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Pueblo SCIENCE 100 – HUMAN NUTRITION (HWE 100)

HUMAN NUTRITION (HWE 100) Diet Analysis Project
Choose My Plate, MyFitnessPal

POINTS YOUR POINTS ASSIGNMENT
15 Food
Record

15 Reports: Food Groups & Calories, Nutrients, and
Physical Activity
5 Body
Mass Index
15 Food
Groups
10 Calories
5 Fiber
5 Carbohydrates
5 Protein
5 Fats
5 Sodium
5 Calcium
10 Physical
Activity
100

1. FOOD
RECORD:
Write down everything you eat for 3 days. Select two
“typical” weekdays and one weekend day, but avoid holidays or days where you
attend a special event. Identify how
much of each food you eat. Be very
specific when you record what you eat.
Record how much you ate. Include
beverages consumed including water. Use
labels as often as possible to estimate the serving size in ounces or
cups. The more accurate you are, the
more accurate the results will be.
2. MY PLATE
or MyFitnessPal. The instructions below are for MY PLATE. You may use MyFitnessPal as an alternative.
The same questions (3-13) apply to both programs.

Go online to www.choosemyplate.gov and register. Input your 3-day food diary and
physical activity under the Diary tab. Click on the Report tab. Select the
following reports: Food Groups &
Calories Report, Nutrients Report, and Physical Activity Report.

3. Determine
your body mass index (BMI). Reference page 370.
a. What is
your BMI?

b. Identify
what range your BMI falls in.

c. What do
you need to do to place your BMI in the healthy weight range.

4. Pay
attention to the following questions:

a. When do
I eat?

b. Do I skip
meals often?

c. Where do
I eat?

d. Why do I
eat?

e. Are there
any eating behaviors I’d like to change?

5. Using the
nutritional assessment previously completed, note the My Plate information
provided on the reports to answer the following questions:
a. Do your
intakes meet recommendations for each food group (refined grains/whole grains,
vegetables, whole fruit, dairy, protein)?

b. What food
groups are you high in?

c. What
food groups are you low in?

d. What
changes can you make in your diet to more closely meet the recommendations of
My Plate or MyFitnessPal?

6. Using the
nutritional assessment previously completed, note the following:
a. How many
calories do you consume daily?

b. How does
this caloric intake compare to recommendations?

c. How many
empty calories do you consume daily?

d. What
changes can you make in your diet to more closely meet caloric
recommendations? For example, what three
foods that you consume contain the highest number of calories? How many
calories are in each food? What is the source of the empty calories: solid fats, added sugars, alcohol?

7. The
health of the GI tract depends to a great extent on the foods we eat. Using the
nutritional assessment previously completed, review the information provided by
your reports an note the following:
a. Do you
meet recommendations for fiber intake?
b. Compare
your dietary fiber intake with the total number of ounces of fruits,
vegetables, and whole grains.

c. If you
have any GI difficulties, can you correlate them with any of the foods you
consume?

d. What
changes could you make in your diet to improve the health of your GI tract or
improve your fiber intake?

8. Using the
nutritional assessment Nutrient’s Report note the following:
a. How many
grams of carbohydrate do you consume daily?

b. What
percentage of your daily calories come from
carbohydrates?

c. Do your
intakes meet recommendations for this nutrient?

d. How many
empty calories came from sugar?

e. Is there
a relationship between the percent of calories of carbohydrates consumed with the number of grains consumed?

f. What
changes can you make in your diet to more closely meet carbohydrate
recommendations?

9. Using the
nutritional assessment previously completed, note the following:
a. How many
grams of protein do you consume daily?

b. What
percentage of your daily calories come from protein?

c. Does
your protein intake meet recommendations?

d. What
changes can you make in your diet to more closely meet protein recommendations?

e. What
substitutions could you make in your diet to get the energy you need from
carbohydrate rather than from protein?

10. Using the
nutritional assessment previously completed, note the following:
a. How many
total grams of fat did you consume?
b. What
percent of calories came from fat?
c. What
percentage of your total fat came from saturated fat, monosaturated fat, and
polyunsaturated fat?

d. Was more
than one-third of your fat calories saturated? If so what types of foods
contributed saturated fat to the diet?

11. Using the nutritional assessment previously
completed, note the following:
a. How many
milligrams of sodium do you consume daily?
b. How does
your sodium intake compare to recommendations?

c. What
changes can you make in your diet to more closely meet recommendations?
For example: What
foods did you consume that contained the highest amount of sodium? How many
milligrams of sodium were in each food?

12. Using the
nutritional assessment previously completed, note the following:
a. How many
milligrams of calcium do you consume daily?
b. How does
this intake compare to recommendations?
c. What
changes can you make in your diet to more closely meet recommendations?

13. Using the
nutritional assessment previously completed, compare your nutrient intake with
“Suggested Intakes of Nutrients to Support Vigorous Exercise” in Table 12.2 on
p. 424.
a. What
changes could you make in your diet to more closely meet the recommendations to
support vigorous exercise?

b. What
types of activity did you complete, aerobic or muscle strengthening? How many
minutes of exercise per day?

c. What
types of activity could you complete (based on your likes and schedule) to
total 30 minutes a day? How could you get both aerobic and muscle strengthening
activivty?

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