EER for a typical day.
Use the PA factor appropriate for your physical activity and show all work for full credit.

EER equations:
For women:
EER (kcals) = 354-(6.91 X age) + PA factor X (9.36 X weight in kg + 726 X
height in m)

For men:
EER (kcals) = 662-(9.53 X age) + PA factor X (15.91 X weight in kg + 539.6 X
height in m)

a.) Use the EER equations above to calculate your EER for a typical day. Use the PA
factor appropriate for your physical activity and show all work for full credit. (5 pts)

(662 (9.23 X 19)) + (1.48 ((15.91 X 105.909) + (539 X 1.955))) = 4228.727

b.) How does this value compare to the Super Tracker Value?? Are they different? (3 pts)

This is very different than the number given by the Super Tracker Value. The EER
recommends that I consume almost 1000 more calories than the Super Tracker Value
which was listed at 3200.

3) Based on the calories that you need per day from your EER calculation in question 2 and
your SuperTracker reports: (12 points)

a) Were you in calorie balance or did you over or under consume calories? (2 points)
I under consumed calories by 1571 calories.

b) What happens if the calories you eat are equal to the calories you need per day? Why?
If you consume the accurate number of calories you need per day your body
weight does not fluctuate. The body would use all glycogen and none or a very
minimal amount of it would be stored as fat.
 c) What happens if the calories you eat are greater (feasting concept) than the calories
you need per day? Why? Be detailed specific about this process. See chapter # 9 for
assistance. (4 points)
If you eat more calories than you need in a day you will be in a caloric surplus
and you would gain weight. Feasting encourages glycogen synthesis, fat
synthesis, protein synthesis, and urea synthesis. If an individual has an excess of
glycogen and fat, it will be stored in adipose tissue causing an increase in weight.

d) What happens if the calories you eat are less (fasting concept) than the calories you
need per day? Why? Be detailed specific about this process. See chapter # 9 for
assistance. (4 points)
If some individual eats less than the calories one needs per day glycogen and fat
would break down. Gluconeogenesis would occur as well as the synthesis of ketone
bodies. This would all encourage the body to use stored fat as energy. If the lack of
calories because severe enough, one could enter ketosis which would further lower
body weight.

4) Using your Nutrient Intake Report identify nutrients you are consuming enough of, under
consuming and over consuming then complete the tables. (20 points)

Nutrient (Minerals) At DRI Under DRI Over DRI 3 Foods that Could Be
Added to Meet DRI if
(x) (x) (x) Nutrient Identified as
Under DRI

Calcium x Kale, Low-fat milk, Okra

Potassium x Apricots, Salmon, Avocados

Sodium x Table salt, salad dressings, cheese

Copper x Oysters, Kale, Mushrooms

Iron x Beef liver, Pumpkin seeds, Thyme

Magnesium x Almonds, Sesame seeds, Bananas

Phosphorus x Seeds, Cheese, Salmon

Selenium x Brazil nuts, Oysters, Tuna

Zinc x Oysters, Lamb, Wheat germ

Nutrient At DRI Under DRI Over DRI 3 Foods that Could Be

(Vitamins) Added to Meet DRI if
(x) (x) (x) Nutrient Identified As
Under DRI

A x Sweet potatoes, Carrots, Kale

B6 x Sunflower seeds, Pistachios, Tuna

B12 x Shellfish, Liver, Tuna

C x Peppers, Guavas, Kale

D x Salmon, fortified Tofu, Fortified

Yogurt

E x Almonds, swiss chard, mustard greens

K x Basil, Kale, Spring onions

Folate x Beans, Lentils, Spinach

Thiamin x Trout, Pork, Sunflower seeds

Riboflavin x Cheese, almonds, lean steak

Niacin x Tuna, Chicken breast, Pork

Choline x Liver, eggs, Cauliflower

5) Do you take any nutrient (vitamin, mineral, fiber) supplements? (5 points)

a) Yes or No___No____
b) If you do take a supplement, list the supplement and then determine how it changes
your daily intake.
If you dont take a supplement, do you think you should? If so, what would you take
and why?
 I do not think that I need to take a nutrient supplement because there were very
few vitamins and minerals I was lacking in. Most of the vitamins and minerals I
am lacking in can easily be consumed by common foods.
c) In general, is it beneficial to take a supplement that provides more than 100% of the
DRI value for any nutrient? Why? Can it be dangerous? Why?
It is not beneficial to take a supplement that provides more than 100% of the
DRI value for any nutrient. At 100% your body will have received all the
minerals and vitamins it needs to fully function. In some cases, it can be even
dangerous. Consuming too much calcium can cause kidney problems and kidney
stones. Problems can also be associated with consuming too much of iron, zinc,
vitamin C, among others.

