3 day diet analysis assignment W20 PDF

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KIN 146 – Diet Analysis Assignment INSTRUCTIONS • THIS ASSIGNMENT MUST BE CARRIED OUT USING EITHER THE COURSE-ASSIGNED DIETARY ANALYSIS SOFTWARE BUNDLED WITH THE TEXTBOOK OR USING eshaTRAK (eshaTRAK.com). • This assignment is out of 45 marks and worth 25% of your final grade. • Late assignments will be subjected to a penalty of 20% per day. The assignment is to be submitted via LEARN by 11:59pm on Friday March 13th. PART 1: Diet Assessment Instructions for Diet Assessment • Each student in the class will analyze their diet for 3 days, including a 3-day average. • The 3-day diet analysis will consist of a critical evaluation of the daily energy and nutrient intakes as well as the 3-day average intake data. • You will analyze your diet by using the diet analysis program bundled with the course textbook (Diet & Wellness Plus) or eshaTRAK (eshatrak.com). • The diet analysis consists of recording food intake during the week, and must include 2 week days and one day on the weekend. Be very specific when recording foods and try to measure all foods with measuring cups, measuring spoons, and/or a weigh scale. Example: Stating that you had a ham sandwich (1 serving) is the incorrect way to record a food. Here is the correct way to record a ham sandwich (note: this is just an example of what the ham sandwich consisted of, it may not be the ham sandwich that you ate). Food Whole wheat bread Lean smoked ham Non-hydrogenated margarine (regular) Lettuce Mustard Reduced Calorie mayonnaise • •

Amount 2 slices 2 oz 1 tsp 0.25 cup 0.5 tsp 1 tbsp

Here are some other examples of incorrect ways to input foods: Tuna sandwich, fried rice, spaghetti with meatballs, salad, etc. You may input SOME fast foods as is: example: Big Mac, medium fries (1 serving)

There are other examples of correct vs incorrect input of foods: if you are not sure, contact one of the TAs: Jennifer Wilkinson - [email protected], Klaudia Steckel - [email protected], Lu Bai [email protected], Michelle Tomczewski - [email protected]. •

The computer database has a list of many foods found in our everyday diet. If the food that was consumed is not found, then try to find a food that is very similar in type and nutrient content. You can also create your own food and/or recipe in the computer program from the information on the packaging label (look under ‘my created foods’ under ‘track diet’ in Diet & Wellness Plus or ‘Databse’ under ‘my intake’ in eshaTRAK). Page 1 of 7

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You will enter the foods that you ate for 3 days into the program and then save the appropriate reports as a pdf or word file. The days need not be consecutive but must include 2 week days (Mon-Fri) and one weekend day.

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You will submit the 3 day diet analysis as 1 single file (word doc or pdf) in the LEARN dropbox. The submission file should include: If you are using Diet & Wellness Plus: o o o o o o o

Intake spreadsheet for Day #1 Intake vs. Goals for Day #1 Intake spreadsheet for Day #2 Intake vs. Goals for Day #2 Intake spreadsheet for Day #3 Intake vs. Goals for Day #3 3-day average report that includes your DRI profile

If you are using eshaTrack: o Combination report for day 1 o Combination report for day 2 o Combination report for day 3 o 3-day average combination report (Combination report for days 1 – 3) NB: make sure that the date of entry corresponds to the date that the diet was tracked. A 10% deduction will be applied if the 3-day diet analysis is not uploaded as one file. Marking scheme for Part 1: Diet assessment: o 10 marks total o 7 marks for including all of the necessary components  Diet & Wellness Plus: You will lose one mark for each missing component  eshaTRAK: You will lose 2 marks for each missing combination report and 1 mark if you are missing the 3-day average combination report o 1 mark for tracking your diet on 2 week days and 1 weekend day o 2 marks for appropriate level of detail

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PART 2: Diet Critique Instructions for Diet Assessment Critique •

Canada’s Food Guide was updated in February 2019. Please refer to https://foodguide.canada.ca/en/ to answer the questions below.

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The page limit for this section is five (5) pages including all tables. You can remove the highlighted text denoting specific instructions and examples, but you must include the questions as written.

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Please use 12 point font and at least ½ inch margins. The responses can be single spaced.

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Keep in mind the number of marks associated with each question. The marking scheme is made such that I have assigned 1 mark for each point you have to make. There is no need to write a novel in answering these questions.

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Answer the following questions related to your diet assessment:

1) Canada’s Food Guide makes the following recommendations: - Have plenty of vegetables and fruits - Eat protein foods - Choose whole grain foods - Make water your drink of choice Look at your 3-day diet log and answer the following questions: a) What vegetables and fruits did you consume? a. Day 1: b. Day 2: c. Day 3: b) What protein foods did you consume? a. Day 1: b. Day 2: c. Day 3: c) What whole grain foods did you consume? a. Day 1: b. Day 2: c. Day 3: d) Was water your main drink of choice? a. Day 1: b. Day 2: c. Day 3: e) What foods did you eat that were highly processed? a. Day 1: b. Day 2: c. Day 3: Page 3 of 7

(5 marks) NOTE: To obtain full marks you need to list all of the foods that you ate that fall under each category. If you only list some of the foods you will receive partial marks. 2) How does your 3-day average diet align with the DRIs? Use the following table to list how your diet compares. Indicate the recommended intake, your actual intake and then use an “X” to indicate whether you were below, within or above the DRI. (3 marks - 1 mark for including your recommended intake for each nutrient, 1 mark for including your actual intake for each nutrient, 1 mark for indicating whether each nutrient was below, within or above the DRI). Component

