Dietary Analysis Instructions 2017 PDF

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HS201 Dietary Self Analysis Project All Questions Regarding This Project Should Be Sent to Jordan Badger at [email protected] The Dietary Self Analysis Project allows you to evaluate your present diet for nutritional adequacy. You will be analyzing your diet for: calories, fat, percentage of calories from fat, saturated fat, percentage of calories from saturated fat, cholesterol, calcium, sodium, iron, vitamin C, folic acid, and fiber, as well as if you have adequate servings from all of the MyPlate food groups. This project is due April 4, 2017. It must be typed, not hand written. You must also keep a copy. There will be 10 points deducted from your project grade for every week, or part thereof, that your project is late.

Step 1: Record all the food and beverages you typically consume in a single day on the “Typical Daily Food and Beverage Intake” sheet, taking care to list ALL foods, beverages, including condiments and sauces, and supplements in accurate household measures (i.e., cups, ounces, tablespoons, etc.). Every food consumed should be recorded on a separate line (i.e. do NOT just write ‘sandwich’ but rather, bread: 2 slices, roast beef: 2 ounces, romaine lettuce: 1 leaf, tomato: 1 slice, mayo: 2 tablespoons, etc.) (10 points)

Step 2: Log on to the MyDietAnalysis program and enter your personal information (set up a “Profile”). Once this is set up, go to the Profile Summary Screen and click on “View DRI” on the left side of the screen. Based on your profile, the program will tell you how many calories you should be consuming daily as well as your daily goals for specific nutrients. To uncover your MyPlate Food Group Goals, enter the food and beverages on your “Typical Daily Food and Beverage Intake” form using the MyDietAnalysis program, “Diet Tracker”. The MyDiet Analysis program only contains a limited selection of foods. Select foods that are close to what you consumed. You may not be able find the exact foods you consume. The goal of the project is to enter the most representative choices as possible. Once you select the food, you will be able to change the portion size. For example, if a salad dressing is measured in 100 grams portions, you can change it to tablespoons once you select it. Using the “Help with MyPlate Serving Sizes” handout, calculate how many servings you are consuming from each MyPlate food group daily listed on the “Typical Daily Food and Beverage Intake” form. For example, if you eat two slices of whole wheat toast for breakfast, you would uncover, with the “Help with MyPlate Serving Sizes” handout that a slice of bread is considered a serving from the grain group. Thus, you would record “2” under the Grain Group Column on your “Typical Daily Food and Beverage Intake” form as you would have consumed 2 servings from the grain group at breakfast. Complete the food group columns on the “Typical Daily Food and Beverage Intake” form.

Once finished, click on “Reports”. To uncover your MyPlate Food Group goals, click on “MyPlate” on the left side of screen. The “MyPlate” report will compare your total daily intake to the recommended amount needed daily based on your profile. (30 points) Step 3: To analyze specific nutrients in your diet such as fiber, click on the “Single Nutrient” report on the left hand side of the screen. Next, in the middle of this screen, you will see a dropdown menu. Choose the nutrient you want information on (i.e. fiber). Click on “Show Report”. Copy these values from the report to the “Typical Daily Food and Beverage Intake” form. Complete the “Daily Goals” and the “Upper Tolerable Level” for each column (as appropriate and based on your needs) that can be found at the bottom of your “Typical Daily Food and Beverage Intake” form. The values for each nutrient will be given in class throughout the semester and can also be found in the textbook. (20 points) Note: The MyDietAnalysis program will not calculate your percentage of calories from total fat and saturated fat. To do this, add up your total grams of fat and multiple it by 9 (1g fat = 9 calories). This will give you total calories from fat that you consume, which can then be divided by the total calories you consume to figure out the actual percentage from fat (fat in grams x 9 calories/gram divided by total calories x 100). Example: 100 grams fat x 9 calories/gram = 900 calories from fat 900 calories fat/2250 total calories = 0.40 x 100 = 40% of calories are from fat. Do the same for saturated fat.

Step 4: Compare your “Typical Daily Food and Beverage Intake” to your “Daily Goals” and the “Upper Tolerable Limit” for each column. Complete the “Dietary Self Analysis Recommended Changes Sheets” based on the findings from all the above steps (34 points).

