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The purpose of this assignment is to gain practical experience using several different areas to
evaluate the adequacy of your diet: comparison with the MyPlate, comparison with the
Recommended Dietary Allowance (RDA), calorie intake and energy need estimation. This project
is an in-depth analysis of your personal dietary intake. This assignment is NOT question and
answer, but rather a guideline to help you analyze the reports printed out from the Diet Analysis
PLUS. For instructions for the Diet Analysis PLUS see pages 1-26 in the textbook.
This project should be turned in on time, organized to match the rubric outline (sections A, B, C, D,
and E & F) and in a project folder. Each week until the deadline the class will discuss a new
section, it is important to keep up with the weekly assignment in order to be adequately prepared to
turn in the completed project.
Sections/Tabs
A. 3 Day Diet Record (10 points)
Keep a record of everything you eat for 3 consecutive days. Be sure to include all
consumptions for breakfast, lunch, dinner, snacks, and including liquid. The more accurate
your record, the more accurate the data will be for analysis. NEXT input the daily log into
the Diet Analysis PLUS by clicking on the Track Diet. Print out the Daily Food Log for
each day, you should have at least 3 pages.
SAMPLE
Joyce Marie Brusasco, brusasjm@lamission.edu
Profile: Joyce Marie, Daily Food Log for Apr 08, 2014
Breakfast
Pancakes (Master Mix) 1 svg. 130 kcal
Coffee, Brewed 16 fl. oz. 5 kcal
Blueberries 0.5 c. 41 kcal
Tangerine 2 item 93 kcal
Lunch
THINKTHIN Protein Bar, Chunky Peanut 1 item 240 kcal
Butter, Gluten Free
Emergen-C 9.3 g 20 kcal
Dinner
SIMPLY MACARONI & CHEESE 3 c. 840 kcal
Total: 1369 kcal
or
Page 1 of 4
Brusasco, J.M. (2014) Revised Diet Analysis Project
Here are questions you should consider when analyzing and be sure to write in paragraph form:
What did you learn about your diet when comparing it with this government standard?
If your intake did not meet the minimum number of servings from a USDA Food Group
(see page 40 & 41 in the textbook), then list some of the reasons why.
What nutrients are you getting from your food choices? Based on the food groups (page
40 & 41)?
Did your diet provide an adequate variety of foods or were your choice monotonous?
What could you do to improve the variety in your diet?
What were the strengths of this 3 day diet?
C. Compare your intake with the Recommended Dietary Allowances (RDA) (40 points)
Print out the Intake Spreadsheet for all 3 days – this print out will be approximately 9 pages
SAMPLE
Profile: Joyce Marie, Intake Spreadsheet for Apr 10, 2014
Item Name Meal Quantity Wt(g) Kcal(kcal)
Banana Breakfast 1 item(s) - Medium 118 105.02
Coffee, Brewed Breakfast 16 fluid ounce(s) 474 4.74
Kale Breakfast 1.25 cup(s) - chopped 83.75 41.88
Blueberries Breakfast 0.5 cup(s) 72.5 41.33
FAGE TOTAL Yogurt, 0% Breakfast 0.5 serving(s) - 1 serving is 6 oz 85 50
Item Name Protein(g) Carb(g) Fat(g) Sat Fat(g)
Banana 1.29 26.95 0.39 0.13
Coffee, Brewed 0.57 0 0.09 0.01
Kale 2.76 8.38 0.59 0.08
Blueberries 0.54 10.51 0.24 0.02
FAGE TOTAL Yogurt, 0% Fat, 9 3.5 0 0
Plain
Print out the Intake vs. Goals for all 3 days – this should only be a couple of pages.
SAMPLE
Profile: Joyce Marie, Intake vs. Goals for Apr 8, 2014 - Apr 10, 2014
Nutrient DRI Intake %
Energy Kilocalories 2120 kcal 1,000.54 kcal 47%
Protein 52.62 g 35.2 g 67%
Carbohydrate 236.0 - 341.0 g 102.34 g 30%
Fat, Total 46.0 - 81.0 g 17.82 g 22%
Fat Saturated Fat < 21 g 7.4 g 35%
Monounsaturated Fat * 0.27 g
Polyunsaturated Fat * 0.51 g
Trans Fatty Acid * 0g
Cholesterol < 300 mg 40.12 mg 13%
Essential Fatty Acids
When analyzing this section, you need to consult the very front of the textbook page A & B. This
chart at the front of the textbook will help you find the RDA for your age and gender.
Here are questions you should consider when analyzing and be sure to write in paragraph form:
Do you meet the dietary recommendations?
What do you learn about the foods you ate from the reports (be specific with several items)?
Are you regularly including nutrient dense foods in your diet?
Page 2 of 4
Brusasco, J.M. (2014) Revised Diet Analysis Project
Recommended Yours
Carbs 45%-65% 954-1,378 kcal 41% 409 kcal
Protein 10%-35% 212-742 kcal 14% 141 kcal
Fats 20%-35% 424-742 kcal 16% 160 kcal
Here are questions you should consider when analyzing and be sure to write in paragraph form:
What do the percentages tell you about your diet?
In the chart there is the most recent recommended of carbs, proteins and fats plus your
actual intake. If your percentages were not within the recommendations what do you
think might be the reason?
What improvements could you make in your diet to meet the recommended percentages
of Carbohydrates, Proteins and Fats?
Page 3 of 4
Brusasco, J.M. (2014) Revised Diet Analysis Project
Here are questions you should consider when analyzing and be sure to write in paragraph form:
How do your total daily calorie needs compare to your average calorie intake?
Which calorie level do you think is more accurate and why?
What would you expect to happen to your weight if you eat at the level of your dietary
analysis?
How did your energy intake compare with your actual need?
What problem areas could you see with your current energy intake?
Where can you increase your level of activity?