Human Nutrition

profilesmilenjoylife
Assignment5Cdietaryanalysisinstructionswithquestionstoanswer.docx

use the attached reports labeled "Actual Intakes vs Recommended Intakes" to answer most questions and the nutrients spreadsheet (these have been attached to post)

Answer the following questions. Your answers should be thorough, thoughtful and include SPECIFIC insights about your results. Show that you have spent some time analyzing your MyDietAnalysis reports and provide specific details!

1A. For the nutrients listed below, check the ones for which your intake fell below 75% of recommended levels. You may also use this cite https://fnic.nal.usda.gov/fnic/dri-calculator/ (Dietary Reference Intakes) as a reference - if you are interested.      a) Calcium      b) Iron      c) Vitamin A      d) Vitamin C

1B. For each nutrient in Question 1A for which you fell below 75%, identify 2-3 specific foods that you might include (and actually eat!) that would boost intake of these nutrients. List each nutrient separately and provide the amount.   List the Top Sources of Select Vitamins and Minerals (I have attached the list) as a resource for finding these foods. Be very specific. Suggest specific dishes, how you would cook the foods (if you do so), how you would incorporate these foods into your meals, etc.  Make sure the amounts of each nutrient from the proposed foods add up to correct the deficiency. If your intake of these micronutrients was within or above the recommended range, what foods most significantly contributed to your intake for each of the nutrients? Use “All Nutrients Spreadsheet” for this.  NOTE: If you did not fall below 75% in any of the above, make a note saying so. Still, discuss changing your diet to bring these nutrients to 100%.

2. How would a vitamin/mineral supplement affect your nutrient profile? Considering your intake analysis, do you feel supplementation is warranted? If so, from which supplements, in particular, might you benefit? Provide justification.

3A. How many grams of dietary fiber did you consume per day on average for the 3 days analyzed? 

3B. Recommended fiber intake is ~25-40 grams per day.  Find the recommended amount of fiber in the "Actual vs Recommended Intakes" report". If your fiber intake fell below it, list three fiber-rich foods that you might add to your diet to help boost your daily fiber intake. 

List of High Fiber Foods as a resource for finding these foods. (list attached) Be very specific. Suggest the amounts, specific dishes, how you would cook the foods (if you do so), how you would incorporate these foods into your meals, etc.  Make sure the amounts of fiber from the proposed foods add up to correct the deficiency.    If your intake of fiber was above the recommended, what 3 foods that you consumed during the days you recorded contributed most significantly to your fiber intake? Use “All Nutrients Spreadsheet” for this. 

4A. How many cups of vegetables and fruits did you have on average for the 3 days analyzed?  Use “My Plate” report to answer this question. (report attached) How many cups does the report recommend? State fruits and vegetables separately.

4B. Suggest at least 2 specific ways people could boost intake and variety of vegetables and fruits in their diet.  How would YOU modify your diet?

5A. What is your empty calorie allowance? What is your actual empty calorie intake? Explain how you arrived at these numbers.  Did you consume above or below your empty calorie allowance?  Do you think your intake of added sugars, fats, and alcohol accounts for a significant amount of your overall intake? What foods contributed the most to your empty calories? Use “All Nutrients Spreadsheet” to analyze your foods.  Use "Actual Intakes vs Recommended Intakes" report (for saturated fat and added sugar) and "Calorie and Fat Sources" report (attached) (for saturated fat and alcohol) to find your consumption.

Empty calories https://web.archive.org/web/20140130125320/http://www.choosemyplate.gov:80/weight-management-calories/calories/empty-calories.html” are calories from solid fats, added sugars, and alcohol. Solid fats and added sugars add calories to the food but few or no nutrients. A small amount of empty calories is okay, but most people eat far more than is healthy. It is important to limit empty calories to the amount that fits your calorie and nutrient needs. You can lower your intake by eating and drinking foods and beverages containing empty calories less often or by decreasing the amount you eat or drink. When individuals consume more empty calories than recommended, it often means they are not getting enough other essential nutrients. Remember that your empty calorie intake will fall within the goal when your overall calorie intake is below recommended – this can mean that you are still eating too many empty calories when considered as a percentage of total calories.  According to Dietary Guidelines for Americans https://health.gov/dietaryguidelines/2015/guidelines/chapter-1/key-recommendations/

, consumption of added sugars and saturated fats should not exceed 10% of calories per day (each).  

5B. If your actual intake of empty calories exceeded your allowance, list at least 2 specific ways how you might alter your food choices to improve your overall diet.  If you did not exceed the allowance, what do you think helped?

6. Considering the information from your dietary analysis, what THREE specific dietary modifications or changes do you feel would most significantly improve your overall nutrient profile and diet quality? 

7. Describe your experiences tracking your food and beverage intake. Were there any surprises?  How did your actual portion sizes compare to what you “thought” you were eating?  Did you find that you changed how you ate when you had to write it down or document it online?  Tracking your intake can be a powerful tool to increase awareness of intake and help you achieve your dietary goals.

Do not include your water intake into the analysis - it is difficult to record water consumption accurately. 

