3-Day DIET ANALYSIS ASSIGNMENT This assignment is designed to give you helpful i

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3-Day DIET ANALYSIS ASSIGNMENT

This assignment is designed to give you helpful information and insight about your dietary behaviors and food intake. You will complete this assignment in two phases. For Part A you will track your food intake over a three day period, and then enter your food and print reports using the Super Tracker program available at www.choosemyplate.gov. For Part B you will answer questions in the attached 3-Day Diet Analysis Summary.
                                                  Part A

Step One: Record FOOD AND BEVERAGE INTAKE for 3 DAYS

Track your food and beverage intake for a three-day period (two weekdays [Monday through Friday] and one weekend day [Saturday or Sunday]). These three days DO need to be consecutive. You may use the sample form attached to record your intake (one for each day) and then enter your food items into the tracker program.

Ideally record your intake following each meal or snack rather than waiting until the end of the day and trying to recall food items and amounts. This will prove to be more accurate and representative of your actual intake.

Eat (and drink) as you normally would. This will provide you with the most useful information and feedback.

You are not graded on how much broccoli you eat! You are graded on how accurately and thoroughly you: (1) Record your foods; (2) Enter information into the program; (3) Obtain three printed reports, and; (4) Analyze the data/answer questions in the Three-Day Diet Analysis Summary.

Record food items as completely and accurately as possible, listing separate ingredients when indicated (e.g., don’t just write “sandwich”, but include type of bread, filling, vegetables added, sauces and condiments). This will be very helpful when looking up food items online.

Don’t forget beverages, including alcoholic beverages, sodas, juice, and water. Record or enter beverages or liquids in cups or ounces.

For the purposes of this assignment, do not enter any additional vitamin-mineral or other supplements that you take. We want you to examine your nutrient intake from foods and beverages you typically consume rather than from dietary supplements.

Estimate the amounts or serving size you consume as closely as possible in units, such as cups, ounces, tablespoons, and teaspoons. Use the guide below to help you estimate portion sizes.

* 3 oz. cooked meat: size of a deck of cards
* 1 oz. meat: size of a matchbox
* 1 oz. cheese: size of 4 dice
* Medium potato: size of a computer mouse or tennis ball
* 2 Tbsp. (tablespoons) peanut butter: size of a ping pong ball
* 1/2 cup pasta: size of a tennis ball
* 1 slice of bread or one slice of processed cheese weighs about an ounce

Be descriptive.

It is helpful to include brand name for packaged foods and name of restaurant chain for fast food selections along with serving size or amount. This might help you remember what you ate and more accurately find the food item or a similar item when you search the program database.

Describe the food. Is it grilled, sautéed, fried or breaded? Are the vegetables raw, steamed or sautéed with butter/oil?

Step Two: GO TO WWW.CHOOSEMYPLATE.GOV for the “SUPER TRACKER” DIET ANALYSIS PROGRAM and set up a profile and enter foods.

Go to Super Tracker and then Create Profile to set up your free account. For the purposes of this assignment, we will be using the “Food Tracker” option only. You may utilize “Physical Activity Tracker” and/or “My Weight Manager” if you are interested – NOT required.

Click on Food Tracker.

Enter the first DATE you recorded your intake (date located in top left corner).

Begin entering each food item for that day.

Repeat for the remaining two days recorded.

Remember the DATES you select as this is the only way you will find the record when you return to the site.

After you have recorded your three days of food intake under Food Tracker, go to the “My Reports” button to print the following three reports (In PDF or Word):

**When prompted, enter first and last dates to produce an average, and click “Create Report”**

Food Groups & Calories (average of three days)

Nutrients Report (average of three days)

Meal Summary

These three printouts will be used to answer questions in Part B

PART B

Using the three printouts generated - Food Groups & Calories, Nutrients Report, and Meal Summary, evaluate your diet by completing these 9 questions about your diet.

To get full credit for this term project you are required to submit the following:

3-Day Diet Analysis Summary Project Report, 9 questions, typed

Copies of the average reports from ChooseMyPlate

Food Groups & Calories (average of three days)

Nutrients Report (average of three days)

Meal Summary

This project is worth 100 possible points. Be thorough with your answers in order to get maximum credit.

3-DAY DIET ANALYSIS SUMMARY Project Report          

The purpose of this summary is to interpret the data generated in the three Supertracker reports: Food Groups & Calories, Nutrients Report, and Meal Summary. Remember you are assessing your diet here – you are to take a thoughtful look at the reports to gain insights about your diet. Include discussion of the data, comparison of data (target vs. what was eaten), what nutrients might be lacking (or in excess), and specific food recommendations/changes to improve the nutrient balance.

Answer each of the following questions in your typed report. Number each section as you cover the topics. Use as much space as you need to adequately answer questions.

