Download “Rate Your Plate” HWE 100 Human Nutrition

“Rate Your Plate”
HWE 100 Human Nutrition - PERSONAL DIET EVALUATION PROJECT
The purpose of this project is to give you a chance to put theory into practice, by examining your
own food intake and making decisions about your eating habits.
To begin the project, keep a record of your food and beverage intake for three typical days.
Write down what you eat and drink and the quantity of each food or drink consumed.
Keep another record of one day of your activities (24 hour period). Write down your activities
and the time spent on each throughout your day. Include time sleeping or sitting quietly.
The analysis software you will be using this semester is titled: “NutritionCalc Plus 3.2” – a copy
was included with your textbook purchase. Load the software on your computer and create a
profile for yourself following the software directions. The software will analyze your intake and
your activities. If you did not receive a software program with your text, use the free
mypyramid.gov site and analyze your diet online. OR, any other diet analysis software or
website that you chose.
Enter the foods and beverages (item and quantity consumed) into the software program.
Substitute a food of similar nutrient content if you can’t find a match within the software
database. Or, enter ingredients separately for mixed food items. For example, a taco might
have: a corn shell, beef, lettuce, cheese, tomatoes etc. The USDA data base at
mypyramid.gov is a larger base than what is contained in your software program – if you eat
unusual foods and beverages, you may have better luck finding the foods and beverages at the
mypyramid.gov website.
Enter your one day of activity into the software using the exercise analysis portion of the
software.
Be sure to print the average data reports for your three days of intake – YOU DO NOT WANT
individual reports for each day you enter. The diet analysis data produced will assist you in
answering the questions contained in this packet. The software only analyzes diets and activity,
It DOES NOT contain a copy of the project itself. There are MANY report options for you to
print. The most important piece for is one that contains a summary of the average of the
nutrients you consumed in your three days.
Refer to the Rate Your Plate Grading Guidelines for specific grading information for this project.
The time required to complete the diet records, data analysis, and evaluation is approximately 510 hours.
Page numbers and appendix references refer to information found in your textbook.
Kay Bolerjack
HWE100201
Brenda Rubash
07/09/10
Rate Your Plate
Part One
Question #1.) Food Guide Pyramid Analysis:
Compare your intake for one day to the MyPyramid system. Look at your serving sizes,
foods consumed, and any patterns in your intake.
1a.) Describe the strengths and weaknesses in your diet as compared to the MyPyramid
recommendations:
The strengths of my average daily diet include, my intake of fruits and proteins,
and total calorie intake. The weaknesses of my diet include the lack of vegetables and
milk. I need to reduce my protein consumption and focus on choosing healthy snacks
(veggies) when I nibble.
1b.) Use the one-day comparison to evaluate your intake for (see definitions in your text,
chapter 2, pages 36-39):
•
 Variety: My nutritional intake would be improved by adding more variety to
my diet. I tend to eat the same things and not always the best things for my
diet.
•
 Balance: I try to keep my diet balanced, I think I do a fair job of it, but I need
to substitute better choices and more vegetables and more healthy protein
choices.
•
 Moderation: This is a huge problem for me; I tend to over do it when I am
snacking.
Part Two:
Factors Affecting Eating
2a.) What is your most frequent reason for eating and drinking?
I eat when I am hungry, and drink frequently but not always the best things.
2b.) What factors influence your food and beverage purchases and consumption?
I have to say that the biggest influence is my pocket book. How much money we have is
the first and most influential part of our dietary choices.
2c.) Are you on any special diet or eating plan for a change in health? What changes have you
made in your lifestyle?
I have struggled with my weight my whole life. I am currently at a midpoint of my average
weights so I am trying to loose weight right now. I have maintained a low carbohydrate
diet for a few years, limiting my intake of breads, grains and pastas.
2d.) Do you meet your basic fluid requirements? One way to estimate your needs is to
multiple your weight in kilograms x 1oz = your total ounces needed for one day. For
example, if you weigh 150#: 150# divided by 2.2 = 68 kg x 1oz = 68ounces per day
or approximately 8 cups per day (8 ounces per cup).
If you didn’t meet your needs, how might you improve your fluid intake?
I do not meet my daily fluid needs, I need to drink water more frequently, but with this
analysis I realized that I rarely drink water, usually just coffee with milk and diet soda.
Part 3 – Carbohydrate and Fiber (Chapter 4)
Using the nutrient averages from your three-day analysis, answer the following questions. Refer
to your text as needed.
Question #3
3a.) Total average grams of Carbohydrate consumed:
__________
3b.) Did you exceed the minimal amount needed to avoid ketosis?:
__________
3c.) Calculate the percentage of calories in your diet from carbohydrates. (Your average
grams x 4 calories per gram, divided by your average calorie consumption, x 100 = your
percentage of calories from carbohydrates.)
3d.) Is your intake close to the recommendation of 50-60% of calories from
carbohydrate?
