Part A –
Using the information from the Daily Food Group Target from the food tracker main page, to the right of the screen, for each of the five Food Groups, list any food group that you consume less than 50% of. List two specific foods for each food group that you could have eaten to get to 100%
Use the information on the Nutrient Report page to complete the rest of the questions. Write your total energy intake (Kcal)? This the total amount of calories you ate for the entire day. If your total calories is less or more than the recommended or target, state how many calories you are over or under.
Calculate the calories from carbohydrate. Multiply total grams of carbohydrate per day by 4 calories per gram
Calculate the calories from protein. Multiply total grams of protein per day by 4 calories per gram.
How many kcal is coming from fat? Multiply the percentage of fat by total kcal consumed for the day.
How many grams of fat did you consume? Divide total calories from fat by 9 from the previous question
Part B –
What is your daily intake of cholesterol in mg? Is your daily intake of saturated fat greater than 10% of your total calories? If your intake is higher than 300mg of cholesterol or total saturated fat is higher than 10%, what foods from your diet contributes the most cholesterol and saturated fat? How can a person lower there intake of saturated fat and cholesterol (chapter 5).
AID the percentages of kcal from carbohydrate, protein, and fat together. Does the result aID up to 100%. If your total is not 100%, and your calculation is off by more than 2%, recalculate the percentages of calories from carbohydrate, protein and fat. The percentages should be 100% or within a percent or two of 100%. Also if your food intake record include alcohol, this may also account for the discrepancy and you should indicate as such.
Did your intake of carbohydrate, protein and fat fall within Accepted Macronutrient Distribution range (AMDR – Chapter 2)? If not, list the macronutrient that is below or above the recommended intake.
How many grams of fiber did you eat in one day? How many grams of fiber is recommended for you? Does your intake meet your recommended intake? if not list three specific foods that are high in fiber, the serving size and amount of fiber in each that you can aID to your diet to meet your need for the day.
Are there any vitamins that you consume less than 50% of your recommended intake? If so list them.
Part C –
What is your sodium intake per day? List the top three foods in your diet that most of your sodium is coming from. List the amount of sodium in each of your top three foods. Click the + sign next to sodium to see your top three foods that contribute the most sodium to your diet. Does your intake of sodium less than 2300mg per day? If your sodium is less than 2300mg per day and you consume the same or more calories than the recommended intake, explain why your sodium level is low.If your sodium level is below 2300mg per day and your total calories is less than the recommended intake, Explain what would happen to your sodium intake if you consume the recommended intake of calories, then list three foods that are low in sodium (less than 100mg per serving), the serving size and the amount of sodium in each food. If your sodium level is more than 2300mg per day, list three foods that are low in sodium (less than 100mg per serving) that you could have eaten. List serving size and amount of sodium in each of your low sodium list you would eat.
What is your total intake of potassium for the day? Does your daily intake of potassium fall within the normal limit of 4,700 mg per day? List at least three foods that are high in potasium, and the amount you would need to eat to meet your daily need for potassium for the day. List amount of potassium in each food.
What is the immediate health consequence of a diet that is high in sodium (salt) but low in potassium? Be thoughtful with your response. You should read more about it in the chapter that discusses these two minerals in your textbook. If you write death, or heart attack, you will be incorrect and get a zero.
What is your impression regarding your nutrition health based on what you ate and the analysis of your diet? Is there anything that you would change? Do you believe that if you eat like this everyday, you are practicing good nutrition health? if so why? If not, why? Be specific with your response. Provide example of what you might change or how you can continue to maintain good nutrition health. Your response is not your opinion but should be based on everything you have learned about staying healthy with proper foods and lifestyle.