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PHED 1111: Physical Education
Spring 2012
Section 203
Name: Fatimah Al-Aseed
ID: 200800769
Major: Computer Engineering
Assignment: Nutrition Analysis (30%)
Assessment Criteria
CRITERIA
Daily Diet
Record – day 1
Assessment Rubric for Nutrition Analysis
Include food types, amounts, calories, food servings,
and estimated meal calorie % (worth 8/14%). Include a
Word document page showing your calculations for %
proteins, carbohydrates, and fats for each meal (worth
6/14%).
Chart 1
Use your answers from your Daily Diet Records to
answer the 19 questions
Chart 2
Use your answers from Chart 1 to complete this chart
Conclusions and Answer typed. Using your results from this lab discuss
Implications
your diet. Mention the % of food types you eat from
the 4 main food groups. Compare your % values with
the recommended % values. What diet changes should
you make? Are you eating enough calories?
TOTAL
CRITERIA
Favorite
versus
Nutritious
Food Choices
3%
1%
12%
30%
Assessment Rubric for Selecting Nutritious Foods
Include food names (not food numbers), calories,
protein calories, carbohydrate calories, fat calories,
and total calories
Food Selection Use your answers from the Favorite Versus Nutritious
Results
Food Choices Table to calculate the various calories
%
Conclusions
Discuss the differences between your nutritious diet
and
and your favorite diet (mention food servings and %
Implications
values). Discuss how you designed your nutritious
diet (mention your ideal calorie number, food
servings, % values).
TOTAL
SCORES
14%
SCORES
16%
4%
10%
30%
White toast
Butter
Jam
Apple
Whole milk
1 pat
1T
1
1 cup
10.4
31.5
58
36
54
96
159
= 100%
413
1
2
2
0
100
Broiled fish
Small salad, Italian dress
Vegetable soup
Soft drink
Donut
1
1
1 dish, 8 oz
1 cup, 12 oz
1
14
40.5
45.4
228
162
160
144
125
819
= 100%
0
2
1
2
100
Potato salad
Mexican rice
Hot dog
Apple juice
Cake
1 dish , 8 oz
1
1
1 cup
1 slice
8.9
28.8
62.3
248
213
214
117
274
1066
=100%
1
2
1
1
100
Sandwich cookie
Chocolate candy bar
Banana
Apple
Brownie
1
1 oz
1
1
1
3.8
40.9
55.3
200
145
101
96
145
687
2985
=100%
0
2
2
8
0
4
3
6
100
9.3
35.4
55.3
15
1 day
2985
1. Compare your food servings with the recommended servings for the 4 main food groups.
I eat (2) servings of breads, cereals, rice, pasta group where I supposed to eat (6-11) servings. For fruit
group I eat (4) servings as its recommended amount (2-4) servings. Also I eat (3) servings of
vegetables group the same amount that I should have (3-5) servings. In addition to milk, yogurt and
cheese group I eat (2) servings from it as I must have (2-3) servings. Beside that, I eat only (2)
servings from meat, beans, eggs, nuts group which is fine according to its amount (2-3) servings.
Finally, for Fats, oils and sweets group I eat 35.4% which is not good percentage to because I
should eat (20- 35%) only. I also drink water (8 glasses everyday) which is important to have.
2. Compare your % values with the recommended % values for protein, carbohydrates, and fats.
According to my daily diet calories it is 2985. it contains 9.3% of protein but it is less than
recommended percentage value (10-35%) so, it is not good value because I do not eat enough meat,
nuts, eggs and legumes. Also, it contains 55.3% of carbohydrates which is between the recommended
value (45-65%) so, it is good value but I eat carbohydrates from combination between complex and
simple such as soda, sweets, fruits, potatoes, and bread. In addition to that it contains 35.4% of fats that
is not acceptable because I eat a lot of junk foods such as sweets and soft drinks and it is out of the
recommended limit (20-35%).
3. What diet changes should you make? Mention fiber, types of protein, drinks, types of fat, etc.
I have to increase my protein percentage by focusing on meat, vegetables, beans, legumes, and eggs.
Also, I have to focus on the complex carbohydrates food such as pasta, rice, breads, potatoes and some
fruits because it decreases the blood pressure and gives the body enough energy. I also must lower the
fat percentage by having low fats products such as milk and cheese, lean fish and meat, reduce the fried
food and stay a way from the soft drinks and candies. For the fiber I have to focus on the fruits,
vegetables, bread and pasta that decrease cancer disease.
4. Are you eating enough calories? How many calories should you be consuming daily?
(see http://www.americanheart.org/presenter.jhtml?identifier=3040366)
According to the previous website I found that I am eating enough calories based on my gender, age,
and physical activity. I should have 2000 -2200 calories but my daily diet calories is 2985.
whole milk
159
33
48
78
Skim milk
88
36
52
0
Corn flakes
97
8
87
2
French toast
180
23
49
108
White toast
68
9
52
7
Cream cheese
52
4
1
47
Fried egg
99
26
1
72
wheat flakes
106
12
90
4
Biscuit
104
8
52
44
Banana
101
4
95
2
527
84
240
203
527
79
287
161
Hamburger
255
48
120
89
Broiled fish
228
82
32
114
French fries
239
12
115
112
Mexican beans
168
42
82
44
Onion rings (reg)
274
14
112
148
Mexican rice
213
17
160
36
Potato salad
248
27
159
62
Small salad, plain
37
6
27
4
Orange juice
114
8
100
6
Orange
64
6
57
1
606
417
710 153
358
199
1130 109
Pizza, cheese
290
116
116
58
Spaghetti, no meet
400
56
220 124
Baked potato
90
12
78
0
2 Cooked cabbage
94
24
70
Macaroni and cheese
230
37
103
90
Mexican rice
213
17
160 36
Corn
70
10
52
8
Corn
70
10
52
8
Apple juice
117
1
116
0
Apple
96
1
86
9
465
156
588
177
797 176
873 108
0
2454 369 1311 776
2110 340 1233 537
15% 53.4 31.6
16.1 58.4 25.5
%
%
%
%
%
15%
340
1311
53.4%
1233
58.4%
776
31.6%
537
25.5%
369
2454
16.1%
2110
1. Discuss the differences between your nutritious diet and your favorite diet.
My favorite diet is having 2454 calories. It contains 15% of proteins which is good value that is between the
recommended limit in the Dietary Reference Intake (DRI) value (10-35%). Also it contains 53.4% of
carbohydrates that can accepted because it is involved in the recommended limit (45-65%). In addition to that,
it contains 31.6% of fats which is considered high for its limit value (20-35%). On other hand, nutritious food
is having 2110 calories of 16% proteins which is good value that is involved in the recommended limit (1035%). It contains also 58.4% of carbohydrates which is good according to the recommended value (45-65%).
And my nutrition diet has 25.5% of fats which is accepted because it is between (20-35%) recommended limit.
2. Discuss how you designed your nutritious diet (mention your ideal calorie number).
My total calories in the nutrition diet is 2110 which contains of 16.1% proteins , 58.4% carbohydrates and
25.5% fats. I designed my diet based on increasing the food servings for the cereal, bread and rice group,
eating low fats products, remove the skin for the meat and fish, and reduces the fried food. Also I focused more
on eating variety kinds of fruits and vegetables which contains more fiber.