1. How does your diet compare to your recommended intake for each food group? Using the printout “Food Groups & Calories” compare your 3-day average intake to the recommendations (target) for EACH food group listed below with specific data comparisons. (i.e. “3 servings were the target and I only consumed ½ serving….). If you are under the target intake, what nutrients might you be lacking? What foods would you choose to make up the deficit? If you met the target, make a statement of adequacy. Comment on excess as well; do you need to eliminate and foods or is an excess good? If you met all the recommendations, make an overall statement of adequacy. (14 pts max)

a. Grains and whole grains:

b. Vegetables:

c. Fruit (compare whole fruits to juice intake):

d. Dairy:

e. Protein Foods (compare the different sources):

f. Oils:

g.Empty Calories: (saturated fats and added sugars)

2. Compare your 3-day average intake to the recommendations (target) for calories, protein and carbohydrate. If you met all the recommendations, make an overall statement of adequacy. If NOT, how can you improve these areas? Use words and DATA to compare these and make specific food recommendations for improvement. Keep in mind that the grams of protein in your diet is more important than the %. (12 points max)

a. Total Calories vs target:

b. Protein (grams AND % calories).

c. Carbohydrate (% calories AND grams, fiber, added sugars): Where is most of your fiber coming from? The AHA recommendation for “added sugars” in the diet is 25 g for women and 38 g for men – compare to your intake. Don’t use the ChooseMyPlate guideline. How can you make improvements?

3. Compare your 3-day average fat intakes to the recommendations. Assess % calories from total fat, saturated fat, cholesterol and -linolenic acid (these are your omega-3s that are hard to get). Where is most of your fat coming from?   Use words and data to compare these and make specific food item recommendations for improvement if needed. Are you over or under the desirable target and is this good or bad? What foods should be eliminated or added? Use textbook as a reference.) (10 points max)

4. Evaluate your mineral intake. A deficiency is less than 75% of the target; over 150% is getting excessive. Calculate the percentage ratios so you know the % above or below.   If you are under the target intake, identify 2-3 specific foods that you might include (and actually eat!) that would boost intake of the nutrient. If you are over 150%, what are the possible toxicity complications? (Use your textbook as a reference.)

Even if targets are met, you must comment on calcium, potassium and sodium intakes. How can you improve your diet?   (10 points max)

5. Evaluate your vitamin intake. Calculate the ratio of your intake to the target. Comment on those under 75% or over 150% of the target like you did with minerals. Make a statement of adequacy if you are within all recommendations. Provide the DATA. What specific foods (give me 3 specific food items) that would boost intake of the nutrient. Again, if there are possible toxicity effects, point those out.   (10 points max)

6. Are you taking any nutrient or herbal supplement? If yes, please list with amounts, and explain why you take them. If no, considering your intake analysis, do you feel supplementation is warranted? If so, from which supplements in particular might you benefit? (10 points max)

7. What is your fluid intake on average? How much plain water do you usually drink? How much soda, milk, fruit juice, etc. do you drink? All these fluids contribute to your fluid intake. Comment on your average daily fluid intake and compare your intake with the recommendation (check out your textbook). Evaluate the nutritional quality of the type fluids you consume. (10 points max)

8. Discuss two best nutritional aspects of your diet. BE SURE to explain WHY you think they are strong points. Your essay must connect your aspect to health benefits. These need to be diet/food related and be supported by the nutrient report or food group data reports. Provide DATA to support this. (12 points max – I need an essay)

9. Discuss two areas of weakness in your diet and provide two specific dietary modifications you could implement to improve your diet. BE SPECIFIC. Where are your weaknesses and how can you improve on those short comings? Eating more vitamin C foods is not specific ~ identify specific foods and servings sizes with vitamin C content is specific. This is your chance to identify and correct any shortcomings in your diet. Include justifications. (12 points max)

This is an in depth look at your diet. You cannot adequately answer all these questions in two-pages and earn full credit.

Explanation / Answer

3 Day Diet Plan

3 days diet plan can help to maintain the weight. One can continue this diet plan to weight loss system.

Day 1

Breakfast: black tea or coffee,

1/2 a grapefruit,

1 piece of toast with 1 Tablespoon of peanut butter

Lunch: 1/2 cup tuna

1 piece dry toast,

black coffee or tea

Dinner: 3 ounces lean meat,

1 cup green beans,

1 cup carrots,

1 apple,

1 cup vanilla ice cream.

Day 2

Breakfast: 1 egg,

1 slice dry toast,

1/2 banana,

black coffee or tea

Lunch: 1 cup cottage cheese and six crackers..

Dinner: two hot dogs,

1 cup broccoli,

1/2 cup carrots,

1/2 banana,

1/2 cup vanilla ice cream

Day 3

Breakfast: one apple,

1 ounce cheddar cheese,

five

Lunch: one hard-boiled egg,

one slice dry toast.

Dinner: 1 cup tuna,

1 cup carrots,

1 cup cauliflower,

1 cup melon. One can use low fat ice cream as dinner .

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