1. What % of your grains were whole grains? What does MyPlate recommend for whole grains?
Hint: look at the amount of whole grains you ate compared to the total number of grains eaten; show your work or rationale.
2. Write 2 ways to increase your whole grains.
3. What are some obstacles in doing this?
Fruits and Veggies
1. Compare your intake of fruits and vegetables to the intake recommended by MyPlate for each day.
2. Provide 2 suggestions for incorporating more fruits/veggies into your diet.
3. What are some obstacles in doing this?
Protein
1. What is your RDA for protein (.8g Pro/kg)? Show calculation.
Hint: 1 kg = 2.2 pounds; divide your weight in pounds by 2.2 to get kg
2. Are you meeting the RDA for protein? Hint: Look at your 3-day average protein intake and compare to your calculation in #7.
3. What are 2 disadvantages of excessive protein?
Fat
1. How does your daily total fat intake compare to recommendations?
2. Are you excessive in saturated fat and cholesterol intake compared to the MyPlate recommendations?
3. State 2 ways to increase good fat sources and decrease bad fats sources in your diet.
Calories
1. How does your overall caloric intake compare with recommendations?
2. If you continue to eat this way, how will your weight be affected?
3. What is your BMI and what category does this put you in? What does BMI mean?
1. List all vitamins that are under the DRI for your age group. Additionally, note the vitamins that come < 80% below your DRI. Hint: You have to calculate this.
2. For each vitamin below 80% of the DRI, list deficiencies that can occur if you continue to take less than the DRI.
3. What foods can be added to bring your intake of these vitamins up to 100%?
4. Should you take a vitamin supplement? Why or why not?
5. Are there any vitamins that you are taking greater than the tolerable upper limit (TUL)*? If so, what is the TUL and what are the side effects of taking getting above the TUL of that vitamin?
Minerals
6. List all the minerals are under the DRI for your age group. Additionally, note the minerals that come <80% below the DRI. Hint: You have to calculate this.
7. For each mineral below 80% of the DRI, list deficiencies that can occur if you continue to take less than the DRI.
8. What foods can be added to bring your intake of these minerals up to 100%?
9. Should you take a mineral supplement? Why or why not?
10. Is there any mineral that you are taking greater than the tolerable upper limit (TUL)*? If so, what is the TUL and what are the side effects of taking greater than the TUL of that mineral?
11. What was your 3-day average calcium intake and how did it compare to the DRI? If it was under the DRI how can you increase your intake?
12. What was your 3-day average iron intake and how did it compare to the DRI? If it was under the DRI how can you increase your intake?
13. What was your 3-day average sodium intake and how did it compare to the recommended intake limit? If it was over the recommended amount how can you lower your intake?
14. What was your 3-day average potassium intake and how did it compare to the DRI? If it was