24 Nov Diet Assignment BIOL 1322: Do you know how many calories are you currently eating?

NAME: _______Nina Kristo___________________Date: ___11/23/22_________ Section: _81300________

BIOL 1322

Diet Analysis

Do you know how many calories are you currently eating?

Do you know how many grams of carbohydrates, fats and protein do you eat in a single day?

You already recorded your food intake for 3 days and you have your reports done through MINDTAP. (Profile, Intake vs. Goals, Macronutrient Ranges, and Intake Spreadsheets). I will be able to review them through the Diet and Wellness Plus Software on MINDTAP.

Answer the following questions based on the Profile, Intake vs. Goals, Macronutrient Ranges and Spreadsheets from your 3-day average Report you run through the Diet and Wellness Plus on MindTap:

1. What was your estimated kcalorie intake for each day? (6 points)

Day 1: __974.454_____________ kcalories

Day 2: __1,751.437_____________ kcalories

Day 3: __1,686.70_____________ kcalories

2. How was your calorie intake compared to the DRI Goals for each day? (higher, lower, about the same) (4 points)

Day 1: ___Low__________________ DRI Goal: ___2712.0__________kcal

Day 2: ___Low__________________

Day 3: ____Low_________________

3. How was your Macronutrient Intake (%) compared to the Macronutrient recommendations? Write the amounts and comment; Are they higher or lower than your personal recommendations? (6 points)

Nutrients	Average Intake %	Goal (%)
Carbohydrates	57.488%	45-65%
Proteins	15.295%	10-35%
Fats	28.792%	20-35%

Comment: I will say I was able to reach the minimum percentage of Macronutient Intake to the goal.

4. Were there any Micronutrient excesses or deficiencies in your diet? If so, please list them. (4 points). Deficiencies would be below 75% – Excesses would be more than 200%.

List Vitamins: Riboflavin, Vitamin B12, Vitamin D, Vitamin A, Vitamin K, Vitamin E.

List Minerals: Calcium, Iron, Magnesium, Potassium, Zinc.

5. List the 3 foods that contributed the most carbohydrates to your daily intake. (2pt)

*Potatoes, Baked

*JAMBA Juice smoothie, mango mantra

*PANERA bread Smoothie, mango, low fat

6. List the 3 foods that contributed the most fiber to your daily intake. (2pt)

*

*

*

7. What % of your calories on AVERAGE came from carbohydrates?

The AMDR states that 45-65% of your calories should come from carbohydrates. How did your intake compare to this? (4 pts)

%: _____________

Comment:

8. How many grams of carbohydrate on AVERAGE did you consume?

DRI suggest a minimum of 130 g/day. How did your intake compare to the recommendation? (4 pts)

Grams: __________

Comment:

9. How many grams of Fiber did you consume on AVERAGE? How did this value compare to the fiber recommendations of 25 g/day? (4 pts)

Grams: __________

Comment:

10. Which types of foods you should consume to increase your fiber intake? (4 pt)

*

*

*

11. List the 3 foods that contributed the most total fat to your intake. (2 pt)

*

*

*

12. What % of your total calories came from fat?

AMDR states that 20-35% of your daily calories should come from fat.

How did your intake compare to this for total fat. (4 pts)

%: __________ Comment:

13. List the 3 foods that contributed the most saturated fat to your daily intake. (2 pt)

*

*

*

14. How many milligrams of cholesterol did you consume on AVERAGE?

Dietary Guidelines recommend an intake of dietary cholesterol of less than 300 milligrams/day.

How did your intake compare to the recommendation? (4 pts)

Milligrams: ___________

Comment:

15. List the 3 foods that contributed the most cholesterol to your daily intake. (2 pt)

*

*

*

16. List 3 Health issues associated with high fat, high saturated fat and/or high cholesterol intakes. (4 pt)

*

*

*

17. List the 3 foods that contributed the most total protein to your intake. (2 pt)

*

*

*

18. What % of your total daily calories came from protein?

AMDI states that 10-35% of your calories should come from protein.

