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Diet Analysis Project


Diet Analysis Project Outline: 1. Personal Profile 2. Calorie Level 3. Protein Intake 4. Fat Intake 5. Fiber Intake 6. Sodium Intake 7. Vitamins and Minerals 8. Final Analysis 9. Attachments: Reports Personal Profile (1 pt) 1.) What is your BMI? (show your math). Your BMI belongs to: ______Underweight + Normal ______Overweight _______Obese 2.) Do you meet the recommended guidelines for physical activity? How? I train at least for 1 hour per day and try not to eat too much food in the evening. 3.) Name two ways you could increase your activity level. I could run more kilometers and do more activities that require more walking and less sitting. I could also replace croissants and coffee from my diet with fruit snacks. 4.) Has your activity level changed since the beginning of this course? If so, how? Due to this course I realized the importance of exercise. Calorie Level (1 pt) 5.) What was your average (3 day) calorie intake? My average calorie intake is 1471 calories/day. 6.) What was your recommended daily caloric intake in order to maintain your CURRENT weight? My recommended calorie intake is1987 calories/day 7.) On average, how many calories were you either OVER or UNDER your recommended level? I was under 581 calories/day 8.) What are the health consequences that will result if this difference continues for long periods? I may lose too much weight and my protein level will reduce, too. Basically all those valuable vitamins and minerals will be lacking, and my muscle weight will reduce considerably. Protein Intake (2 pts) 9.) Using the DRI table in your textbook (on the inside cover of your textbook) determine what the RDA for protein for your age and gender is: 52g of protein per day 10.) From your Diet Analysis, how many average grams of protein do you actually eat per day? 54g of protein per day (50-174) 11.) Based on your average daily protein intake and the RDA, what %RDA of protein did you consume? (Show your math). 103,85% From %RDA of protein 12.) Compare your current protein choices (source or amount) and protein intake (total mount) to the mini diet analysis you did at the beginning of this course. Have your protein choices or protein amount changed? If so, how have they changed? If not, do they need to be changed, and how could you do this? I have increased my protein intake and the sources changed, too. Now I consume more protein from meats and liquids (milk, soups etc.). Fat Intake (2 pts) 13.) How many grams of fat did you eat, on average, per day? 51 g of fat per day 14.) Determine what percentage of total caloriescame from total fat. (Show your math) 31.4 % total calories from fat 15.) The USDA 2010 Dietary Guidelines for Americans recommends that you eat less than 20-35 % of total calories from fat. 16.) Was your 3-day fat intake average more or less than the federal government’s recommendations? In line with recommendations MORE or LESS 17.) How many grams of saturated fat did you eat, on average, per day? 14,8 g of saturated fat/d 18.) What percentage of your total calories came from saturated fat? (Show your math) 9,11% total calories from saturated fat. 19.) The USDA 2010 Dietary Guidelines for Americans recommends that you eat less than 10 % of your total calories from saturated fat. 20.) Was your 3-day saturated fat intake average more or less than the federal government’s recommendations? In line with recommendations MORE or LESS 21.) Look at your 3 day food lists. According to your intake spreadsheet, what are the 2 foods you ate that contained the most saturated fat, how much saturated fat did they contain, and what would be good replacements of those foods? Food Grams of saturated fat Good replacement CULVER'S Soup, Cauliflower Cheese 6.0 Beef consomme QUAKER Cereal, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH 2,55 Fitness Crunch Tuna Salad 2,37 Caesar Salad 22.) How has your total and saturated fat profile changed since the mini-diet analysis done at the beginning of the course? I have increased the consumption of foods with less saturated fats. Fiber Intake (2 pts) 23.) How much average fiber did you consume according to your 3 day Average Intake Report? 7 grams of fiber/day (intake). 24.) How much fiber per day should you have consumed? (Based on either the Adequate Intake or the Diet Analysis Goals recommendation) 25 grams of fiber/day (goal). 25.) Based on your food list, name one food you consumed that was high in soluble fiber and one high in insoluble fiber. None according to estimation, though the total fiber analysis shows 2,5 for French Fries and 1,7 for Peanut Butter Crunch. 