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Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Student ID(s)#: Student Name(s): Ova Achiva Team Name: N/A Lab Assignment #: 6 Lab Title: PLM Nutrition Analysis Date: 131013 PURPOSE / OBJECTIVE(S): To analyze my personal nutrition on seven separate days, a school day, a workout day, a healthy day, a weekend day, a work day, a party day, and a day with the family. SUBJECTS; 18 year old female, height 5 foot 7 inches, roughly 190 pounds METHODS / TOOLS / INSTRUMENTATION / PROCEDURES; Signed up for an account at http://www.choosemyplate.gov/supertracker so that I could keep track of my daily food intake for specific types of eating for various daily venues. Because I have specific, well defined eating venues, I chose to compare and contrast those, as opposed to the assignment which required a low, vs., moderate/typical vs., fantasy venue. I followed the directions on the website and kept track of my intake for seven days- a school day, a workout day, a healthy day, a weekend day, a party day, and a family day. The seven days are described below: Name Date Description School 11/13/13 3 meals No fruits Low veggie 1 snack Workout 11/11/13 3 meals Fruits Veggies 2 snacks Healthy 11/9/13 6 small meals 8 cups water Weekend 11/7/13 3 meals No fruits No veggie 1 snack Work 11/5/13 2 meals 1 fruit No veggie 1 snack Party 11/3/13 1 meal Not very healthy Family 11/1/13 3 big meals with no nutrition RESULTS: Comparing these seven days I have found that most of the calories that we eat every day are empty calories. It appears that on the more “disciplined” day, six smaller meals are better than 3 large meals Days that I have 3 meals it was very difficult to eat fruits and vegetables. The healthier the day the better I was able to stay within range of the calories for the day. Page 1 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Table 1. Shows the total calories (kcal) consumed for seven different days Table 2. Shows the total protein in grams consumed for three different days Page 2 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Page 3 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Table 3. Shows the total amount of carbohydrates in grams consumed for seven different days Page 4 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Page 5 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Table 4. Shows the total amount of saturated fats consumed for seven different days Page 6 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Table 5. Shows the total amount of Fat grams consumed for seven different days Table 6. Shows the total amount of Dietary Fiber in grams consumed for seven days Page 7 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Table 7. Shows the total amount of fruits consumed for seven different days Table 8. Shows the total amount of Vegetables consumed for seven different days Page 8 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Table 9. Shows the total amount of grains consumed for seven different days Table 10. Shows the total amount of Dairy consumed for seven different days Page 9 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Table 11. Shows the total amount of oil consumed for seven different days Table 12. Shows the total amount of protein consumed for seven different days Page 10 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL ANALYSIS / DISCUSSION: Below you will find several Tables and Figures which demonstrate my personal nutrition for seven different days. The Tables and Figures are in comparison to the Daily Recommendations found at www.mypyramidtracker.gov . Case : SCHOOL DAY On a school day I ate more empty calories that I should have. My grain and protein intake was higher than I was nutritionally allotted. I had some vegetables but not enough to satisfy the daily recommended amount. I ate no fruits and the only other liquid other than water that I drank was coffee. Case : WORKOUT DAY On a work out day I will wake up earlier than usual and drink my coffee and add in a strawberry yogurt and for the rest of the day each meal I don’t eat anything higher than 400 calories. I eat almost perfectly all of my fruits, vegetables, and my protein. And my dairy intake what is asked for under standard nutritional guidelines. Page 11 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Case :HEALTHY DAY On a healthy day I try to eat 6 meals instead of 3 meals I have every other day. I eat a range of fruits vegetables dairy and grains. Enough to satisfy the food pyramid. Each meal I small and well balance so that I have enough energy to make it to the next meal. Case :WEEKEND DAY On a weekend I don’t watch what I eat. I eat well past my allotted amount of empty calories. I don’t eat any vegetables no fruits and no dairy. I eat almost twice my allowed amount of carbs and grains. On this day I eat whatever I want whenever I want. Case :WORK DAY On a work day I wake up early and the only thing I have time to do is get dressed and make my coffee and leave. For lunch I eat a sandwich and that is healthy but it’s not enough to eat my daily vegetables and fruits. Two meals are better than none. Case : PARTY DAY On a party day I only eat one meal and its all empty calories. No fruits no vegetables. All the food that I eat has no healthy nutritional value. Case :FAMILY DAY On a family day I eat 3 meals, breakfast is very healthy, lunch is everything but healthy a cheeseburger and for dinner is steak and a salad. Some vegetables and no fruits very high protein and low grains and fiber. Page 12 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL Conclusions / Further