Diet Analysis Assignment PDF

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FDNS 2100 Human Nutrition and Food

Giraudo Fall 2020

MyPlate Diet Analysis (50 points total) Purpose of project: In Chapter 1 (Food Choices and Human Health) and Chapter 2 (Nutrition Tools – Standards and Guidelines), you learned about the USDA’s MyPlate and food group recommendations. For this assignment, you will use the USDA’s MyPlate to compare your intake to the recommended number of servings from each of the food groups in your Daily Checklist. This analysis will give you a good idea of how your diet meets the nutrition principles of variety, balance, and moderation. Due Date: September 30h, 2020 by the start of class (9:10 AM) in eLC dropbox (not via email or in person) Late submissions are subject to a penalty. See “Late Policy” in the syllabus for more information. Title your file as follows: Last name_First initial_DietAnalysis (Example: Giraudo S_DietAnalysis) Requirements: 1. Answer all questions using complete sentences. 2. All students should work individually and abide by the UGA Student Honor Code.

Instructions: Step 1:  Go to https://www.choosemyplate.gov/resources/MyPlatePlan and click “Start”  Enter your age, sex, weight, height and physical activity and click “Calculate Food Plan”  Fill in the chart below with your calorie recommendations to maintain weight  Click on the calorie recommendations to reveal recommended amounts of Fruits, Vegetables, Grains, Protein, and Dairy foods based on the information you entered.  Fill in the chart below with these recommendations (I have already put in the “Limit” recommendation for sodium, saturated fat, and added sugars such as like cake, candy, soft drinks, chips, etc.) Step 2:  Fill in the chart below with a 24-hour diet diary (what you ate in the last 24 hours). Please be honest. You are not graded on the quality of your diet, but on how you assess your diet. List breakfast, lunch, dinner, snacks and beverages. (don’t forget added sugar or creamer, sauces, condiments, etc.!)  Try to estimate portion sizes as best you can (see page 2 of assignment for more assistance) o For grains, 1 ounce = 1 slice bread, 1 cup of dry cereal, ½ cup cooked rice, cooked pasta or cooked cereal (grains are measured by weight, not volume) o 3 oz. meat = the size of a deck of cards o 1 ¼ oz cheese = 4 stacked dice o ½ cup would fit in the cup of one hand (also: 8 fluid ounces = 1 cup) o 1 tablespoon = your two thumbs put together (also: 2 Tbsp = 1fluid ounce) o 1 teaspoon of butter or spreads = 1 dice (also: 3 tsp = 1 Tbsp)  For descriptions, include things like “low-fat” or “sugar-free” Step 3:  Determine how many servings of each food group you consumed. Use the website to determine what a serving size is (next to each food group).  Fill in the chart below with the total the servings of each and total number of recommended servings (from Step 1)  Compare the recommended with your actual diet *You do not have to do this for sodium, saturated fat, or added sugars – just take your best educated guess based on food labels when comparing MyPlate recommendations to your diet. Step 4:  Comment on the adequacy and balance of your diet. What groups do you need less of? What groups do you need more of? Can you give specific examples of the foods you would delete or add to your diet? If your diet is in perfect balance, congratulations!

FDNS 2100 Human Nutrition and Food

Your Name: _

Giraudo Fall 2020

Isis Harrison

_

Step 1 (10 points): MyPlate recommendations Calories to maintain weight # kcals 2000

Fruits

Vegetables

Grains

Protein

Dairy

# cups 2 cups

# cups 2.5 cups

# ounces 6 ounces

# ounces 5.5 ounces

# cups 3 cups

Sodium, saturated fat, and added sugars # milligrams or grams Limit sodium to no more than 2,300 mg/day, saturated fat to no more than 33 g/day, and added sugars to no more than 75 g/day

Step 2 (10 points): 24-hour diet record Food Group Breakfast Guinep Fruits Smoothies Fruit

Amount

Description

1 cup 2 cups

fresh Frozen fruits and pineapple juice

Lunch Black Bean Patty Cheese Spring Salad Mix Burger Bun

Protein Dairy Vegetables Grain

1 oz 1 ½ oz ½ cup 2 ounces

frozen

Dinner Vegan Meatballs Salad Spring Mix Spaghetti Chopped Almonds

Protein Vegetables Grain Protein

6 ounces 2 cups 4 oz 1 oz

frozen

FDNS 2100 Human Nutrition and Food

Giraudo Fall 2020

Snacks Cookies

Grains

6 ounces

Beverages Water

-

50 ounces

Saturated Fat & Sodium Saturated Fat & Sodium Sugar Grain

¼ oz

Other Barbecue Sauce Raspberry Dressing Honey Flaxseed (Ground)

Insomnia cookie

Step 3 (10 points): Diet record analysis and comparison to MyPlate Fruits Vegetables Grains Protein

Dairy

Sodium, saturated fat, and added sugars # milligrams or grams

TOTALS

# cups

# cups

# ounces

# ounces

# cups

My Diet

4½

2½

12 ¼

7¼

1½

-----------------------

2 cups

2 ½ cups

6 ounces

5½ ounces

3 cups

Limit sodium to no more than 2,300 mg/day, saturated fat to no more than 33 g/day, and added sugars to no more than 75 g/day

This is a bit too much

Just enough

I must cut this in half, and I would be just right

This is a bit too much

I do not eat enough diary, too little compared to MyPlate recommendation s

MyPlate Recommendations (from Step 1 above)

Comment: Too much, too little, or just right?

FDNS 2100 Human Nutrition and Food

Giraudo Fall 2020

Step 4 (10 pts) What specific foods (not food groups) could you delete and what foods could you add (foods that you actually would eat) to get your diet in balance? (If your diet is perfectly in balance already, congratulations!) I could exchange the cookies for a different snack like baby carrots or trails mix. I should also eat less dinner and lunch items that include a lot of grains and replace them with cooked vegetables, for instance instead of eating a lot of pasta for dinner I could chop the meatballs and eat it with cooked spinach or kale. I could also create my own dressing to eat with it using olive oil and different seasonings. This would lower the amount of grains I eat and increase my vegetable intake. For lunch I could eat cauliflower buffalo bites instead of black bean burgers or make a fruit salad. I am not a dairy fan, but I can make more smoothies with almond milk instead of juice. I could also eat more ice cream occasionally, but not a lot so I don’t eat too much sugar....