Module Five Assignment

Grading Criteria: Each Question is worth two points. Two point will be deducted if you do
not cite sources.

Part One
 The following diet is a typical day’s intake for Ricardo, a 32 year old male who is 5'10 inches
tall and 166 pounds.

Amoun
Item Protein in grams    
t
Frosted Cheerios 2 cups 4
2% milk 1 cup  8
banana 1 large 0
Wendy's single
1 28
burger with cheese
1
French fries 4
medium
24
coke 0
ounces
snickers bar 1 4
broiled chicken 8
69
with skin ounces
baked potato with 1
1 large 5
Tbsp butter
frozen green beans,
3/4 cup 1.5
steamed
dinner rolls 2 1
breyers ice cream,
1 cup 4
chocolate
     
Total   Total: 128.5g

1.  Fill in the table above by looking up the protein content of the 2% milk in the nutrient
composition book that came with the textbook or by entering in 2% milk label in a google
search.  How much protein is Ricardo eating in grams?  

4+8+0+28+4+0+4+69+5+1.5+1+4=128.5g total protein

2.  What are the sources of complete or high biological value protein in Ricardo's diet? What
percent of the total protein in Ricardo's diet is coming from complete or high biological value
sources? 
Broiled chicken with skin

2% milk

Wendy’s burger

Ice cream

Total protein from complete sources: 84.8%

3.  What is Ricardo's RDA for protein?  (calculate his RDA based on his weight using the
equation given in the book (Topic 6.7) and your lecture notes)

166/2.2=75.45 kg

75.45*0.8=60.36 g

RDA=60.36g of protein

4.   Is Ricardo getting enough protein? Is Ricardo getting too much protein? (protein intake
should fall between a person's RDA for protein and twice their RDA for protein. For example, if
a person's RDA for protein is 44 grams then their intake should fall between 44 - 88 grams per
day.  See lecture for how to mathematically calculate a person's RDA. This is not the same as the
recommended percent of kcalories. The RDA is an actual gram amount based on a person's
weight)

He is getting too much protein because he is consuming more than twice his RDA.

5.  What are some of the possible concerns associated with getting too much protein, especially
from animal products? (cite sources of your information at the bottom of the assignment)

Dehydration, kidney disease, and kidney stones. Animal products can be high in saturated fat, so
consuming a lot of protein in animal products can increase risk of heart disease and colon cancer.

6. How might you adjust Ricardo's overall diet to be more appropriate in terms of the amount of
protein intake? Give two examples of appropriate changes.

Eat less chicken. The serving size of a chicken breast is roughly half a breast or 3 oz, and
Ricardo is eating more than twice that.

Choose a different meat at Wendy’s, such as the fish sandwich, which has less protein but may
also provide additional nutrients that a red meat burger will not.

7. Identify two other changes Ricardo could make to improve his diet and be specific about why
these changes would be helpful. (example: select a salad rather than French fries at Wendys to
increase intake of fiber and vitamins such as vitamin K and folate)
Limit added sugar by eliminating the snickers bar and coke. Drink water with meals, or drinks
with less sugar like unsweetened iced tea. Choose another snack that has less sugar. For instance,
string cheese can provide calcium, and unsalted nuts can provide fiber and unsaturated fat, which
is better than the saturated fat in a candy bar.

Cook rather than going out to eat. Eating out can limit the control over the nutrients one puts in
their body, especially at fast food restaurants that are notorious for having very little nutritional
value. Cooking at home allows you to control how much salt and sugar you consume, it allows
you to make choices about cooking methods that will lead to a better nutritional outcome, and
it’s better for portion control. Even if Ricardo is insistent on a burger, a home cooked burger will
reduce trans fat and oven baked fries will reduce sodium intake.

Part Two
Look at your typical day's intake from a previous assignment. Using the software code that
comes with the textbook, the http://www.choosemyplate.gov software designed by the USDA or
the nutrient composition book that came with your textbook, determine your typical protein
intake. (Directions for using http://www.choosemyplate.gov/  are provided via a link on the
content page.  Another fun site you can use is www.sparkpeople.com.  This is a commercial site
so you have to put up with a lot of advertising but it has a lot of good information and you can
track your progress on various goals so I use it often.  If you choose to enter the foods into one of
these programs, you can also see your intake of fat, carbohydrate, fiber, vitamins, minerals, etc. 
The accuracy of this information depends on the nutrient, the likelihood that your food record
reflects your actual long term intake, the ability to match the foods you ate to the foods in the
database, etc).

8. What is your RDA for protein? (you must calculate this as you did for Ricardo above)

(130/2.2)*0.8=47.2 g

9. List the typical day's intake that you used in the analysis above and indicate the protein content
of each food as well as a total protein intake for the day.  What percent of your protein came
from animal products?   Are you within the acceptable range for protein intake? (see suggested
guideline above)  

Amoun
Item Protein in grams    
t
Honey nut cheerios 1 cup 2
Orange juice 1 cup  2
½ cup
tuna, 2
Tuna sandwich slices 20
white
bread
Peach 1 1
 1
Baked potato chips 2
serving
White rice ¾ cup 3
Chicken breast in
½ breast 29
stirfry
Green beans in
½ cup 1
stirfry
Soy sauce 1 tbsp 1
Mushrooms 1/4 cup 1
Ice pop 1 0
 Water  3 cups  0
Total   Total: 62 g

I am within the acceptable range for protein intake since I am consuming at least my RDA but
less than twice my RDA.

10. Do you need to adjust your protein intake upwards or downwards?  If so, how could you do
this?

I could lower my protein intake down a little bit by roasting chicken instead of frying it and not
eating potato chips.

Sources: Lecture Notes

Textbook pages 220-223

www.sparkpeople.com