26.) Has your fiber intake changed since the mini-diet analysis done at the beginning of the course? If not, how can you change your diet to better reach your fiber goals? I think it did not change much, and I need to increase fiber intake as it is now not up to the recommended level. Sodium Intake (2 pts) 27.) How much sodium did you eat on a 3-day average? 3540 mg sodium/day What is a Daily Reference Value (DRV)? DRV is an index which shows the recommended mixture of nutrient recommendations and reference values. It can include the population reference intakes, the daily average requirement for an individual etc. What is the DRV for sodium? 1500 mg sodium/day Did you consume more or less of the sodium DRV? MORE LESS 28.) Look at your 3-day food lists. List the 2 foods that likely contained the MOST sodium in your diet: 1. Soup, Chicken Noodle, Condensed, Prepared with Water 2. CULVER'S Soup, Cauliflower Cheese 29.) Has your sodium intake changed since the start of the course? If so, how? I started consuming less soup as before I was very keen on high-sodium foods. Now I still consume more than recommended, however, the level has decreased already. Vitamins & Minerals (2 pts) 30.) Did you, on average, consume enough iron? 17 mg amount consumed 18 mg amount recommended 1 mg amount difference. under OR over recommended level (circle one 31.) Were there any vitamins or minerals that you consumed in amounts less than the RDA or AI? For each nutrient you were low in, name a food that you will try to eat to increase this nutrient. I consumed way less vitamins A, C, D, and E. Also I consumed less than recommended Potassium, Calcium, Pantothenic Acid and Magnium. In general, the whole diet lacks more vitamins and minerals, but the overall food that needs to be increased is fruit and vegetables. 32.) Which vitamin/minerals did you consume above the RDA? I consumed more than recommended Zinc, Sodium, Vitamin B12, Folate, Vitamin B6, Niacin, Riboflavin, and Thiamin. 33.) Are there dangers of toxicity for the nutrients identified in question 32? If so, what are they, and how can you make food choices in the future that will help limit the intake of this nutrient? I am sure that Folate levels need to be decreased. So the food choices should be changed towards the consumption of less cereal crunch and more towards liquids like coffee, tea, and juices. 34.) Based on your vitamin/ mineral consumption, do you think you need to take dietary supplements? Why or why not? I am sure additional vitamins are needed with this diet, at least for Vitamins A, C, D, and E. Final Analysis (2 pts) 35.) Overall, has your diet improved, stayed the same or gotten worse since the start of this course. The diet has improved considerably; I have learned the key components of healthy diet and reached the level when I do not need to consume less food. Now I only need to improve the consumption of fiber and increase consumption of foods with minerals and vitamins. 36.) Based on this assignment and the nutrient analysis reports, what do you think about the adequacy of your diet? List 3 specific things you COULD do to improve your diet/health: a. eat more fruit and vegetables b. eat more raw foods c. decrease the consumption of heavy foods in the evening time 37.) List 3 things you are LIKELY to do to improve your diet/health: a. eat more fruit and vegetables b. eat less heavy foods c. eat more fruit 38.) Reflect on your answer to #36. What would motivate you to accomplish these goals? How could you alter your current lifestyle? Personal guidance from myself is the best motivation for me. No other person can really persuade me better than I can do myself. So I believe that this analysis already helped me focus on the right things in my diet. 39.) Our environments (campus, work, home, neighborhood) play a role in shaping our food and activity patterns. Reflect on your answer to #37. How do your various environments shape your food and activity patters? How would you alter your environment to help you accomplish the goals in #39? It would be difficult as people in my community usually do not care much about healthy food. They prefer to eat at McDonalds and other fast food restaurants. I wish to eat more healthy food, so it will be hard to demonstrate to the people that I replace the usual French fries snack with an apple or orange. Also, the activity patterns are shaped when my friends want to go to fast food restaurants, in this case I would only order a drink. I am really determined, and now I know how to improve my food consumption habits.More on https://qualityessay.com.
 
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