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Rebecca Morra PHED Nutrition Assignment Meals from 09/25/14 - 09/27/14 Meals Your plan is based on a default 2,000 Calorie allowance. Date 09/25/14 Breakfast 1 medium (23/4" across) Apple, raw Lunch 1 medium (2" across) Cookie, chocolate chip, homemade or bakery Dinner 1 barbecue sandwich Beef barbecue sandwich, on bun Snacks 1 bar (.8 oz) Granola bar, oats, fruit and nuts, lowfat 1 cup (8 fl oz) Water, tap 1 cup, chunks Pineapple, raw 1 cup Salad, Caesar 1 cup (8 fl oz) Water, tap 1 container (6 oz) Yogurt, strawberry, fat free 1 cup Salad, Greek, feta cheese, olives, egg, lettuce, tomato, cucumber, onions 1 cup (8 fl oz) Water, tap 1 cup (8 fl oz) Water, tap 09/26/14 1 cup, regular or quick Oats, uncooked 1 cup (8 fl oz) Water, tap 1 container (6 oz) Yogurt, strawberry, fat free 1 sandwich BLT (bacon, lettuce, and tomato sandwich), with mayonnaise 1 medium (2" across) Cookie, chocolate chip, homemade or bakery 1 medium (2- 1 cup (8 fl oz) Water, tap 1 slice (1/8 of 12" pizza) Pizza, cheese, regular crust 1 cup, chopped 1 cup Salad, garden, lettuce, tomato, carrots, no dressing 1 bar (.8 oz) 3/4" across) Apple, raw Celery, raw Granola bar, oats, fruit and nuts, lowfat 1 cup (8 fl oz) Water, tap 1 cup (8 fl oz) Water, tap 1 cup (8 fl oz) Water, tap 09/27/14 1 medium (23/4" across) Apple, raw 1 bar (.8 oz) Granola bar, oats, fruit and nuts, lowfat 1 cup (8 fl oz) Water, tap 1 large egg(s) Egg, fried, with nonstick spray 1 patty Sausage, pork, cooked 1 cup (8 fl oz) Water, tap 1 medium breast Chicken, breast, boneless, skinless, baked 1 medium (2- 1 medium (2" across) Cookie, chocolate chip, homemade or bakery 1 cup Pretzels, 1 cup Salad, Caesar 1 cup (8 fl oz) 3/4" across) Apple, raw hard, multigrain Water, tap 1 cup (8 fl oz) Water, tap Nutrients Report 09/25/14 - 09/27/14 Your plan is based on a default 2000 Calorie allowance. Nutrients Target Average Eaten Status Total Calories 2000 Calories 1146 Calories Under Protein (g)*** 46 g 46 g OK Protein (% Calories)*** 10 - 35% Calories 16% Calories OK Carbohydrate (g)*** 130 g 157 g OK Carbohydrate (% Calories)*** 45 - 65% Calories 55% Calories OK Dietary Fiber 25 g 15 g Under Total Sugars No Daily Target or 76 g No Daily Targe Limit Added Sugars No Daily Target or Limit 28 g Limit Total Fat 20 - 35% Calories No Daily Targe Limit 31% Calories OK Saturated Fat < 10% Calories 8% Calories OK Polyunsaturated Fat No Daily Target or 7% Calories No Daily Targe Limit Monounsaturated Fat No Daily Target or Limit 13% Calories Limit No Daily Targe Limit Linoleic Acid (g)*** 12 g 7g Under Linoleic Acid (% Calories)*** 5 - 10% Calories 6% Calories OK α-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.6% Calories OK α-Linolenic Acid (g)*** 1.1 g 0.8 g Under Omega 3 - EPA No Daily Target or 33 mg No Daily Targe Limit Omega 3 - DHA No Daily Target or Limit 68 mg Limit No Daily Targe Limit Cholesterol < 300 mg 209 mg OK Minerals Target Average Eaten Status Calcium 1000 mg 499 mg Under Potassium 4700 mg 1462 mg Under Sodium** < 2300 mg 1749 mg OK Copper 900 µg 884 µg Under Iron 18 mg 8 mg Under Magnesium 310 mg 187 mg Under Phosphorus 700 mg 774 mg OK Selenium 55 µg 71 µg OK Zinc 8 mg 6 mg Under Vitamins Target Average Eaten Status Vitamin A 700 µg RAE 372 µg RAE Under Vitamin B6 1.3 mg 1.0 mg Under Vitamin B12 2.4 µg 2.1 µg Under Vitamin C 75 mg 55 mg Under Vitamin D 15 µg 1 µg Under Vitamin E 15 mg AT 4 mg AT Under Vitamin K 90 µg 97 µg OK Folate 400 µg DFE 298 µg DFE Under Thiamin 1.1 mg 0.9 mg Under Riboflavin 1.1 mg 1.1 mg OK Niacin 14 mg 13 mg Under Choline 425 mg 202 mg Under Information about dietary supplements. ** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium t 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 da *** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate recommendations: 1) Amount eaten (in grams) compared to your minimum recommended intake. 2) Percent of Calories eaten from that nutrient compared to the recommended range. You may see different messages in the status column for these 2 different recommendations. Food Groups and Calories Report 09/25/14 - 09/27/14 Your plan is based on a default 2000 Calorie allowance. Food Groups Target Average Eaten Status Grains 6 ounce(s) 4½ ounce(s) Under Whole Grains ≥ 3 ounce(s) 1½ ounce(s) Under Refined Grains ≤ 3 ounce(s) 3 ounce(s) OK 2½ cup(s) 1¼ cup(s) Under Dark Green 1½ cup(s)/week 1½ cup(s) OK Red & Orange 5½ cup(s)/week 1 cup(s) Under Vegetables Beans & Peas 1½ cup(s)/week 0 cup(s) Under Starchy 5 cup(s)/week 0 cup(s) Under Other 4 cup(s)/week 1½ cup(s) Under 2 cup(s) 2¼ cup(s) OK No Specific Target 2¼ cup(s) No Specific Fruits Whole Fruit Target Fruit Juice No Specific Target 0 cup(s) No Specific Target Dairy Milk & Yogurt 3 cup(s) ¾ cup(s) Under No Specific Target ½ cup(s) No Specific Target Cheese No Specific Target ½ cup(s) No Specific Target Protein Foods 5½ ounce(s) 3 ounce(s) Under Seafood 8 ounce(s)/week ½ ounce(s) Under Meat, Poultry & Eggs No Specific Target 2½ ounce(s) No Specific Target Nuts, Seeds & Soy No Specific Target 0 ounce(s) No Specific Target Oils 6 teaspoon 3 teaspoon Under Limits Allowance Average Eaten Status Total Calories 2000 Calories 1146 