MyDiet Analysis Project Part
For Part II of this project, you will use the following data to answer questions about Carbohydrates, Proteins, and Fat:
- The Actual Intake vs. Recommended Intake Report
- The All Nutrients Spreadsheet
- The Calorie and Fat Sources Report
Remember, your answers must be typed and in complete sentences to receive full credit.
I. EVALUATE YOUR CARBOHYDRATE INTAKE
a. How many grams of carbohydrate did you consume? (Actual Intake vs. Recommended Intake)
b. How many calories does this represent? (Remember, 1 gram of carbohydrate contributes 4 kcal.)
c. It is estimated that you should have at least 130 grams of carbohydrate/day to avoid ketosis. How does your intake compare with this minimum? (Actual Intake vs. Recommended Intake)
d. Look under the source of calories heading in your Calorie and Fat Sources Report. What percent of your total calories came from carbohydrate? Explain how your answer compares with the recommendation that 45-65% of your total calories should come from carbohydrate?
e. How many grams of sugar did you consume? How many calories does this represent? (Multiply your grams of sugar answer by 4 to answer this.)
f. Which 3 foods did you consume that contain the highest level of sugar? (All Nutrients Spreadsheet)
g. Discuss how your diet compares with the American Heart Association recommendation that women consume no more than 100 calories of added sugar daily and men consume no more than 150 calories of added sugar daily.
h. What is your consumption of dietary fiber (in grams) that you recorded for 3 days? (Actual Intake vs. Recommended Intake)
i. Which 3 foods from your All Nutrients Spreadsheet Report are good sources of fiber? (At least 3 grams or more.)
j. Explain 3 reasons why fiber is important in your diet.
k. Discuss how your diet compares with the dietary recommendation of consuming 25g of fiber/day for women and 38g of fiber/day for men. (Actual Intake vs. Recommended Intake))
l. Explain how you can better reach the dietary recommendations for fiber. Explain what specific foods (Not Pills) you would need to add or delete from your diet.
II. EVALUATE YOUR FAT INTAKE
a. How many grams of fat did you consume? (Actual Intake vs. Recommended Intake)
b. How many calories does this represent? (Remember, 1 gram of fat contributes 9 kcal.)
c. Look under the source of calories heading in your Calorie and Fat Sources Report. What percent of your total calories came from fat? Explain how your answer compares with the recommendation that 25-35% of your total calories should come from fat?
d. Look under the source of fat heading in your Calorie and Fat Sources Report. What is the percentage of saturated fat that you consumed? Explain how your answer compares with the recommendation that less than 10% of your calories should come from saturated fat. Look at your All Nutrients Spreadsheet Report. What foods did you consume that contributed the most saturated fat to your diet?
e. Look under the source of fat heading in your Calorie and Fat Sources Report. What is the percentage of trans fat that you consumed? Look at your All Nutrients Spreadsheet Report. What foods did you consume that contributed the most trans fat to your diet?
f. Look at the source of fat heading in your Calorie and Fat Sources Report. What is the percentage of monounsaturated fat that you consumed? What is the percentage of polyunsaturated fat that you consumed? Compare your percentage of monounsaturated and polyunsaturated fat answer to your percentage of saturated fat and trans fat answer. Is it above, below, or on target with your saturated and trans fat percentage answer? Explain 3 food sources (Not Pills) that you need to consume that are high in monounsaturated fat and polyunsaturated fat.
g. Look at your Actual Intake vs. Recommended intake Report. How many grams of Omega 3 fatty acids did you consume? Explain how your answer compares with the recommendation that men need to consume 17 grams/day and women need to consume 12 grams/day. Explain what 3 specific foods(Not Pills) that you need to consume to better reach the recommendation for Omega 3 fatty acids
h. What is your consumption of dietary cholesterol? (Actual Intake vs. Recommended Intake) What are the top 3 foods that contributed the most cholesterol to your daily intake (All Nutrients Spreadsheet Report)
i. How does your dietary cholesterol intake compare with the suggested limit of 300 mg/day? (Actual Intake vs. Recommended Intake) Is it high, low, or on target?
j. Explain the importance of having a suggested limit of less than 300mg/day? If your intake is above 300mg, explain what the health consequences will be.
Explain 3 ways that you can maintain healthy blood cholesterol levels according to your textbook in chapter 5.
EVALUATE YOUR PROTEIN INTAKE
a. How many grams of protein did you consume? (Actual Intake vs. Recommended Intake)
b. How many calories does this represent? (Remember, 1 gram of protein contributes 4 kcal.)
c. Look under the source of calories heading in your Calorie and Fat Sources Report. What percent of your total calories came from protein? Explain how your answer compares with the recommendation that 10-35% of your total calories should come from protein?
d. Calculate your personal protein RDA. Show your calculations.
e. Open up the Dietary Reference Intake file. Scroll down until you find the RDA for Protein for your age and sex. How does your personal protein calculation compare to the RDA for protein of your age and sex?
f. How does your grams of protein answer in #a compare with your personal protein calculation answer in #d? It is suggested that you eat no more than twice your RDA for protein. Does your intake exceed twice your RDA? If so, you are spending protein prices for an energy-yielding nutrient and displacing other foods. What substitutions could you make in your day's food choices so that you would derive the energy you need from carbohydrate rather than from protein?
g. Look at you All Nutrients Spreadsheet Report. Are you consuming most of your protein from plant or animal sources? Explain 2 health risks associated with consuming a diet high in protein. Suggest 3 meat alternatives from plant sources that you could add to your diet.