NUTRITION

Nutrition 300 – Diet Project Part 2

Part 2 of your Diet Project is a diet and health evaluation. The purpose of this assignment is to compare your dietary intake (based on Diet Project Part 1) with the Dietary Reference Intakes (DRIs) and other nutrition recommendations. This evaluation is also meant to get you to think about what your diet is doing for you and what changes you can make to your diet to help you meet your nutrient goals.

For Part 2 of this project, we will be evaluating our macronutrient (carbohydrates, protein, and fat) consumption.

Directions: Fill in the tables and answer the questions based on the data from your Cronometer reports. You will need to refer to both the Trends and Servings reports that you submitted for Diet Project Part 1. Type in a different colortext.

Note:The Trendsreport will show you your average intake for each nutrient, so you DO NOT have to calculate any averages!

Please answer the questions based on the information from your Cronometer reports!

• If a question does not apply to your situation, make sure to say something about it, such as “I’m not an athlete, so this doesn’t apply to me.” That way, I know you looked at the question. Don’t just skip the question!
• I will be grading Part 2 using your Cronometer reports submitted for Part 1. If I see a food on Part 2 that wasn’t recorded on Part 1, or if there is a food I saw from Part 1 that should be on Part 2, you will lose points.

 

Answer the questions based on what you are learning in this course!

• You are required to explain your answers in detail, using your reports and knowledge about nutrition to support your answer.
• Unacceptable responses:“it’s junk/fast/processed food”, “it’s full of nutrients, ”“it’s healthier”, “it’s better”, “I think my diet is healthy”, “I don’t like my diet”, or “my diet is horrible.” These will NOT earn you credit if you don’t explain why.

 

Macronutrient Distribution
– refer to the “Trends” report

1. Please fill in the following chart with the grams consumed, grams required, and & percentage met for your macronutrients (Protein, Carbs, Fat) from the “Macronutrient Targets” section (1 point)
   1. Note: the first number on the bar is the grams you ate, the number after the slash (/) is your DRI or recommended amount, and the percentage is how much of your DRI you met.

Nutrient	My Intakes (g)	My DRI (g)	Percent of DRI met
Protein
Net Carbs
Fat

 

2. The percent of DRI met tells you what percent of your macronutrient goal you met. How did you do for each macronutrient? (1 point)

 

3. Is this what you expected from your diet? Or are you surprised by these results? (1 point)

 

 

 

4. Why or why not? Please explain your answer in detail. (2 points). Things to consider: what foods provided the most protein, carbs, fat? Are these foods part of your usual diet? Do you try to avoid or include certain foods? Are you following any particular diet pattern?

 

 

Carbohydrates
– refer to the “Servings” and “Trends” reports

1. Look at your Servings Scroll over to the Carbs column. You can highlight the column to make it easier to read. Then look through all the numbers and find the top 5 highest carb amounts and the food that it corresponds to.Classify the main type of carbohydrate in that food as complex, simple, or concentrated/added sugar. See below or your lecture for descriptions (10 points):
   1. Complex carbs: foods with starch or fiber; ex: breads, cereals, pasta, vegetables, etc…
   2. Simple carbs: foods with mono or disaccharides; ex: fruits, 100% juice, plain milk/yogurt, etc…
   3. Addedsugars: foods in which sugar has been added in processing or the sugar itself; ex: sugar, honey, cake, soda, sports drinks, cookies, candy, etc.

NOTE: Some foods may contain more than one type of carbohydrate, you can identify it as more than one type where appropriate.

Food item	Carbohydrate provided (g)	Complex, Simple, or Added Sugar
1.
2.
3.
4.
5.

 

2. Based on the table in Question 1, do the majority of your carbohydrates come from Complex Carbohydrates, Simple Carbohydrates, or Added Simple Sugars? (1 point)

 

3. Based on Question 1, are over 50% of your carbohydrates from whole or refined sources (select one)? (Examples of whole sources: whole wheat, brown rice, oats, vegetables, fruit) (1 point)
4. What is a specific nutrient (do not just say vitamins and minerals, say which ones!) in whole sources and at least one health benefit of consuming whole sources over refined sources? (2 points)
5. Looking at the Trends report under “Carbohydrates”, fill in the following table (1 point)

Type of carbohydrate	Amount consumed (g)	% of DRI met
Fiber
Starch		No DRI
Sugars		No DRI

 

6. Out of the 3 carbohydrates in question 5, based on the amount you consumed in grams, which is the most predominant in your diet? (1 points)
7. How do you feel about the amount of fiber you are consuming? (1 point)
8. The recommendations (DRI) for fiber are 25 grams for women and 38 grams for men.How many more grams of fiber would you need to eat in order to meet your Fiber DRI. Fill in the blanks below using the fiber amount from Question 5 and recommendations given. If you met the DRI, just write 0. (2 points)

   ________________ g  –  ____________ g   = ____________________ g
   (your DRI for fiber minusthe amount of fiber you consumed)

9. Look at your Fiber percentage in Question 5. If you did not eat the recommended amount of fiber (if you ate less than 75% of your DRI), select 6 foods that you could include in your diet to increase your fiber intake. You can use the diagrams on the next page to help or look up foods online. Include the food, the quantity you would eat, and the grams of fiber. If you met the DRI, write 0.
   (2 points)

Food	Quantity	Dietary Fiber (g)
1.
2.
3.
4.
5.
6.

