Assignment #2: Dietary Analysis (45 points)

Name: Lauren Wallace

Net ID: laurendw

Score: _

_/50

The assignment you submit should be entirely your own work.

SECTION I. RECORDING DIETARY INTAKE

DAY ONE
Day of the Week: Saturday Date: September 21, 2013

Leave a blank row between each eating occasion. In the three Eating Habits columns enter the appropriate code once for each eating occasion (see instructions).
Eating habits Actual amount eaten (include units) Translate into food group equivalent amounts
c Fruit 1/3 c Dairy

What you ate Food description Lower Nutrient Density? x x Honey Roasted Peanuts Banana 1 oz 1 large banana 2 oz Protein 1 cup Fruit Romaine Salad 2 cups romaine lettuce 1/2 cup peppers 2 Tbs Light Caesar Dressing 1 cup Linguini 1/2 cup chicken 1/2 cup broccoli 3 tbs butter 1 cup Vegetables 1/2 cup Vegetables 1 tsp Oil 2 oz Grain 2 1/2 oz Protein 1/2 cup Vegtables SoFAS x Quesidila 1 flour tortilla 4 oz cheese 1 oz Grain 1 3/4 cups Dairy Mango Sherbert 1/2 cup 1/4 cup Dairy x 1 3 5 2 4

Meal scale (1-5)

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Hunger scale
Before (0-7) After (0-7)

E.g. apple E.g. vanilla ice cream

1 medium c

Fried Egg Whole Grain Toast Tropicana Orange Juice

1 egg 1 slice 1 cup

1 oz Protein 1 oz Grain 1 cup Fruit

Pasta

DAY TWO
Day of the Week:Thursday Date: September 26, 2013

Leave a blank row between each eating occasion. In the three Eating Habits columns enter the appropriate code once for each eating occasion (see instructions).
Eating habits Actual amount eaten (include units) Translate into food group equivalent amounts 1 oz Grain 1/2 cup Dairy Lower Nutrient Density? x 2 Meal scale (1-5) Hunger scale
Before (0-7) After (0-7)

What you ate Food description

Pops Cereal with Milk

1 cup 1/2 cup 1% milk

Meatball Sandwich

2 slices multi-grain bread 4 meatballs 1/2 cup lettuce 1/2 cup green peppers

2 oz Grain 1 1/2 oz Protein 1/4 cup Vegtables 1/2 cup Vegtables

Banana

1 large banana

1 cup Fruit

Mexican Salad

4 oz pinto beans 2 oz pork barbacoa 3 Tbs cilantro lime dressing 4 Cups romaine lettuce 4 oz cilantro lime rice

2 oz Protein 2 oz Protein 1 1/2 tsp Oil 2 Cups Vegetables 1 oz Grains 1 cup Dairy

1% Milk

1 cup

DAY THREE
Day of the Week: Friday Date: September 27, 2013

Leave a blank row between each eating occasion. In the three Eating Habits columns enter the appropriate code once for each eating occasion (see instructions).
Eating habits Actual amount eaten (include units) Translate into food group equivalent amounts 1 oz Grain 1 oz Protein 1 cup Dairy Lower Nutrient Density? x 3 Meal scale (1-5) Hunger scale
Before (0-7) After (0-7)

What you ate Food description

Whole Grain Toast Fried Egg 1% Milk

1 slice 1 egg 1 cup

Sandwich

2 slices turkey 3 pieces of bacon 1/2 avocado 1/2 tomato

2 oz Protein 1 oz Protein 1/2 cup Fruit 1/4 cup Vegetable

x x

Banana

1 large banana

1 cup Fruit

Spaghetti

1 cup whole wheat spaghetti 1/4 cup marinara sauce 1 oz italian sausage

2 oz Grains 1/2 cup Vegetable 1 oz Protein 1 cup Dairy

1% Milk

1 cup

Pizza Pringles

14 chips

SoFAS

SECTION : COMPARE YOUR ESTIMATED CALORIE EXPENDITURE (NEED) AND INTAKE

1. What is your estimated calorie expenditure (need)? _1600_ calories (from http://www.choosemyplate.gov/myplate/index.aspx) 2. What was your average caloric intake during those 3 days from the ChooseMyPlate analysis? _1350_ calories, rounded to nearest 50. Rounding is important due to the inherent imprecision in any nutrient analysis. Failure to round will result in a loss of points. 3. Your calorie intake was only an estimate of your calorie intake over time. Estimates can be inaccurate for a variety of reasons. For example, which of these reasons applied to your 3-day food intake? [Mark all that apply. You will not lose points for your answers to this question. It is here to remind you that the online analysis only provides an estimate of your intake.] I didnt measure the actual volume or weight of every food I ate estimating was more practical. The foods I ate might have a different recipe than the foods in the database. Some of the foods I ate werent in the database, so I substituted with similar foods. Having to write foods down made me change what and how I ate, at least a little bit. These days werent really representative of how I eat most of the time. I couldnt remember everything, or I may have missed a component. 4. Measuring actual energy need requires special equipment. Indirect calorimetry, which measures oxygen intake and carbon dioxide output, is an accurate way to do this is but this isnt feasible for this assignment. Instead, you used a diet analysis software program to estimate energy needs. Regardless of the numbers from any diet analysis program, the best indicator of your calorie balance is what is happening to your weight over time. In the last several months, what has been happening to your weight? Gaining = calorie intake is greater than expenditure Maintaining = calorie intake equals expenditure Losing = calorie intake is less than expenditure