Calories Under ≤ 258 Calories 232 Calories OK Solid Fats * 120 Calories * Added Sugars * 112 Calories * Empty 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. Part I: Food Groups A. Using ‘Food Groups & Calories’ Reports, list each food group and comment on how you may or may not have consumed the recommended servings from each food group. Which food groups are you consuming in excess? - None Which food groups are you not consuming enough of? – All but fruits Which food groups are you consuming in the recommended amounts? - Fruits Grains: According to this report, I am consuming less than the recommended amount of daily grains. Vegetables: According to this report, I am consuming less than the recommended amount of daily vegetables. Fruits: According to this report, I am consuming the correct amount of daily fruits. Dairy: According to this report, I am consuming less than the recommended amount of daily dairy. Protein Foods: According to this report, I am consuming less than the recommended amount of daily protein foods. Oils: According to this report, I am consuming less than the recommended amount of daily oils. Total Calories: According to this report, I am consuming less than the recommended amount of daily total calories. Part II: Macronutrients and Micronutrients (Nutrients Reports) A. Evaluate your caloric intake. Based on your activity level do you think you are consuming enough or too few calories. Explain. According to this report, I am not consuming enough daily calories. I think that this website did not record my calorie intake correctly though. I think that some of the foods I recorded should have been counted as more calories than they were. B. Evaluate the macronutrient composition of your diet: carbohydrate, fats and proteins What is your rating for intake of each macronutrient? Explain. According to this report, I was eating the correct amount of carbohydrates, fats and proteins. The recommended carbohydrate intake is 45%-65%; I got 55%. The recommended fats intake was 20%-35%; I got 31%. The recommended proteins intake was 10%-35%; I got 16%. C. Evaluate your intake of fats: Saturated fats, unsaturated fats, and cholesterol. Overall, I am eating the right amount of fats. The recommended amount of total fat is 20%-35%; I got 31%. The recommended amount of saturated fats is <10% calories; I got 8%. The recommended amount of cholesterol is >300mg; I got 209mg. D. Evaluate your fiber intake. Are you meeting the recommended daily intake of fiber? - No If you are not getting the recommended daily amount of fiber, identify strategies to increase your intake. o I should eat more whole grains and more vegetables. E. Vitamins: Consider differences between fat-soluble and water-soluble vitamins. For each vitamin that you are deficient in, list four foods that are an excellent dietary source of that nutrient. Make sure that the foods that you list are ones that you will consider including in your regular diet. A: carrots, kale, tuna fish, cantaloupe B6: sunflower seeds, pistachios, fish, turkey B12: fish, red meat, low fat dairy, chees C: kiwi, broccoli, berries, citrus fruits D: oily fish, mushrooms, dairy products, eggs E: spinach, nuts, fish, sunflower seeds Folate: spinach, beans, asparagus, broccoli Thiamin: fish, pork, seeds, nuts Niacin: fish, chicken, pork, peanuts Choline: beef, egg yolk, fish, turkey For each vitamin that you are consuming in excess, identify if you can substitute other foods to properly balance your diet. I am not consuming any in excess. F. Minerals: For each mineral that you are deficient in, list four foods that are an excellent dietary source of that nutrient. Make sure that the foods that you list are ones that you will consider including in your regular diet. Calcium: cheese, yogurt, milk, spinach Potassium: white beans, spinach, potatoes, yogurt Copper: mushrooms, seeds, kale, seafood Iron: lean beef, chicken, salmon, thyme Magnesium: spinach, nuts, seeds, fish, beans Zinc: seafood, beef, spinach, nuts For each mineral that you are consuming in excess, identify if you can substitute other foods to properly balance your diet. I am not consuming any mineral in excess. Part III: Nutrition Goals A. Develop personal goals: Based on the information gathered in this assignment, develop two goals that you can implement to improve your nutrition profile. Beginning on 9/29/14, I will choose food options that are less processed and have fewer “empty calories” in them. I will try to choose foods that are in their natural state, such as healthy meats, fish, vegetables and fruits. I will also make an effort to eat a fruit and vegetable with every meal. B. Create a meal makeover. Choose a breakfast, lunch or dinner meal that you commonly eat that needs a makeover, and modify the meal in order to better reflect the MyPlate recommendations as well as include foods you identified previously to improve your nutrition profile. Instead of eating a greasy sandwich for lunch, I will try to find a lean piece of meat, a whole grain, fruit and vegetables to eat instead. Perhaps I could modify the sandwich and instead eat a lean chicken/turkey sandwich with lettuce, tomato and whole grain bread with a side of fresh fruit.