Please write your response to the questions in the numbered format. Copy the questions into your paper.  State your results from MyDietAnalysis reports (what your intake was and what is recommended) BEFORE providing the answer. Use absolute units (cups, oz, grams, mg, etc.) and when appropriate, percents. Keep in mind that your reviewers do not have access to your actual reports. Make sure they can understand what you are talking about.  If you used any alternative sources of information, make sure to provide a reference.

use

the attached reports labeled

"

Actual Intakes vs Recommended Intakes

"

to answer

most questions and the

nutrients

spreadsheet

(these have been attached to post)

Answer the following questions. Your answers should be thorough, thoughtful and

include SPECIFIC insights about your results. Show that you have spent some time

analyzing your MyDietAnalysis reports and provide specific details!

1A.

For the nutrients liste

d below, check the ones for which your intake fell below 75%

of recommen

ded levels. You may also use this cite

https://fnic.nal.usda.gov/fnic/dri

-

calculator/

(Dietary Reference Intakes) as

a reference

-

if you are interested.

a) Calcium

b) Iron

c) Vitamin A

d) Vitamin C

1B.

For each nutrient in Question 1A for which you fell below 75%, identify

2

-

3 specific

foods

that you might include (and actually eat!) that would boost

intake of these

nutrients. List each nutrient separately and provide the amount.

List

the

Top

Sources of Select Vitamins and Minerals

(I have attached the list)

as a

resource for finding these foods. Be

very specific

. Suggest specific dishes, how you

would cook the foods (if you do so), how you would incorporate these foods into your

meals, etc.

Make sure the amounts of ea

ch nutrient from the proposed foods add up to

correct the

deficiency

.

If your intake of these micronutrients was

within or above

the recommended range,

what foods most significantly contributed to your intake for each of the nutrients?

Use

All Nutrients S

preadsheet

” for this.

NOTE:

If you did not fall below 75% in any of the above, make a note saying so. Still,

discuss changing your diet to bring these nutrients to 100%.

2.

How would a vitamin/mineral supplement affect your nutrient profile? Considering

y

our intake analysis, do you feel supplementation is warranted? If so, from which

supplements, in particular, might you benefit? Provide

justification

.

3A.

How many grams of dietary fiber did you consume per day on average for the 3

days analyzed?

3B.

Reco

mmended fiber intake is ~25

-

40 grams per day.

Find the recommended

amount of fiber in

the "Actual vs Recommended Intakes" report".

If your fiber intake fell

below it, list three fiber

-

rich foods that you might add to your diet to help boost your daily

fib

er intake.

List of High Fiber Foods as a resource for finding these foods

.

(list attached)

Be

very specific

. Suggest the amount

s, specific dishes, how you would cook the foods

(if you do so), how you would incorporate these foods into your meals, etc.

Make sure

the amounts of fiber from the proposed foods add up to

correct the deficiency

.

If your intake of fiber was above the

recommended, what 3 foods that you consumed

during the days you recorded contributed most significantly to your fiber intake?

Use “

All

Nutrients Spreadsheet

” for this.

use the attached reports labeled "Actual Intakes vs Recommended Intakes" to answer

most questions and the nutrients spreadsheet (these have been attached to post)

Answer the following questions. Your answers should be thorough, thoughtful and

include SPECIFIC insights about your results. Show that you have spent some time

analyzing your MyDietAnalysis reports and provide specific details!

1A. For the nutrients listed below, check the ones for which your intake fell below 75%

of recommended levels. You may also use this cite https://fnic.nal.usda.gov/fnic/dri-

calculator/ (Dietary Reference Intakes) as a reference - if you are interested.

a) Calcium

b) Iron

c) Vitamin A

d) Vitamin C

1B. For each nutrient in Question 1A for which you fell below 75%, identify 2-3 specific

foods that you might include (and actually eat!) that would boost intake of these

nutrients. List each nutrient separately and provide the amount.

List the Top Sources of Select Vitamins and Minerals (I have attached the list) as a

resource for finding these foods. Be very specific. Suggest specific dishes, how you

would cook the foods (if you do so), how you would incorporate these foods into your

meals, etc.

Make sure the amounts of each nutrient from the proposed foods add up to correct the

deficiency.

If your intake of these micronutrients was within or above the recommended range,

what foods most significantly contributed to your intake for each of the nutrients? Use

“All Nutrients Spreadsheet” for this.

NOTE: If you did not fall below 75% in any of the above, make a note saying so. Still,

discuss changing your diet to bring these nutrients to 100%.

2. How would a vitamin/mineral supplement affect your nutrient profile? Considering

your intake analysis, do you feel supplementation is warranted? If so, from which

supplements, in particular, might you benefit? Provide justification.

3A. How many grams of dietary fiber did you consume per day on average for the 3

days analyzed?

3B. Recommended fiber intake is ~25-40 grams per day. Find the recommended

amount of fiber in the "Actual vs Recommended Intakes" report". If your fiber intake fell

below it, list three fiber-rich foods that you might add to your diet to help boost your daily

fiber intake.

List of High Fiber Foods as a resource for finding these foods. (list attached)

Be very specific. Suggest the amounts, specific dishes, how you would cook the foods

(if you do so), how you would incorporate these foods into your meals, etc. Make sure

the amounts of fiber from the proposed foods add up to correct the deficiency.

If your intake of fiber was above the recommended, what 3 foods that you consumed

during the days you recorded contributed most significantly to your fiber intake? Use “All

Nutrients Spreadsheet” for this.