NUTRITION 101
Dietary Analysis Assignment
Due Date: Thursday, August 13th
In Class (no emails accepted/no exceptions)
Introduction: Your Diet Analysis Assignment is worth 100 points so you will want to complete it successfully. Using the Super Tracker at www.choosemyplate.gov you will complete the analysis phase of this assignment. The website will allow you to print a
Nutrient Report and Activity Report which you will then use to complete the assignment.
You will need to carefully study the results of the analysis in order to answer the assignment questions regarding your diet. Follow the directions below for each part of the assignment. If you have made an arrangement with the Instructor to use different software please discuss the report with Instructor so you are not missing any component of the analysis.
IMPORTANT: Please enclose your assignment in a report cover and include a cover page with your name, Course: Nutrition 101 and Instructor: Kaycie Graves. This assignment must be typed (double spaced) and include a printed copy of your Nutrient and Activity Reports.
DIRECTIONS:
STEP 1: (10 Points)
The assignment involves an exploration of three typical days of your normal diet and exercise. For each of the three days, you will need to pay close attention to details like portion size, fluid intake and physical activity.
1. Develop a list for everything you normally eat over a typical three day period.
2. Go to www.choosemyplate .gov
3. Choose Super Tracker
4. Create your profile. Please note you will need to input your height and weight.
5. Choose Food Tracker and enter quantity for each food item.
6. Choose Nutrient Report to analyze.
7. Choose Activity Tracker to report any exercise/activity for the three days.
8. Choose Activity Report to analyze.
NOTE: Eating healthy does not earn you more points!
STEP 2: Analysis/Reflections/Written Comments
Part 1: (10 points) In two or three paragraphs, describe your personal reaction to what your report tells you. Were you surprised, pleased, disappointed, and why?
Part 2: (20 points) *You will need to complete a Body Composition Analysis to complete this part of the report. See Instructor to arrange or to be completed in class.
Also please refer to the bioelectrical impedance section in the slides/book for more information. Now look at your Energy Balance. What was your status (positive, negative equilibrium?) Part 2 Continued: In (1-2) paragraphs describe the concept of “energy balance.” With regard to your calorie consumption and your body composition, discuss yourself and what your energy balance must be with reference to your fat percentage. Is your energy balance healthy? Are you taking in too many calories or too few? Are you burning enough calories each day? Are you exercising daily? Are you at a healthy place in terms of your body composition? If not, what do you need to do to change your energy balance so you lose fat and gain muscle?
Part 3: (30 points) Create a list of Nutrient Deficiencies and Excesses. Scan the reports and look at your daily food log to identify the main food item that contributed to excesses. List the food item(s) that contributed to the excess and next to each one list the excess nutrient that resulted. Please put this in list or chart format.
In paragraph form, using your Nutrient Report describe your analysis of your intake of the following: Carbohydrates, Total Fats, Saturated, Monounsaturated, Polyunsaturated,
Fiber and Cholesterol. Based on your findings, what would you modify, change, or keep the same with regard to your status in each of these categories? How might excesses and/or deficiencies in these areas affect your health, energy level, etc.?
Part 4: (30 points)
These are your conclusions.
In paragraph form, describe adjustments you would make in your eating patterns and activity habits improve your health. You can also describe changes you have already made since the beginning of the quarter! For each specific deficiency or excess, give examples of specific foods to add or omit to correct the problem. Find these examples from your text, or lecture notes.