SECTION : EVALUATE YOUR TOTAL FAT AND SATURATED FAT INTAKE Recommended % of calories from 20-35% from total fat <10% from saturated fat Your Percent of Calories Day 3 Average _33__% _13__% _30_% _10_%

Day 1 _39_% _12_%

Day 2 _16_% _6_%

High, adequate, or low?

Adequate High

If your total or saturated fat intake is too high, what could you eat more or less of to improve your percent of calories from total fat and saturated fat?

In order to imrpove the percent of my calories from saturated fat I could cut down on my sources of animal fat. Beef, chicken, and prok al have a lot of animal fat and that would be the source that would be easiest to reduce considering the amount of protein I eat.

SECTION V: EVALUATE YOUR FOOD INTAKE USING USDA FOOD GUIDE 1. Use the information obtained from SuperTracker to fill in the amount of ounces and cups you ate of each food group each day (see instructions Entering and Analyzing Your Food Intake). Dont forget to include units. Protein Grains Vegetables Fruits Dairy Foods In this row, write the Folate, Folate, Folate, Riboflavin, Niacin, nutrients typically Niacin, Vitamin A, Vitamin A, Vitamin Thimain, supplied by this group Riboflavin, Vitamin C, Vitamin C, B12, Vitamin B6, (see pp38-39 in text) Thiamin, Vitamin K, Potassium, Calcium, Vitamin Iron, Vitmain E, Fiber Potassium, B12, Iron, Magnesium, Magnesium, Vitamin A Magnesium, Selenium, Potassium, and D Potassium, Fiber Fiber (when Zinc fortified) Day 1 4.5 oz. 2.25cups 1.5cups 2cups 5.5oz. Day 2 Day 3 3-day Total Average 3.67 oz Recommended ChooseMyPlate Amounts (From online daily food plan) 5oz. 2.25 cups 2cups 1.17 cups 1.5cups 1.83 cups 3cups 6.5 oz. 5oz. 3.5 oz. 3 oz. 11 oz. 2.75 cups 1.75 cups 6.75 cups 1 cup 1 cup 3.5 cups 1.5 cups 2 cups 5.5 cups 9.5 oz. 4.5 oz. 19.5 oz.

2. After looking at the foods that were lower in nutrient density (Section I), how would you rate your diet overall? (choose one) 1------------------------------------------------------------------------------------------10 Lower Nutrient Density Higher Nutrient Density 3. If you consumed protein bars/drinks or energy bars/drinks (or similar products), list them in this table, but do not count them in the food groups above. You will reflect on your intake of these products when you evaluate your diet in Section VII. (Note: granola bars should be counted with other foods above. Find the information for the table on the Nutrition Facts label.) Product Name Amount Calories Protein Other Nutrients of Interest

SECTION V: EVALUATE YOUR MICRONUTRIENT INTAKE FROM CHOOSEMYPLATE

For your average nutrient intakes, round numbers to one decimal place. In the third column write the RDA/AI for each nutrient. In the far right column, write the UL for each nutrient. (DRI tables area in the front of your book). Information in the shaded area helps you interpret your nutrient intake: Intakes slightly under or over the recommendation may still be OK.*
Check the box indicating whether your intake of each nutrient is likely to be too low, about right, or too high. Probably too low* < 70% DRI Goal < 70% DRI Goal < 70% DRI Goal < 70% DRI Goal < 70% DRI Goal < 70% DRI Goal
Under-consumption of sodium is nearly impossible

Average Intake

RDA/AI 700 mcg 700_mcg 65_mg 400_mcg 1300_mg 15_mg 1500_ mg 9_mg 26_gm

Average intake (RDA or AI) x 100 = % of Goal

Check if your average intake is > UL

Okay* okay okay okay okay okay okay okay okay okay

Probably too high* >150% >150% >150% >150% >150% >150% >150% >150% >150%

Toxic levels UL: _3000__ g2 UL: 3000_ g2 UL: 2000_ mg UL: 1000_ g UL: 2500_ mg UL: 45_ mg UL: 2300_ mg UL: 40_ mg N/A

E.g. Vit A
Vitamin A1
(Use RAE, not IU)

568 mcg 660_mcg2 141_mg 516_mcg2 787_mg 9_mg 2006_mg 9_mg 23_gm

84%
(568/700)

