SS2\'20 NUT 10 Food Diary Project 8-4 PDF

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NUT 10V Food Diary Project Assignment (2 Parts) (no late assignments accepted) 1. Part 1: ASA24® Food Records Due on Canvas before 5:00 PM on Thursday, August 27th – 15 points (last day to begin these for full credit is August 24th!!) 2. Part 2: Entire Project (3 food records + this document) Due on Canvas before 5:00 PM on Thursday, September 3rd – 85 points Welcome to your food diary project assignment! This project is worth 100 points total towards your course grade. Follow the directions carefully and read the rubric on the last page to understand your score. Come to office hours now to get your questions answered—our instructional team will not be answering questions on the due dates, 8/27 and 9/3. Part 1: Food Records (15 points) - Due on Canvas before 5:00 PM on Thursday, August 27th Log into ASA24® using your assigned username and password found as an attachment on the Canvas Food Diary Project assignment.* If you are a cross-campus student, please email the Food Diary Project TAs to receive your login information. Record your food intake for 3 days (we recommend Thursday, Friday, Saturday OR Sunday, Monday, Tuesday—we are looking for 3 different food records--it’s okay if the dates on your food records are not consecutive, this is on the honor system). *If you do not use ASA24® to record your nutrient intake, you will receive a 0 on the entire project Attach a PDF copy for each of your food record nutrient analysis as a separate file to your Canvas Food Records assignment due on August 27th (there should be 3 total food records) & include as an attachment on the Canvas Food Diary Project assignment due on September 3rd Important Notes: 1. You must record your food intake for 3 days. You will get 30 recall attempts in total, but make sure to set reminders. 2. ASA24® will ask you about the foods you ate from the day before because it’s a recall database. You may log in multiple times in one day to edit that single day food record as long as you select the “finish later” option. However, once you click that you are completely done logging your foods for that day, you will be unable to edit that day. 3. Make sure to print to PDF your nutrient analysis once you are done logging for that day. You will only see this option one time, so don’t miss it!!!

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4. If you have any questions, email the Food Diary Project TAs and include your ASA24® username/password

Watch the ASA24® tutorial video on the Canvas assignment and see the screenshots below for how to save your nutrient analysis for each food record: Directions for Saving Your Nutrient Analysis for Each Food Record:

Once you finish logging your foods for the day, you will be directed to the above option. This is the ONLY time you will be able to save your nutrient analysis report. Select “YES.”

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After selecting “YES,” you will be asked to fill in your age and biological sex. To generate a report, you must fill out this section.

Once you complete that, you will be directed to this page. Select “I accept.” 3 Page

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Your nutrient analysis report for that single day will be generated. Scroll to the bottom of the report and select “PRINT” to save the output as a PDF.

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Part 2: Total Energy Requirement (10 points) Use the equations below to calculate your total energy requirement. Round to the nearest whole number. Note: Edit this document using Microsoft Word. If you’re using Pages, you won’t see the fill-in-the-blank spaces/boxes. 1. Calculate your Basal Metabolic Rate (BMR) Biological sex (select one): Male Female Body weight (BW) in pounds: 110 lbs ÷ 2.2 kg/lbs = 50 kg

Calculate your BMR using one of the equations below based on your biological sex: Male: 1.0 kcal/kg*hr x BW (kg) x 24 hr/day = BMR = 1200 kcal/day Female: 0.9 kcal/kg*hr x BW (kg) x 24 hr/day = BMR =

kcal/day

2. Calculate your Daily Energy Requirement Activity Level:

Sedentary = 30% of BMR (use 0.3) Light = 50% of BMR (use 0.5) Moderate = 70% of BMR (use 0.7) Strenuous = 100% of BMR (use 1.0)

Activity: 1200 kcal (BMR) x 0.5 (activity level) = 600 kcal for activity

Thermic Effect of Food (TEF): 1800 kcal (BMR + activity) x 0.05 = 90 kcal for TEF