6) Please review your Nutrient Intake and View by Meal reports. Then identify and list
three things you feel you did well (ex. met the requirement for a particular vitamin, or
stayed under the added sugar limit, etc.). Be specific to your intake. (6 points)
1) I did very well not eating very much added sugar during the day. I consumed on
average 24 grams of sugar which is well under my target of less than 80 grams. I
could even do better by eating a cleaner breakfast.
2) I was very efficent in consuming calcium. On average I consumed 1344 mg
which was above my target minimum of 1300mg.
3) Consuming vitamin A was something that I thought I did very well. I consumed
1758 g which was well above my target minimum of 900 g.

7) Review your fluid intake and identify: (4points)

a. What types of fluids you consumed each day (were they high calorie, low
calorie, nutrient dense, etc.) The two fluids I consumed during the three
day recording was water and milk (whole, 2%, and chocolate). Water is
free of any calories and nutrients but milk is very different. Milk is a high
calorie drink, espically chocholate and whole. Milk is dense in calcium
and protein.
b. The amount of fluid you consumed each day (in liters) On average I
consumed 3.2 liters per day.
c. Whether or not you met the fluid recommendation each day I did meet my
fluid recommendation of 3.1 liters per day
d. Improvements you could make in regard to the types of fluid you are
consuming, or the amounts
Most of my drink choices were relatively healthy. The milk helps easily
adds to the calories I am desperatly needing. Once I am able to reach my
 calorie goals with food sources, I can substitute milk for lower calorie
options like almond milk.

8) Now please review your Nutrient Intake and View by Meal reports and identify four
areas you feel you need to improve upon (ex. reduce added sugar, increase fiber, etc.). In
addition please provide why each is an important area to you and how it relates to your
health. Also descibe how you will make these improvements. (20 points)

Area to Improve Why I should Improve in How I will Improve this Area
this Area

Consume more calories
Reduce calories from total fat
Reduce cholesterol
Consume more fiber
I should improve in this area
because I am in a calorie deficit
which is not healthy for my active
lifestyle. I will not have the energy
for the long college days.
I should reduce the amount of
calories I recieve from fat. I
consumed 41% of my calories from
fat instead of the targeted 25-35%.
Too much fat in ones diet can lead
to heart related diseases and can
raise LDL levels.
Due to genetics passed down from
my fathers side I have very high
cholestral that I can not control.
What I can control is the unhealthy
cholestral I consume on a daily
basis.
Fiber has many great health
benefits. It cleans your colon and
helps regulate bowel movements. I
only consumed 27 grams which is
not nearly enough. My target goal
is at least 38 grams.
I will improve in this area by eating foods
with a higher caloric content. Foods like
red meats, nuts and seeds, and clean carbs
like potatoes and rice are perfect to
incorporate into my diet.
To reduce calories from fat I need to make
a conceited effort reduce alot of the cheese
and unheathy oils from my diet. This would
drasticially lower the calories I get from fat
on a daily basis.
Foods such as butter, steak, and oils are all
very high in cholestral. Reducing the
amount foods like these and adding foods
like oatmeal and fish will help improve my
cholestral levels.
To increase the amount of fiber in my diet I
can eat foods like berries, legumes and
nuts, as well as grains high in fiber like
oatmeal and brown rice.

9) Submit your required SuperTracker Nutrient Intake and 3 View by Meal reports along
with this assignment (this assignment cannot be graded without them). If these items are
not submitted with the assignment on the due date, you will lose the points for this
question automatically. There will also be a 25% deduction in the assignment grade
for each day the reports are not submitted. (15 points)