94% 217% 129% 61% 60% 134% 100%

Vitamin C Folate Calcium Iron Sodium Zinc

< 70% DRI Goal < 70% DRI Goal

Fiber

88%

*Remember that the RDA and AI recommendations are generous enough to cover the actual nutrient needs of a population. Many individuals are very well nourished with lower intakes we just dont know who they are. The farther below the DRI your intake is, t he greater your risk for an inadequate intake. The cutoff for worrying that a given individuals intake is too low for populations is <70% of the RDA or AI.
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Much of the vitamin A may come from beta-carotene, which is poorly absorbed and doesnt lead to toxicity problems. Even if you exceed the UL for vitamin A, it is unlikely to be a problem if it comes from food and not a supplement. Continue to eat nutrient rich foods such as carrots (in moderation, not to excess). mcg = g = microgram (.001 gram)

SECTION V: SEEING HOW FOOD GROUP INTAKES AND NUTRIENT INTAKES ARE RELATED
Compare your nutrient intakes (Section V) with your food group intakes (Section IV). To what extent did your high (or low) intakes of any nutrient(s) correspond with a high (or low) intake of any food group(s)? For each nutrient that was outside the 70-150% range, explain how your food group intake contribute to under (or over) consumption. You can leave the row blank if your intake was within the 70-150% range. (E.g. My low intake of fiber was because I only averaged cup from the Veg group and 1 c from the Fruit group. None of my Grains were whole grains.)

Vitamin A Vitamin C

Folate Calcium Iron Sodium Zinc Fiber

N/A My high intake of vitamin C was because I ate a lot of vegatbles and fruits throughout the three days. For instance 2 cups of vegetables are reccommmended and I took in ana verage of 2.25 cups of vehetables per day. N/A My low intake of Calcium was due to the lack of dairy products I consumed. While it was suggested that I have 3 cups daily I only consumed an average of 1.83 cups. My low intake of Iron was due to the lack of grains in my diet. It is suggested that I have 5 oz. but I only had an average of 3.87 oz. per day. N/A N/A N/A SECTION V: EVALUATE YOUR EATING HABITS OVERALL (the Eating Habits columns in Section I)
Your pattern of eating snacks, meals, and real meals will likely affect your nutrient and calorie intake as well as your enjoyment of foods.

1. What was your numerical average on the Meals Scale (total of meals scale scores for each occasion, divided by the number of eating occasions)? 3.07 Review the distinctions between snacks/meals and real meals on the Dietary Analysis Instructions, Item 12 under Getting Started. What, if anything, could you do differently to increase the proportion of eating occasions that are real meals? Be specific in your response. In order to increase the prprortuin of eating occasions that are real meals I could eat at more specific times and with others. With the college lifestyle I tend to eat alone and whenever my schedule permits. It would greatly befit me to make certain times to eat with others because that's when I make my most nutritiious, balanced, meal choices. 2. What were your numerical averages on the Before and After measures of the Hunger Scale (total of hunger scale scores for each occasion, divided by the number of eating occasions)? Before 3.78 After 5.71 How would you evaluate your response to hunger and satiety cues? I think I am pretty good in regard to eating when I am hungry and stopping when I am full. I try to eat before I start feeling negtative effects of hunger such as light-headedness, and I stop before my stomach hurts. Generally I stay at good levels of satiety throughout the day. If you need improvement, what specifically could you do to improve your sensitivity to hunger and satiety?

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SECTION V: MY GOALS Review all your answers in Sections II-VI before formulating goals consistent with your data. Describe Nutrient Goal # 1: List barriers: Specific ways, steps, or actions (e.g. what, how, when) to improve: Drink more milk every day and incorporate cheese into my recipes. Eat more dairy products to increase by calcium levels.

How ready are you to make this change? (Be honest in your self-reflection. You will lose a point if this question is left blank, but not for how you answer it.) Im not really interested. Its not important to me. I dont really care. I just had to write something down. Im wondering if its worth it to me. Im thinking about it. Im convinced that I should make this change, and Im getting ready to do it. (E.g. I bought a package of dried legumes, but I havent tried cooking them yet. I talked with my roommates about cooking and eating together, but we havent started doing it yet; etc.) Ive made the change! If you have made the change, How many days or weeks have you been doing it? 1 week Specifically what you are now doing, if your recommended change has several parts? I've been drinking 2-3 glasses of milk a day and making more recipes that include cheese. Describe Nutrient Goal #2: List barriers: Eat more grains to imrpove my iron levels. Anemia is very prevalent in my family.

Specific ways, steps, or actions (e.g. what, how, when) to improve:

How ready are you to make this change? (Be honest in your self-reflection. You will lose a point if this question is left blank, but not for how you answer it.) Im not really interested. Its not important to me. I dont really care. I just had to write something down. Im wondering if its worth it to me. Im thinking about it. Im convinced that I should make this change, and Im getting ready to do it. (E.g. I bought a package of dried legumes, but I havent tried cooking them yet. I talked with my roommates abou t cooking and eating together, but we havent started doing it yet; etc.) Ive made the change! If you have made the change, How many days or weeks have you been doing it? Specifically what you are now doing, if your recommended change has several parts?

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