NUTRITION PROJECT: SELF EVALUATION OF DIET
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The project will be downgraded for each class week that it is late. Project completion is a requirement of the course and must be submitted by the final exam date (at the latest!) or your grade automatically becomes an “F”.
- Keep a record of all the food you eat and the beverages you drink (besides water) for THREE days, including one weekend day. Choose 3 days which are typical of your regular eating habits, they do not need to be consecutive. Then go to www.choosemyplate.gov and enter your food intake for each day, following the website instructions provided. Print out all the required forms from the website before logging off. Then answer these questions.
- RDA/AI Comparison (Nutrients Report):
Using the 3 day average from “Nutrients Report”, compare your dietary intake with the RDA and AI’s for the following nutrients only: fiber, calcium, potassium, sodium, iron, vitamin D and the AMDR for Carbohydrate, Protein and Fat.
A. Which subgroup (age/gender/lifestage) of the RDA’s best describes you?
B. List the nutrient recommendations that you met .
C. List the nutrients that you fell below the recommended amount .
D. List the nutrients that you exceeded the recommended amount . - Choose My Plate (Food Groups Report):
Compare your dietary intake with Choose my Plate for these main groups: Grains, Vegetables, Fruits, Dairy, Protein, Oil, Empty calories.
A. List all the foods you ate over the 3 days in their appropriate food groups. B.List the food groups that you met the recommended amounts.
C. List the food groups that you fell below the recommended amount
D. List the food groups that you exceeded the recommended amounts. - American Heart Association recommendations: Use www.americanheart.org and/or your text/notes to list the recommendations for daily intake for each of the following nutrients then compare the recommendations to your average intake (met or exceeded).
A.Total fat (%)
B. Saturated fat (%)
C. Cholesterol (mg)
D. Sodium (mg)
E. List all high sodium sources in your 3 day intake. Then list other high sodium foods which you typically eat, even if you did not eat them during the 3 days tracked. - Summary: Evaluate your overall diet. Explain what is excessive, what is deficient and which goals you met/did not meet. How will this affect your health, both now and in the future? What SPECIFIC changes can you make to improve your diet? The summary must be a well- developed essay, double-spaced, of at least 2 pages.
- Bibliography: In proper MLA format, using reputable sources (at least 2).
Instructions for Website
www.choosemyplate.gov
- Click on “Super Tracker on the left side menu of Popular Topics or the tab at top of page.
- Click on “Create Profile” in the upper right corner.
- Complete the steps to create your profile. Your “Profile Name” and “User ID” must be some version of your name (use james G as my profile name), such as first name followed by first initial of last name, or points will be deducted from your grade. Register to “Save your profile”.
- Click on “Submit”.
- Click on “Food Tracker”. Make sure the date is correct for the day you are entering the foods. You will need to go back and change the date in order to enter your food intake for Day 2.
- Enter all the foods you have eaten on Day 1. Don’t forget condiments and foods added, such as dressing on your salad or sugar/milk in your coffee, salt and seasoning used in preparing and cooking. Include all drinks except water. a) Enter food in search and click “go” b) A list of different food items related to what you entered will appear. Choose the food that most closely resembles what you have eaten. If you had a combination meal, such as pizza, you may choose the type of pizza that is closest to the type you had (ie. Frozen, size of pie, etc). However, if you had a sandwich, you should enter the components of the sandwich individually (ie. 2 slices wheat bread, 4 slices turkey breast, 2 Tbsp light mayo). c) Click on the amount and serving size to choose an appropriate serving size. d) Select the meal or snack when the food was eaten.
e)Click add. f) Keep entering food until you have entered all food and drinks for the entire day. Do this for both days. Remember to change the date for each day. - When finished adding foods, click on “My Reports” on the top toolbar.
- Click on “Meal Summary Report”. Enter date range for your two day food record, and choose “all” meals. Click on ‘create report’. Export the 2 day food record into Word or pdf as preferred. This is the menu of foods and quantities eaten for the 2 days.
- Click on “Food Groups and Calorie Report”. Enter date range for your three day food record, and choose “all” meals. Click on ‘create report’. Export the 2 day food record in Word or pdf as preferred. This is the comparison to Choose My Plate.
- Click on “Nutrients”. Enter date range for your two day food record, and choose “all” meals. Click on ‘create report’. Export the 2 day food record into Word or pdf as preferred. This is the comparison to DRI- RDA, AI, AMDR.
These reports will be used to continue working on the project, and answering the questions. They must also be included when you turn in the project on the due date.
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