How did your intake compare to this for protein? (4 pts)

%: _____________________

Comment:

19. How many grams of protein did you consume in AVERAGE? (2 pt)

Grams: _____________________

20. Using the RDA of 0.8 g/kg/day, how much protein (g) should you consume daily? (4 pts)

SHOW calculation: weight in kg * 0.8g = RDA for protein

Compare to your AVERAGE intake:

21. Which are the two major forms of protein energy malnutrition in the world? (4 pts)

* ______________________________________

* ______________________________________

22. List the fat-soluble vitamins that were LESS than 75% of your % Recommended Daily Nutrient Intake (2 pt)

23. What foods could you add to your diet to increase your intake of these vitamins?

List each vitamin and 3 good sources. (4 pts) ( add more Vitamin and * as needed)

Vitamin ___________

*

*

*

Vitamin ____________

*

*

*

24. List the fat-soluble vitamins that exceeded 200% of your Recommended Daily Nutrient. List the vitamins and which 3 food sources from your diet provide them the most. (4 pts) (add more Vitamin and * as needed)

Vitamin ___________

*

*

*

Vitamin ___________

*

*

*

25. For those fat-soluble vitamins that you consumed less than 75% or more than 200% of your Recommended Daily Nutrient, what effects could this have in your health? List each vitamin and health problem associated with it. (4 pts) ( add more Vitamin and * as needed)

Vitamin ___________

*

*

Vitamin ___________

*

*

26. List all water-soluble vitamins that were less than 75% of your % Recommended Daily Nutrient. (2 pts).

27. What foods could you add to your diet to increase your intake of these vitamins?

List each vitamin and 3 good food sources (4 pts)( add more Vitamin and * as needed)

Vitamin ___________

*

*

*

Vitamin ____________

*

*

*

28. List the water-soluble vitamins that exceeded 200% of your Recommended Daily Nutrient. What foods contributed most to your intake of these vitamins? List each vitamin and 3 foods sources from your diet. (4 pts) ( add more Vitamin and * as needed)

Vitamin ___________

*

*

*

Vitamin ___________

*

*

*

29. For those water-soluble vitamins that you consume less than 75% of your RDN or exceeded 200% of your RDN, what effect could this have on your health? List each vitamin and health issue associated with it. (4 pts) ( add more Vitamin and * as needed)

Vitamin _________________

*

*

*

Vitamin _________________

*

*

*

30. List 4 Antioxidant nutrients. And which food are the best sources of these nutrients. (8 pts.)

Antioxidants Nutrients	Food Sources

31. Which are some good food sources of antioxidants in your diet? (2 pts)

32. List the Major minerals that were less than 75% of your Dietary Reference Intake. (2 pt)

33. Which foods could you add to your diet to increase your intake of these minerals?

List each mineral and 3 good food sources. (4 pts) ( add more Minerals and * as needed)

Mineral __________________

*

*

*

Mineral __________________

*

*

*

34. List Major minerals that exceeded 200% of your Recommended Daily Nutrient.

Which foods contributed most to your intake of these minerals?

List each mineral and 3 foods from your diet. (4 pts) ( add more Minerals and * as needed)

Mineral ____________________

*

*

*

Mineral _____________________

*

*

*

35. How the deficiency or excess of these minerals could affect your health?

List each mineral and health issues associated with it. (4 pts) ( add more Minerals and * as needed)

Mineral _____________________

*

*

*

Mineral _____________________

*

*

*

36. List the Trace minerals that were less than 75% of your % Recommended Daily Nutrient. (2 pt)

*

*

*

37. What foods could you add to increase your intake for each of these trace minerals. (4 pts) ( add more Minerals and * as needed)

Mineral ________________

*

*

*

Mineral ________________

*

*

*

38. List Trace minerals that exceeded 200% of your Recommended Daily Nutrient.

Which foods contributed most to your intake of these minerals?

List each mineral and 3 foods from your diet. (4 pts) ( add more Minerals and * as needed)

Mineral ________________

*

*

*

Mineral ________________

*

*

*

39. How the deficiency or excess of these Trace minerals could affect your health?

List each mineral and health issues associated with it. (4 pts) ( add more Minerals and * as needed)

Mineral ______________

*

*

Mineral _______________

*

*

40. Do you consume Dietary Supplements? If yes, which one(s) and why? (4 pts)

41. After reviewing your intake of vitamins and minerals from foods you consume, do you feel you need a supplement? Explain. (6pts)

42. After analyzing your results, please list two dietary changes and goals that you would like to implement. (10 points)

Goal Example: “After reviewing my current dietary behaviors, I would like to increase my total fiber intake to the recommended range of 20-35 grams per day by consuming more legumes, fruits and vegetables.”

Goal 1:

Goal 2:

1

1

,