Energy Requirement: 1200 kcal (BMR) + 600 kcal (activity) + 90 kcal (TEF) = 1890 kcal/day* *Transfer this number to your kcal standard on Part 4 3. Calculate your Protein Requirement 0.8 g/kg x 50 kg BW = 40 g/day* *Transfer this number to your protein standard on Part 4 Part 3: Diet Evaluation (11 points) 5 Page

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Answer the questions below based on data from the ASA24® analysis of your 3-day food records. You will need to calculate your averages. Round to the nearest whole number. 1. Energy Macronutrient Distribution In this section, you will calculate your 3-day average energy macronutrient distribution: Total average calories (from ASA24 analysis): 2951 kcals/day Show all of your work below: Nutrient

Average Grams (from analysis)

Physiological Fuel Value

Average Calories

Fat (Total)

N/A

N/A

N/A

Carbohydrat e

372 g

x 4 kcals/g =

1488 kcals

Protein

157 g

x 4 kcals/g =

629 kcals

Average % of Total Calories [(nutrient kcals) / (total kcals)] x 100 26 % (from ASA24 records) 50 %

Acceptable Macronutrient Distribution Range

45-65%

24 %

10-35%

20-35%

a. Which statement below describes your 3-day average total fat intake? My intake is within the Acceptable Macronutrient Distribution Range My intake is below the Acceptable Macronutrient Distribution Range My intake is greater than the Acceptable Macronutrient Distribution Range b. Which statement below describes your 3-day average carbohydrate intake? My intake is within the Acceptable Macronutrient Distribution Range My intake is below the Acceptable Macronutrient Distribution Range My intake is greater than the Acceptable Macronutrient Distribution Range c. Which statement below describes your 3-day average protein intake? My intake is within the Acceptable Macronutrient Distribution Range My intake is below the Acceptable Macronutrient Distribution Range My intake is greater than the Acceptable Macronutrient Distribution Range

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2. For dietary fiber, list your recommended Adequate Intake (AI) and 3-day average intake: Your 3-Day Average Intake (from analysis) 26 g/day

Adequate Intake (25 g/day for females and 38 g/day for males) 38 g/day

Calculate Your 3-day Average as a % of Adequate Intake (ex: [7g/25g] x 100% = 28%) 68 %

a. Which statement below describes your 3-day average fiber intake? My % Adequate Intake is at least 100%, so I am meeting my fiber needs My % Adequate Intake is below 100%, so I could improve my fiber intake b. How many more grams of fiber would you need to eat in order to meet your fiber Adequate Intake? (if you met your Adequate Intake, write in “0”) 38 g (Adequate Intake) - 26 g (Your average intake) = 12 g

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Part 4: Nutrient Adequacy (40 points total) Complete the table below for the selected nutrients. Use your ASA24® report and the standard values located on the Canvas Food Diary Project assignment. Round to the nearest whole number. (17 points) To calculate your intake as a % of standard, reference this example: If your average intake of protein was 40g and your standard if 50g, then your intake as a % of standard = (40g/50g) x 100 = 80% Nutrient Calories (kcals)

3-Day Average Intake 2591 kcals

Standard* 2800 kcals**

Intake as a % of Check if Standard below 100% 93 %

Protein (g)

157 g

52 g**

301 %

Carbohydrate (g)

372 g

300 g

124 %

Fiber (g)

26 g

38 g

68 %

Cholesterol (mg)

1168 mg

300 mg

389 %

Vitamin A (g RAE) 834 g RAE

900 g RAE

93 %

Vitamin D (g)

5 g

15 g

33 %

Vitamin C (mg)

47 mg

75 mg

63 %

Thiamin (mg)

9 mg

1 mg

900 %

Niacin (mg)

38 mg

16 mg

235 %

Folate (g DFE)

940 g DFE

400 g DFE

235 %

Vitamin B12 (g) Sodium (mg)

24 g 7302 mg

2 g 2300 mg

1200 % 318 %

Potassium (mg)

3770 mg

3000 mg

126 %

Calcium (mg)

1074 mg

1300 mg

83 %

Iron (mg) Zinc (mg)

21 mg 17 mg

11 mg 11 mg

191 % 155 %

*Standard values located on the Canvas Food Diary Project assignment **These values come from Part 2