3e.) If not, what foods could you consume to increase (or decrease) your carbohydrate
intake?
3f.) What changes could you make to reduce simple/monosaccharide (see definition of
“simple” within your text) carbohydrate intake?
3g.) Average amount of fiber consumed: __________ grams/day.
3h.) Did you eat 20 to 35 grams as recommended?:
__________
3i.) If not, what could you do to increase fiber intake? What specific foods could you
include or increase in your diet?
Part 4 - Lipids/Saturated Fat/Cholesterol (Chapter 5)
Question #4
4a.) Total average calorie intake:
4b.) Average grams of total fat:
__________
__________
4c.) Total average grams of saturated fat:
__________
4d.) Total average milligrams of cholesterol:
__________
Show calculations to determine:
4e.) Percent of total calories coming from fat. (your average fat grams x 9 calories per
gram, divided by your average daily calories, x 100 = your percentage of calories coming
from fat)
4f.) Is your percent calories from fat less than 30% of your total calories?: __________
4g.) Percent calories form saturated fat. (use same equation as in 4e using saturated fat
grams)
4h.) Is your percent calories from saturated fat less than 10% of your total calories?:
__________
4i.) Did you average less than 300mg of cholesterol?: __________
4j.) Identify the foods you ate that contributed the most:
Saturated Fat:
Cholesterol:
4k.) If your intake did not meet one or more of the guidelines, how could you change
what you eat to improve your fat and cholesterol intake levels?:
4l.) Assess your risk for developing premature heart disease. List your personal risk
factors. How could you modify your diet to reduce your risk? (see pages 196-201)
Part 5 -Protein (Chapter 6)
Question #5
5a.) Average protein intake: __________grams/day. (from software data)
5b.) Calculate your personal need for protein as we would do in a clinical setting:
Your weight in pounds divided by 2.2 = __________ your weight in Kilograms
Your Kilograms multiplied by .8 grams of protein = _________grams of protein
Needed per day. This would be a starting place in considering your protein needs.
This calculation is considered a clinical standard for healthy adults.
5d.) How does your average intake compare to your calculation of protein needs?
5e.) Was most of your protein from plant or animal sources? Identify the richest sources
of protein in your diet:
5f.) Plan a day (breakfast, lunch, dinner, snacks, beverages etc.) of vegetarian meals
(you pick the type of vegetarian you want to be – excluding “almost vegetarian”) with
adequate protein – be sure your meals are well balanced and adequate in all nutrients.
Part 6 - Evaluate Your Vitamin Intake (Chapter 8)
Using the data from your three-day average analysis, and your book, complete the
following questions. The tables are required with your final submission for grading.
Vitamin
Your Intake
RDA/DRI or AI for Vitamin
% of recommendation
Toxicity level or Up
consumed
Vitamin B-12
Vitamin A
Vitamin E
Vitamin C
Thiamin
Riboflavin
Niacin
Vitamin B-6
Folate
Question #6
6a.) Which of your vitamin intakes exceeded your recommendations by 150%? Are
there any in a possibly toxic range as defined by your text?
6b.) Which of your vitamin intakes were below 75% of your recommendations?
6c.) Which of your vitamin intakes were below 50% of your recommendations?
6d.) What specific foods could you eat more or less of to improve your dietary intake
of each vitamin not within your recommended range?
Part 7 - Evaluate Your Mineral Intake (Chapter 9)
Using the data from your three-day analysis, and your text, complete the following
questions.
Mineral
Your Intake
RDA/DRI or AI for mineral
% of recommendation
Toxicity level or Up
consumed
Calcium
Phosphorus
Sodium
Potassium
Iron
Zinc
Question #7
7a.) Which of your mineral intakes exceeded the recommendations by 150%?
7b.) Do the minerals for which you exceeded the recommendations pose a likely risk
for toxicity?
7c.) Which minerals were below 75% of your recommendations?
7d.) What specific foods could you eat more of, or less of, to improve your mineral
profile?
Part 8 - Calculate Calorie Needs
Use the exercise/energy expenditure portion of your software program to keep a record of
your activities for a 24-hour period. Include sleeping, sitting, and obvious types of movement
and exercise.
Be as accurate as possible in estimating actual time spent performing an activity. Substitute
a similar activity if your particular activity is not listed. Be sure your day adds up to 24 hours.
Question #8
8a.) Compare your calorie expenditure to your average calorie intake.
Three-day average caloric intake:
______________________
Estimated calorie expenditure (output):
______________________
Difference between intake and expenditure:
______________________
(for example: 2200 calories in – 2300 calories out = -100 calories)
(for example: 2000 calories in – 1500 calories out = +500 calories)
8b.) Explain, as best you can, any significant difference in intake vs. output. Is your
weight stable? Or does the discrepancy between the two reflect a weight change?
8c.) Do you think that one figure (input or output) is more accurate than the other?
Why?