Step 5: Finally include the form and printouts in the order listed on cover sheet. (6 points)

BU HS 201 - Dietary Self Analysis Recommended Changes Name: ____________________________________ Age: __________________ Gender: Male/Female (Circle One) When assessing your diet, determine if you are Too High, Too Low or have Met Your Goals. If your diet needs to be changed, list 2 food changes that could help you meet your goals. Do not list food groups, list specific foods. If you Met Your Goals, write that in the space. My Diet Is Too High/Low (circle one) In Servings From The Grain Group. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) My diet is too low in the grains, I can add a piece of Ezekiel bread during breakfast which will add 1.08 servings of grains to my diet. (now 3.68) 2) My diet is too low in the grains, I can also add 0.25 cup of dry quinoa to my lunch adding an additional 1.5 servings to my grain servings. (now 5.18) My Diet Is Too High/Low (circle one) In Servings From The Vegetable Group. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) Considering my vegetarian diet, I overload on vegetables making my servings around 5.2 when I should only be eating 2 servings. Vegetables contain many nutrients and vitamins that are essential, therefor I do not need to change my consumption of vegetables. 2) My Diet Is Too High/Low (circle one) In Servings From The Fruit Group. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) My consumption of fruit servings is .1 below where it needs to be, therefor I basically met my goals. 2) My Diet Is Too High/Low (circle one) In Servings From The Dairy Group. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) My diet falls short of dairy therefor I can add two slices of American low fat cheese on my slice of Ezekiel bread adding 1.36 servings of dairy. (0.68*2) (Now at 1.86) 2) I need another 1.14 servings left to meet my requirement therefore I can add 1 ¼ cups of 2% milk to my snack of Cheerios, adding 1.20 servings of dairy, meeting my 3 servings of dairy. My Diet Is Too High/Low (circle one) In Servings From The Protein Group. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) I need 0.7 more servings of protein, therefor I can add 1/3 cups of edamame as a snack between breakfast and lunch. Meeting my requirements of 5 servings of protein.

2) Instead of edamame I can add 41 grams of silk, Mori- Nu tofu to fulfill my protein requirements during lunch with my salad. My Diet Is Too High/Low (circle one) In Fiber. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) By adding the slice of Ezekiel bread during breakfast I will be adding 2 grams of fiber to my diet while fulfilling my grain requirements. 2) By adding 0.25 cups of dry quinoa to my breakfast, I will be adding 2.97 grams of fiber to my diet while fulfilling my grain requirements. *adding these two foods will increase my current state of 16.75g of fiber to 21.75g of fiber to fulfill my grains and fiber requirements.

My Diet Is Too High/Low (circle one) In Fat. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) I should add a fattier fish to my diet like 2 oz. of broiled Alaskan salmon for dinner to receive alpha linolenic omega 3 instead of tuna. It will replenish my fat requirements while maintaining my protein servings. 2) Or I can add 1 tablespoon of tahini to my salad during lunch instead of using nonfat Italian dressing. My Diet Is Too High In Saturated fat. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) Met goals 2) My Diet Is Too High In Cholesterol. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1)Met goals 2) My Diet Is Too High/Low (circle one) In Vitamin C. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) My vitamin C levels are slightly over my requirements but are drastically lower than the tolerable upper level so I have met my goals. 2) My Diet Is Too High/Low (circle one) In Folic Acid. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) My folic acid consumption is slightly over my requirements but are still drastically lower than the tolerable upper level so I have met my goals. 2) My Diet Is Too High/Low (circle one) In Calcium. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) I should add one red bell pepper, ½ cup of broccoli, and ½ of an orange to my lunch.

2) I should replace my breakfast mixed fruit with 1 cup of strawberries to supply me with vitamin C and maintain my fruit servings. My Diet Is Too High In Sodium. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) Met goals 2) My Diet Is Too High/Low (circle one) In Iron. I Need to Make the Following SPECIFIC Dietary (Food) Changes: (If there aren’t any changes needed, please state “Met Goals”.) 1) My iron is 1 milligram higher than my requirements but drastically lower than the tolerable upper level therefore I have met my goals. 2)

Dietary Self Analysis Professor Joan Salge Blake, MS, RD, LDN Cover Sheet Name: _Orine Dadon____ Please include this sheet as a cover for the project. /10 Step 1: Complete the “Typical Daily Food and Beverage Intake” form. (10 points) / 30

Step 2: Using the MyDietAnalysis program that accompanies your textbook, calculate your daily calorie needs and appropriate servings from MyPlate. Record these on your “Typical Daily Food and Beverage Intake” form. Using the “Help with MyPlate Servings Sizes” handout, figure out how many servings you are consuming daily from each MyPlate food group. Complete these Food Group columns on the “Typical Daily Food and Beverage Intake” Form. (30 points)

/20 Step 3: Analyze the nutrients in your diet and record your results on the “Typical Daily Food and Beverage Intake” form. (20 points)

/34 Step 4: Complete the “Daily Goals” and the “Upper Tolerable Level” for each column of the nutrient columns. Complete the Dietary Self Analysis Recommended Changes Sheets based on these findings. (34 points)

/6 Step 5: Include the typed forms and printouts in the order listed below. (6 points)

The following must handed in and stapled in THIS order to receive complete credit: 1) This Cover Sheet for the project. 2) Completed “Typical Daily Food and Beverage Intake” form. 3) “Actual Intakes –vs- Recommended Intakes” Report from MyDietAnalysis Program. (You can find this by clicking on “All Daily Reports” on the left hand side of the screen.) 4) “MyPlate” Report from MyDietAnalysis Program 5) “Dietary Self Analysis Recommended Changes” Sheet...