Answer the questions below in 50-200 words: 8 Page

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1. Comment on your sodium intake. Are you above or below the standard? What foods did you eat that contributed to your sodium intake? What is one dietary way you could improve your sodium intake so that it’s below the standard? (4 points) My sodium intake is far above the standard. Almost all food except beverage and fruits contributed to my sodium intake, and it seemed like I prefer saltier food. One dietary way I could improve sodium intake is to add spices to my food. Instead of salt, I can try coriander, black pepper, nutmeg, and other spices. 2. Comment on your potassium intake. Are you above or below the standard? What foods did you eat that contributed to your potassium intake? What is one dietary way you could improve your potassium intake so that it meets or exceeds the standard? (4 points) My potassium intake is a little bit above the standard. A lot of foods contributed to potassium intake such as milk, meat, fish, and fruits. I think keeping potassium intake at such degree is pretty appropriate for me. 3. Comment on your calcium intake. Are you above or below the standard? What foods did you eat that contributed to your calcium intake? What is one dietary way to improve your calcium intake so that it meets or exceeds the standard? (4 points) My calcium intake is slightly below the standard. In my diet, Tofu, edamame, yogurt, beans, and cheese all contributed to calcium intake. In my opinion, I could add some seeds and almonds in order to meet the standard. 4. Comment on your vitamin D intake. Are you above or below the standard? What foods did you eat that contributed to your vitamin D intake? What is one dietary way you could improve your vitamin D intake so that it meets or exceeds the standard? (4 points) My vitamin D intake is far below the standard. Only milk and mushrooms contributed to my vitamin D intake. I should add some salmon, tuna, or sardines to my diet to meet the standard. My iron intake exceeds the standard. Animal liver, chicken, seafood and tofu mostly contributed to my iron intake. Keep taking such diet is okay to meet the standard. 5. Comment on your iron intake. Are you above or below the standard? What foods did you eat that contributed to your iron intake? What is one dietary way you could improve your iron intake so that it meets or slightly exceeds the standard? (4 points)

6. MyPlate Recommendations – Use your ASA24® report for ONE day to complete the table below: (1 point) 9 Page

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Day Selected: 8/11 Food group

Exactly met recommendations

Below recommendations

Above recommendations

Grains Fruits Dairy Protein Foods Vegetables 7. Review each food group you were below recommendations. For each food group, what are some foods to include in your diet to improve your intake? (2 points) I ought to limit some grains intake, mainly reducing my rice intake. Also, there was too much seafood intake and I should cut it into half. In addition, I should add more fruits, no matter whole fruit or juice, to my diet; add some milk, yogurt, and cheese in take; and add more vegetables in order to meet the recommended intake of fruits, dairy and vegetables.

Part 5: Food Diary Project Reflection (limit each response to 50-200 words) (24 points total) 1. Reflect on your intake of total carbohydrates, added sugars, and fiber. In your response, also include one dietary change you could make to improve your fiber intake and suggest one dietary change you could make to help lower your added sugar intake. The new Dietary Guidelines for Americans 2020-2025 propose including a recommendation to consume less than 6% of calories from added sugars—do you think this is an achievable recommendation? Why or why not? (4 points)

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My intake of total carbohydrates exceeds the standard and the status is OK; my intake of fiber is blow the standard; and my added sugar is far below the standard. Among my food record, the main reason leading to insufficient fiber is the lack of vegetables so I should include more green-leaf vegetables to my diet. My added sugar intake is so little because I always keep an eye on food label in order to eat less added sugar and I think it’s a simple caution which should be made by all people. The recommendation of consuming less than 6% of calories from added sugars is achievable, in my opinion, because calories from added sugar in my diet only count for about 1% from total calories.

2. Reflect on your intake of total fat and saturated fat. What improvements could you make in your diet in terms of the amount and type of fat to help reduce your risk for heart disease? Give at least two specific examples of foods you could add, reduce, or substitute in your diet. (4 points) Coincidently, both my total fat and saturated fat intake just reach the recommended level of about 25(%kcal) and the limit level of 31g. One way I would choose to reduce the saturated fat level is to substitute fatty meats to lean meats and also add less butter while cooking.