8d.) What, if anything, could you do to change your energy balance to attain/maintain
weight goals and/or optimal fitness?
8f.) What is your BMI? ______________________
8g.) What individual variations might affect BMI? Is this number the best indicator of
health?
Part 9 - Meal Planning Using The Exchange System (Appendix D)
Question #9
Read the information in Appendix D. Use one of the exchange patterns presented in Table D-2,
page A-25 to plan a day of meals utilizing the exchange system.
Record the total daily exchanges in each food group (from the exchange pattern you have
chosen) in the left hand column. Then distribute the exchanges throughout the day, noting the
specific food to be used and the appropriate serving size for each exchange – See the food lists
in Appendix D. Try to make your meals as realistic and appetizing as possible.
Pay close attention to the portion size, but don’t limit yourself to just one whole exchange. The
sum of all must equal the total exchanges allowed for that food group. Watch the serving size
on your meat/protein exchanges! 1oz = 1 exchange
Example:
Exchange Group Total for the day Breakfast
Milk
3 exchanges
1
Lunch
½
Dinner
1½
Bread
8 exchanges
8oz Skim Milk
4oz Plain Yogurt
12oz Skim Milk
2
1 Slice Bread
¾ cup Cheerios
3
3
1 Hamburger Bun 1 cup Potatoes
4 Soda Crackers 1 Small Dinner Roll
When forming your plan, keep in mind what you have learned about balance,
variety and moderation. Incorporate any ideas you have already considered to
improve your personal nutrient intake profile. Make your plan practical and based
on personal preferences and goals.
EXCHANGE PATTERN FORM – See Table D-2, p. A-25 for pattern samples
DAILY TOTAL FORBREAKFAST
FOOD GROUP
EXCHANGE FOOD GROUP
MILK
LUNCH
DINNER
SNACK
VEGETABLE
FRUIT
BREAD/STARCH
MEAT/Protein
FAT
Part 10 – Summary (this section is worth 5 points)
Question #10
What are the personal, social, and other factors that influence your food consumption?
Did any patterns or habits in your intake of food and beverages emerge during the
project? How do you influence others with your intake?
Discuss what your diet analysis indicates and how you may use what you have learned
to maintain and/or improve your health.
Dietary Guidelines
Recommendations
Emoticon
Number of cup/
oz. Equ. Eaten
Grain
4.7 oz equivalent
Vegetable
0.5 cup equivalent
Fruit
1.6 cup equivalent
Milk
1.9 cup equivalent
Meat and Beans
6.9 oz equivalent
Dietary Guidelines
Recommendations
Emoticon
Amount Eaten
Total Fat
40.9% of total calories
Saturated Fat
6.2% of total calories
26 mg
Cholesterol
1892 mg
Sodium
*
*
Oils
Discretionary calories (solid fats,
added sugars, and alcohol)
Comparison of Your Intake with
MyPyramid Recommendations for kbolerjack
Your Pyramid Stats
Milk Intake
Milk Recommendation
1.9 cup equivalent
3 cup equivalent
Meat and Beans Intake 6.9 oz equivalent
Meat and 5 oz equivalent
Beans Recommendation
Vegetables Intake
Vegetables Recommendation
0.5 cup equivalent
2 cup equivalent
*
*
Fruits Intake
Fruits Recommendation
1.6 cup equivalent
1.5 cup equivalent
Grains Intake 4.7 oz equivalent
Grains Recommendation 5 oz equivalent
____________________________________________
________________
Pyramid Categories
Percent Recommendation
Milk
63%
Meat and Beans
138%
Vegetables
25%
Fruits
107%
Grains
94%
Back
Nutrient Intakes
Nutrient
Food Energy/Total Calories (kcals)
Protein (gm)
Carbohydrate (gm)
Total Fiber (gm)
Total Fat (gm)
Saturated Fat (gm)
Monounsaturated Fat (gm)
Polyunsaturated Fat (gm)
Linoleic (omega 6) (gm)
Alpha Linolenic (omega 3) (gm)
Cholesterol (mg)
Vitamin A (mcg RAE)
Vitamin C (mg)
Vitamin E (mg a-TE)
Thiamin (mg)
Riboflavin (mg)
Niacin (mg)
Folate (mcg, DFE)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Calcium (mg)
Phosphorus (mg)
Magnesium (mg)
Your Intake
2081
79
255
18
94.7
14.4
35
33
31.4
2
26
325.7
32.6
14.7
1.1
2.6
15.3
355.1
1.1
3.1
895.7
1739.9
374.6
Recommendat
Acceptable R
1773
46
130
25
46.2 - 80
< 23.1
**
**
12
1.1
< 300
700
75
15
1.1
1.1
14
400
1.3
2.4
1000
700
320
Iron (mg)
Zinc (mg)
Selenium (mcg)
Potassium (mg)
Sodium (mg)
10.3
9.6
71.8
3043
1892
18
8
55
4700
1500 - 23