Considerations: This analysis provided me with nutritional information that I had not previously possessed. It has taught me that I need to cut down on my empty calories and to eat more fruits and vegetables. This experiment has also taught me that, although I thought I had enough milk in my diet, I still need to incorporate more. My challenges to my new plan will be trying to incorporate more fruits and vegetables into my diet as I am not a big fan of them and do not eat as many as I should. I also find being on-the-go a lot has presented a little more of a challenge in choosing healthier foods. I plan on trying to make better decisions and charting my intake on www.mypyramidtracker.gov My new plan will include more exercise and the following changes to my diet: Food Group Fruits: Vegetables: Milk Meat/Beans Grains Daily Amount 2 cups/day 3 cups/day 3 cups/day 6 oz/day 7 oz/day Nutrient Sodium Total Fat Saturated Fat Cholesterol Daily Amount <2000 mg 25% <10% <300 mg Page 13 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL My current BMI is 31 my goal BMI is 27. Page 14 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL ATTACHMENTS / APPENDIX Summary / Formal / Conclusive Results, Tables, Charts, Illustrations 1. Appendix 1 summarizes the meals I had for the week. 2. Appendix 2 summarizes the total nutrients I had for the week. 3. Appendix 3 summarizes my food groups for the week. Drawings / Diagrams / Illustrations / Photos: 1. All diagrams and charts derived from personal information input into http://www.mypyramidtracker.gov References / Literature Cited: 1. http://www.mypyramidtracker.gov Page 15 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL APPENDIX 1: MY MEAL PLAN FOR THE WEEK Page 16 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL APPENDIX 2: NUTRIENTS FOR THE WEEK Tori H's Nutrients Report 11/01/13 - 11/13/13 Your plan is based on a 2400 Calorie allowance. Nutrients Target Average Eaten Status Total Calories Protein (g)*** Protein (% Calories)*** Carbohydrate (g)*** Carbohydrate (% Calories)*** Dietary Fiber Total Fat Saturated Fat Monounsaturated Fat Polyunsaturated Fat Linoleic Acid (g)*** Linoleic Acid (% Calories)*** α-Linolenic Acid (g)*** α-Linolenic Acid (% Calories)*** Omega 3 - EPA Omega 3 - DHA Cholesterol 2400 Calories 46 g 10 - 30% Calories 130 g 45 - 65% Calories 26 g 25 - 35% Calories < 10% Calories No Daily Target or Limit No Daily Target or Limit 11 g 5 - 10% Calories 1.1 g 0.6 - 1.2% Calories No Daily Target or Limit No Daily Target or Limit < 300 mg 1877 Calories 103 g 22% Calories 181 g 39% Calories 16 g 40% Calories 13% Calories 15% Calories 8% Calories 14 g 7% Calories 1.4 g 0.7% Calories 21 mg 63 mg 305 mg Under OK OK OK Under Under Over Over No Daily Target or No Daily Target or OK OK OK OK No Daily Target or No Daily Target or Over Minerals Target Average Eaten Status Calcium Potassium Sodium** Copper Iron Magnesium Phosphorus Selenium Zinc 1300 mg 4700 mg < 2300 mg 890 µg 15 mg 360 mg 1250 mg 55 µg 9 mg 923 mg 2406 mg 3282 mg 1079 µg 16 mg 256 mg 1377 mg 139 µg 13 mg Under Under Over OK OK Under OK OK OK Vitamins Target Average Eaten Status Vitamin A Vitamin B6 Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K Folate Thiamin Riboflavin Niacin Choline 700 µg RAE 1.2 mg 2.4 µg 65 mg 15 µg 15 mg AT 75 µg 400 µg DFE 1.0 mg 1.0 mg 14 mg 400 mg 574 µg RAE 1.9 mg 5.6 µg 64 mg 3 µg 9 mg AT 155 µg 606 µg DFE 1.6 mg 2.2 mg 30 mg 345 mg Under OK OK Under Under Under OK OK OK OK OK Under Limit Limit Limit Limit Information about dietary supplements. ** If you are African American, hypertensive, diabetic, or have chronic kidney disease, reduce your sodium to 1500 mg a day. In addition, people w ho 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 day. *** Nutrients that appear tw ice (protein, carbohydrate, linoleic acid, and α-linolenic acid ) have tw o 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. Page 17 of 18 493692551 Biology 105 – Human Biology Nutrition Analysis Session 2015: Sections: Class Location: Days / Time : 55244: 61816: Instructor: Spring 55244 / 61816 4 Units UVC1, 3 and 7 St. Helena. F 9:00 AM – 11:50 AM LEC F 1:00 PM – 3:50 PM LAB M 9:00 AM – 11:50 AM LAB RIDDELL Spring 67033 4 Units MC 2040 / 1432 Napa T 8:00 AM – 10:50 AM LEC LAB Th 8:00 AM – 10:50 AM LEC LAB RIDDELL APPENDIX 3: FOOD GROUPS AND CALORIES Tori H's Food Groups and Calories Report 11/01/13 - 11/13/13 Your plan is based on a 2400 Calorie allowance. Food Groups Target Average Eaten Status Grains Whole Grains Refined Grains Vegetables Dark Green Red & Orange Beans & Peas Starchy Other Fruits Whole Fruit Fruit Juice Dairy Milk & Yogurt Cheese Protein Foods Seafood Meat, Poultry & Eggs Nuts, Seeds & Soy Oils 8 ounce(s) ≥ 4 ounce(s) ≤ 4 ounce(s) 3 cup(s) 2 cup(s)/week 6 cup(s)/week 2 cup(s)/week 6 cup(s)/week 5 cup(s)/week 2 cup(s) No Specific Target No Specific Target 3 cup(s) No Specific Target No Specific Target 6½ ounce(s) 10 ounce(s)/week No Specific Target No Specific Target 7 teaspoon 7½ ounce(s) ½ ounce(s) 7 ounce(s) 2 cup(s) 1¼ cup(s) 1½ cup(s) 0 cup(s) ¼ cup(s) 1½ cup(s) ¾ cup(s) ¾ cup(s) ¼ cup(s) 1¾ cup(s) ¾ cup(s) 1 cup(s) 7½ ounce(s) 1½ ounce(s) 6½ ounce(s) 1 ounce(s) 4 teaspoon OK Under Over Under Under Under Under Under Under Under No Specific Target No Specific Target Under No Specific Target No Specific Target Over Under No Specific Target No Specific Target Under Limits Allowance Average Eaten Status Total Calories 2400 Calories 1877 Calories Under Empty Calories* ≤ 330 Calories 436 Calories Over Solid Fats * 327 Calories * Added Sugars * 109 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. Page 18 of 18 493692551