Recommended Actual intake intake

>10% Below the DRI

Within >10% 90-100% Above of the the DRI DRI

Kilocalories Protein (g) Carbohydrate (g) Fat, total (g) Saturated fat (g) Trans fat (g) Dietary fibre (g) Sugar (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Vitamin B6 (mg) Vitamin B12 (μg) Folate (μg) Vitamin C (mg) Vitamin D (μg) Vitamin A (RAE) Vitamin A (IU) Alpha-T/Vitamin E (mg) Calcium (mg) Iron (mg) Potassium (mg) Sodium (mg) NOTE: eaTracker uses some different units of measurement than Diet and Wellness+. Please note the following conversions: 1 mcg = 1 μg, for folate: 1 μg = 1DFE, for niacin: 1 NE = 1 mg niacin. Vitamin A: Intake recommendations for vitamin A are provided in the Dietary Reference Intakes (DRIs) and are given as mcg of retinol activity equivalents (RAE). Currently, vitamin A is listed on food and supplement labels in international units (IUs). In Diet & Wellness Plus the DRI report is an aggregate of all vitamin A IU and RAE. We are able to calculate RAE from IU whenever possible but that depends on the type of food. For this reason on a report it is possible to see a student consuming a high % of IU but a low % of RAE due to missing values. As such if you are using Diet & Wellness Plus please list both vitamin A in IU and RAE and take this potential discrepancy into consideration when analyzing your diet. If you are using Page 4 of 7

eshaTRAK it only lists Vitamin A in RAE and does not specify if there is a potential discrepancy, thus you will have to consult food labels of the foods you eat if your diet appears to be low in vitamin A. Alpha-T/Vitamin E: The Dietary Reference Intake (DRI) for vitamin E is based on alphatocopherol (Vit E). Because of this the Diet Wellness database only keeps track of the recommended daily allowances for alpha-tocopherol (Vit E). Vitamin E (mg) and Vitamin E (IU) do not have recommended daily allowances, for this reason it is possible to see a student have a low % of vitamin E (mg) and vitamin E (IU) on their reports. As such if you are using Diet & Wellness Plus, please keep this in mind when you are analyzing your diet. 3) Based on the assessments you made comparing your diet to CFG and the DRIs, identify 3 changes that you can make to improve your diet. Indicate how making these changes would improve the quality of your diet and indicate why making these changes is important – (12 marks - 1 mark for each appropriate change, 1 mark for indicating how making the change would impact your diet, 2 marks for indicating why making the change is important). Remember to be concise. For example, a complete response should look like: Substitution #1: Change I can make: I could replace my Starbucks Tall Iced White Chocolate Mocha with water (1 mark). How this would impact my diet: By making this change my diet would comply better with CFGs recommendation to limit consumption of highly processed foods. By making this change I would lower the amount of sugar and saturated fat I eat by 41g and 11g per day, respectively and decrease my energy intake by 250 kcal per day (1 mark). Why this change is important: Example 1:This change is important because my saturated fat intake was above the DRI. Eating too much saturated fat is not healthy because it increases LDL cholesterol and increases the risk for heart disease and stroke. Making this change would bring my saturated fat intake in line with what is recommended by the DRI (2 marks) OR Example 2: CFG recommends that we limit sugar intake and the DRI recommends that no more than 25% of total energy intake come from sugar. Eating foods with added sugar has been linked to an increased risk of type 2 diabetes and obesity. Currently sugar represents 30% of my total energy intake. Since my recommended energy intake is 1800 kcal/d, the 41g of sugar in one Tall Iced White Chocolate Mocha represents almost 10% of my recommended daily energy intake and by replacing this drink with water I will bring my sugar intake in line with the DRI. (2 marks) NOTE: I have included 2 examples of what you could write for the ‘why this change is important’ since replacing this food would impact two nutrients. You only need to include an example of ‘why this change is important’ for one of the nutrients in order to receive full makrs. Pick the nutrient that brings your diet most in line with the DRIs/CFG and/or would result in the greatest change in that nutrient. Page 5 of 7

4) Based on the changes you suggested above, re-enter your diet into the diet analysis software and fill out the tables below. (3 marks – 1 mark for properly re-entering the recommended intake and your actual intake, 1 mark for entering the projected intake, 1 mark for calculating and entering how the changes would influence each nutrient). Component

Recommended Actual intake intake (from diet log)

Projected intake (based on changes)

How did the changes influence this nutrient (> 10% better, no change, > 10% worse)

Kilocalories Protein (g) Carbohydrate (g) Fat, total (g) Saturated fat (g) Trans fat (g) Dietary fibre (g) Sugar (g) Thiamin (mg) Riboflavin (mg) Niacin (mg) Vitamin B6 (mg) Vitamin B12 (μg) Folate (μg) Vitamin C (mg) Vitamin D (μg) Vitamin A (RAE) Vitamin A (IU) Alpha-T/Vitamin E (mg) Calcium (mg) Iron (mg) Potassium (mg) Sodium (mg)

5) For each of the changes you listed above, how did making the change impact the quality of your diet? Make sure you consider whether by making a change in one area you influenced the quality of your diet in another area. (6 marks – 1 mark for stating how the change influenced the component you were looking to change, 1 mark for indicating how it impacted the rest of your diet). NOTE: Keep in mind the DRIs and AMDRs. 6) Do you think you would be able to make any of the changes you noted above to improve the health and quality of your diet? Why or why not? (2 marks).

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7) List 2 things you learned about your diet that you were not aware of prior to doing this assessment. For each thing you learned, describe how this knowledge may influence what you eat in the future. (4 marks - 1 mark for each identified item. 1 mark each for each explanation).

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