NUTR 1030- Personal Nutrition

Cassandra Lee
Due Date: 10-27-14

Student Name:

APPLYING NUTRITION KNOWLEDGE

Assignment #3 (100 points)
Grains
Vegetable Fruits
Dairy
Protein
1.)
(15
s
Foods
Target
8 oz
3 cups
2 cups
3 cups
6 oz
Eaten
13 oz
1 cups
1 cup
2 cups 3 oz
Status
Over
Under
Under
Under
Under
points) Enter Bobs typical 1 day diet into the Food Tracker and attach the
Nutrient Intake Report.
2.)
a. According to the food tracker, Bob should be getting 150 minutes of
Macronutrient

% of Total Calorie
Intake
Carbohydrate
464g
59%
Fat
107g
31%
Protein
92g
12%
physical activity per week. He is only getting 80 minutes by doing 10
minutes of walking five times a week and swimming for 30 minutes once
a week, and therefore not meeting his target.
b. The FoodTracker says that Bob should be consuming 2400 calories per
day. Bob is 717 calories over his limit, consuming a total of 3117 calories
in one day.
3.)
4.)
a. 98% of Bobs grains are from refined grains.
b. 100% of Bobs fruit comes from whole fruit.
c. 65% of Bobs dairy intake is from milk and yogurt.
5.)
Has Bob exceeded limit of:
a. Empty calories? Yes, his limit is 330 calories and he ate 1006.
b. Oils? Yes, his limit is 7 tsp and he ate 9 tsp.
c. Saturated fats? Yes, his limit is 27g and he ate 39g.
d. Sodium? Yes, his limit is 2300mg and he ate 3717mg.
6.)
7.)

Grams

a. The DRI for fiber for males that are 19-50 years old is 38g per day.
b. According to the DGA, Bob should be eating 34g of fiber per day, if
eating his target number of calories.
2400kcal x 14g/1000kcal = 33.6g fiber/day
c. Bob ate 20g of fiber in his day, which is significantly below the DRI
value and the DGA recommendation.

Micronutrient
Potassium
Magnesium
Vitamin A
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Choline

Specific Foods (list at least 2 for each micronutrient)

Baked sweet potato, white beans
Almonds, peanut butter, black beans
Carrots, butternut squash
Sweet red pepper, oranges
Salmon, tuna
Sunflower seeds, avocado
Spinach, Brussels sprouts
Eggs, lean beef

8.)
9.)

Bobs calorie intake is 3117 calories per day, which is 717 calories more
than his daily recommendation from the SuperTracker, which is 2400
calories. To lose weight, he must burn more calories than he consumes,
so he must eat fewer calories than what he is now. Some easy changes
Bob can make to adjust his daily intake are switching from 2% to fat free
milk (saves 30 calories), from a bagel with raisins to a whole wheat
English muffin with raisins (saves 144 calories) and from soft drinks and
Gatorade to water (saves 340 calories). Portion sizes can also make a
huge difference in cutting back on calories. For example, the two Subway
cookies he ate were a total of 427 calories, but if he had only eaten one,
he would have only consumed 214.

10.)

One dietary change I would recommend for Bob is to pay more attention
to the micronutrients he consumes. Right now, he has some deficiencies
in eight different micronutrients. Sometimes they can be overlooked
because they are needed in such small amounts, but they preform
important functions in your body and you need to have sufficient amounts
of each. To get more of these micronutrients, you can refer to the above
chart listing foods that are high in each specific vitamin and mineral.
Some common foods that contain high levels of almost all of those
micronutrients are spinach, salmon and eggs.
Another thing I would discuss with Bob is his fiber intake. He is currently
only eating 20g of fiber a day, instead of the recommended 34-38g. Fiber
is important for bowel health as well as satiety. To increase his fiber
intake, Bob can switch many of his refined grain products for whole grain
products. One change can be switching his frosted flakes for oatmeal. He
can also get fiber from whole fruits and vegetables, like broccoli or apples

(with skin). These fruits and vegetables are healthy replacements things
like cookies or chips at the end of a meal, since they are lower calorie and
more nutrient dense options.
Bobs physical activity level is also much lower than what it should be,
according to the FoodTracker. He is exercising for 80 minutes each week,
while the SuperTracker recommends 150 minutes of physical activity per
week. Physical activity is great for your body in a variety of ways: it
improves your cardiovascular system function, lowers blood pressure,
strengthens bones and joints, improves immune system function and
much more. In addition to these benefits, exercise aids in weight loss
when combined with a healthy diet. Bob doesnt have to do anything
drastic to increase his activity level, either. He can begin to do 30
minutes of swimming three times a week instead of one, and do 10
minutes of walking six times a week instead of five. If he doesnt have
time to go swimming that often, he could just begin to walk for 20
minutes instead of 10 six times a week, and only go swimming once.
There are lots of possibilities, many of which dont take a large time block
out of Bobs day.
One last thing I would like to discuss with Bob is the importance of the
food groups. Although he is about 700 calories over his recommended
calorie intake, the only food group he ate a sufficient amount of is the
grains group, most of which were refined grains. The amount of fruits,
vegetables and protein he ate were only half of the recommended
amounts! Incorporating more fruits, vegetables and protein foods into his
diet can actually be a big help in making many of the diet changes that
we talked about earlier. Replacing energy dense foods containing mainly
empty calories with nutrient dense foods such as whole fruits and
vegetables will help him consume more micronutrients and fiber. Protein
foods will help him eat less, since they will keep him feeling satisfied for
longer. The food groups are important because they all contain different
beneficial nutrients. You cant obtain all of the nutrients your body needs
without some variety in your diet!