3. Reflect on your protein intake. Discuss the quality of protein in your diet (describe the difference between complete versus incomplete sources) and write an example of two high-quality protein sources to incorporate in your diet. (4 points) My protein intake exceeds the recommended level a lot, about three times. The difference between complete and incomplete proteins is that complete proteins contain 9 essential amino acids while incomplete proteins don’t. Examples of high-quality protein sources in my diet include Meat, eggs, and plenty of seafood.

4. Reflect on your physical activity level. What physical activities do you enjoy doing? How has your physical activity level changed since being in college? Do you often meet the recommendation of engaging in moderate-to-vigorous physical activity for 150 minutes each week? What is one change you can make in the next month to prioritize being active? (4 points)

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My physical activity level reaches moderate-to-vigorous. I take Ring Fit Adventure on my switch about 30 minutes every working day and count for about 150 minutes a week. One change I would make next month is I am going to add some outdoor activities, such as basketball and skateboard.

5. Thinking about what you have learned about your diet from this project, pick one dietrelated chronic disease (i.e. heart disease, type 2 diabetes, cancer, obesity, osteoporosis, etc.) and discuss your potential risk factors as they relate to your diet and physical activity level. What could you change in terms of diet and/or exercise and/or lifestyle to decrease your risk for this specific chronic disease? What are the strengths and weaknesses of your current dietary pattern? (4 points) One thing that caught my attention is the intake of sodium. I took too much sodium, about three times the limit level. Too much sodium intake would lead to high blood pressure, heart disease, and stroke. It can also cause calcium losses, some of which may be pulled from bone. I should add other spices such as pepper, nutmeg and coriander instead of salt in my diet. My calories amount and percentages in different sections are pretty balanced, but I should add more fruits and vegetables which was directly shown as a huge loss in food record. 6. What is one goal you can set for yourself to improve your eating habits in the next month? (4 points) I want to keep tracking the food I eat every day and change the next day diet depending on the food record of the previous day. The most optimal situation is that every data in my food record could reach the recommended level at the end of next month. In addition, as I mentioned above, I will try more outdoor activities.

Grading Rubric: Total Points Possible = 100 points Section Part 1

Question(s) Full credit Food record 15 points: form attachment Completed food records

Part 2

1-3

10 points: All boxes are checked and all

Partial Credit 2 records = 10 points; 1 record = 5 points -0.5 point for each incorrect number; -0.5

No Credit 0 points: Missing food record attachment 0 points: either left blank or the calculations are

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Section

Question(s)

Full credit calculations are correct

Part 3

1 (average kcals + tables)

4 points; correct calculations

Part 3

1a, 1b, 1c

3 points; all boxes are checked

Part 3

2 (includes 2a, 2b)

4 points; correct fiber calculations and the checked box

Part 4

% of standard table

17 points for completed table with correct calculations

Part 4

1-5

Part 4

6

20 points (4 points for each question): Thoughtfully addresses all parts of the question 1 point: completed table

Part 4

7

Part 5

1-6

2 points: Thoughtfully addresses all parts of the question 24 points (4 points for each question): Thoughtfully

Partial Credit points for each unchecked box (max = -10 points) - 0.5 points for each missing or incorrect number -0.5 points for each box that is not checked (max = -1 point) - 0.5 points for each missing or incorrect number; -0.5 points for no checked box -0.5 points for each incorrect or blank number (max = -17 points) -1 point for each missing part of the question and/or if the answer is not as thoughtful 0.5 points: partially completed table -1 point if missing part of the question and/or if the answers are not as thoughtful -1 point if missing part of the question and/or if the answers are

No Credit incorrect

0 points: either left blank or the calculations are incorrect 0 points: no boxes checked

0 points: either left blank or the calculations are incorrect

0 points: either left blank or the calculations are incorrect 0 points: either left blank or did not address the question

0 points: blank table 0 points: either left blank or did not address the question 0 points: either left blank or did not address the question

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