 

Proteins
– refer to the “Trends” and “Servings” reports

1. Calculate your RDA for protein (2 points)
   Convert body weight in pounds to kg: _____________ pounds ÷2 pounds/kg = _____________ kg
   (your weight in pounds divided by 2.2 equals your weight in kg)

   _____________ kg body weight x 0.8g protein per kg bodyweight = _____________g/day
   (body weight in kg multiplied by 0.8 to give you your RDA for protein)

If you are an athlete, you have an increased protein need. Please calculate your protein requirement using the range of grams/kilogram body weight below (from page 175 of your textbook). If you are not an athlete, you can skip this part and go straight to Question 2.

–  For endurance athletes (long distance runners or cross-country skiers, triathletes)
______________kg body weight x 1.2 to 1.4g protein per kg bodyweight = _______ to _______g/day
(body weight in kg multiplied by 1.2 & 1.4 to give you a range of protein that is your RDA for protein)

–  For strength athletes (weight lifters, body builders)
_______________kg body weight x 1.2 to 1.7g protein per kg bodyweight = _______ to ______g/day
(body weight in kg multiplied by 1.2 & 1.7 to give you a range of protein that is your RDA for protein)

2. According to the AMDR, protein should make up about 10-35% of your total Calories. Let’s calculate your protein intake AMDR and see if you’re within your suggested range. (5 points)

   According to your Trends report under “Energy Summary”, what was your average kcals consumed?

   = ________________ kcals/day

 

1. Calculate the minimum protein recommendation below (10% of your average Calorie intake)

   _________________ kcals x 0.1 = ______________ kcals÷ 4 = __________ g protein
   (average Calorie intake from 2a multiplied by 0.1, then divide by 4 kCal/g to get grams of protein)

 

1. Calculate the maximum protein recommendation below (35% of your average Calorie intake)

   _________________ kcals x 0.35 = ______________ kcals÷ 4 = __________ g protein
   (average Calorie intake from 2a multiplied by 0.35, then divide by 4 kCal/g to get grams of protein)

2. According to your Trends report under the “Protein” section, what was your average intake of protein?
   = __________ g (1 point)
3. Does your protein intake (from question 3) fall within the 10-35% range calculated in Question 2b and 2c: (1 point): (bold or highlight one) ¨ Yes   ¨  No

Note: your protein AMDR range is calculated above with 2b being the low end and 2c being the high end. If your average intake falls into that range, you should highlight yes. If not, highlight no.

5. Looking at your “Servings”report, find the top 10HIGHEST sources of protein. If you have less than 10, that’s ok, just fill it out as much as you can. Then, classify the protein source as either complete or incomplete. (10 points)
   1. The easiest way to do this would be to scroll to the Protein column and highlight it. Then, go down the row and look at the food items that have the highest protein content.
   2. Even if a food has a little protein, if it’s the top 10, you should include it.
   3. If you ate something multiple times, you can list it multiple times on multiple lines.
   4. If you have a mixed dish with complete and incomplete protein ingredients, you can say “both”

 

Food	Protein (g)	Complete or incomplete?
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.

 

6. What are the potential disadvantages to consuming high amounts of complete proteins? (1 point)
7. What are the potential disadvantages to consuming high amounts of incomplete proteins? (1 point)

 

Fats
– refer to the “Trends” and “Servings” reports

1. Using your Trends report,please fill out the following table: (1 point)

	My Intakes
Total Kilocalories consumed (kcals) (from the “Energy Summary” section)
Total Fat (g) (from the “Lipids” section, the first row is the Total Fat row)
Saturated Fat (g) (from the “Lipids” section)

 

2. Determine the%oftotalCaloriesthat you consumed from total fat and saturated fat. (Hint: use the numbers from the chart above to complete the following calculations) (2points)

   [_______g  (Fat, Total) ÷ kcal consumed]x 9kcal/g x 100 = ______________ %

[Your intake of grams of total fat ÷ total kcal] x 9kcal/g x 100 = percent of Calories coming from Total fat

 

[_______g  (Saturated fat) ÷ kcal consumed]x 9kcal/g x 100 = ______________ %

[Your intake of grams of saturated fat ÷ total kcal] x 9kcal/g x 100 = percent of Calories coming from Saturated fat

3. How do your fat intake percentages calculated above compare to current recommendations for total fat and saturated fat below? Are you within the range for total fat and saturated fat? (2 points)

• Recommendation for total fat: 20-35%
• Recommendation for saturated fat: <10% of total calories

4. Did you expect to be within the recommendations for fat and saturated fat? Why/why not? Explain your answer in detail. (Ex: what did you expect? Why did you expect that? What do you know about those foods? Do you try to avoid certain foods? Eat a lot of certain foods known to have high amounts of fat, etc…) (2 points)
5. Using your Servings report,identify the top 5 foods that are highest in saturated fat. (2 points)
   Note: scroll to the Saturated Fat column and highlight it. Then, go down the rows and bold the 6 highest saturated fat amounts. Then, see what food that saturated fat content corresponds to.

Food	Saturated Fat (g)
1.
2.
3.
4.
5

 

6. Are you worried about your saturated fat intake? Why or why not? Compare your intake to what you calculated in question 3. (2 points)
7. What types of health conditions can be related to high saturated fat consumption? (1 point)
8. Using your Trends report, fill out the following table about Omega 6 and Omega 3 fat intake. (1 point)

	DRI	My Intakes (g)
Omega-3	Women: 1.1 grams Men: 1.6 grams
Omega-6	Women: 12 grams Men: 17 grams

 

9. Compare your intake to the DRIs in the table. Are you meeting your DRI for Omega-3 and 6? (2 points)
10. Looking at your Servings report, what 3 foods provide the most Omega-3?
    (2 points)

Food	Omega-3
1.
2.
3.

 

11. Using the table to the right or your textbook, what other foods could you
    realistically eat to add more Omega-3 to your diet? (1 point)