What is your average eaten sugar in grams?

Please follow this instruction:
3 Day Diet Diary Data Input
The objective is to input data from 3 separate days and get a Nutrition Report to discern the average 3 Day Diet Diary Data Input
The objective is to input data from 3 separate days and get a Nutrition Report to discern the average nutrients you obtained over 3 days. You will also need to evaluate specific foods, which is why you will need the Food Detail report.
Google SuperTracker or cut and paste https:www.supertracker.usda.gov/ into the address bar add a profile (see turquoise bar top right)
MAKE SURE THAT YOU REMEMBER YOUR LOG IN INFORMATION!
enter profile name (doesn’t have to be your name)
age
gender
accurate level of Physical Activity
accurate Hight in feet and inches
accurate weight in pound
with mouse-hover over Track Food & Activity (see dark blue bar top middle) in drop menu click on Food Tracker
Pick a date on the left that corresponds to your diet diary (It doesn’t have to be an accurate date…. just pick 3 consecutive
dates for ease of reporting.)
Type in your food-choose accurately, including portion size.
If it is a food you eat consistently, you can add it to the My Favorite Food List to make it easier to find.
If it is a combination of foods you eat regularly together-create a My Combo
If you have a specific recipe you eat regularly-create a My Recipe
Continue until you are done with the day, then repeat for day 2 and day 3
When you have input all your data carefully and rechecked accuracy- with moues-hover over My Report (see dark blue bar top middle)in drop menu click on Nutrition Report.
Click on picture of the Calendar and pick the star and stop dates for the 3 days you are evaluating.
Click on Create Report (look to the right for the turquoise oval)
Save Nutrient Report on your desk top with a file name as “Weight management report”.
Go back up to the top and with mouse-hover over My Reports (see dark blue bar top middle) in drop menu click on Food Details
Pick your first date and on the far right under Nutrients select all then click on Create a Report (I think it is easiest at this point to go just above the Nutrients column and Export Report as an Excel file. This puts the information into about 4 readable pages) Save & report for day 1 and repeat for day 2 and day 3.
You are welcome to explore the site and tell me what kind of exciting things you discover there!
EMALE ME if you have put in a valiant effort… and yet are continuing to struggle. I will plan a time to meet with people who need assistance. mxkhachekian@pasadena.edu
3 day dietary intake journal:
Instructions: Input down everything you eat, drink, any alcoholic beverages, any vitamin and mineral supplements… for 3 days, including brand & quantity!! You can add as much as information to your report as well as activity time and type….
For example: One PBJ on whole wheat, crunchy peanut butter, jam, 2 cups 2% milk
DAY 1
DAY 2
Day 3
3 Day Diet Analysis
*Please Submit Your Nutrition Report with this Diet Analysis. *
Purpose: To determine if you are meeting your body’s nutritional needs and identify the nutritional values of the foods you are consuming.
Directions: Using Super Tracker’s
https://www.usda.gov/media/blog/2013/03/25/usda-supertracker-customer-experience-comes-1st
(Links to an external site.)
Nutrients Report averaging a minimum of 3 day’s, evaluate the following nutrients. Please highlight excess and deficiencies in 2 different colors.
Nutrients
1 Total (Average of 3 days/actual) Calories _______Recommendation ? ______ Status (Over/Below/accessible) ? ______
2 Total Protein(g) (Average of 3 days/actual) _______Recommendation ? ______ Status (Over/Bellow/accessible) ? ______
3 Protein (% Calories) Status? ___________ Recommendation?__________
4 List any foods [Name of the food and amount (g)] you ate that have at least 10g of protein. (See Food Details Report)
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
5 Carbohydrates(g) _______Recommendation(g)? ______ Status (Over/Below/accessible)? ______
6 Carbohydrates (% Calories) Status? ___________ Recommendation?__________
7 Dietary Fiber (g) ________Recommendation(g) ________ Status (Over/Below/accessible)? _________
8 List 2 health benefits of fiber (google it)
________________________________________
_______________________________________
9 List 2 foods that you ate that have at least 3g of fiber (food detail)
_____________________________________
______________________________________
10 List 2 other foods that you would be willing to eat with at least 3 g of fiber/serving. (google it)
_____________________________________
________________________________________
11.Total Sugars: DRI for males is less than 36g; DI for females is less than 24g.
12 What is your average eaten sugar in grams? ____________grams
13 Is your intake (highlight one): within range High
14 List 2 major diseases related to excess sugar intake. (google it)
_____________________________
____________________________
15 Added Sugars

average eaten __________grams
16 List 2 foods that you ate or drunk that have more than 10 g of sugar. (Food detail)
___________________________________________
____________________________________________
17 Total Fat(g) _______Recommendation(g)? ______ Status (Over/Below/accessible)? ______
18 Where are you getting most of your fat from?
__________________________________________
__________________________________________
19 Saturated Fat(%) average consumed ______%_Recommendation(g)? ______ Status (Over/Below/accessible)? ______
20 List 2 disease associated with excessive Saturated fat intake. (google it)
____________________________________
____________________________________
21 Polyunsaturated Fat in your diet ________%__
22 Monounsaturated Fat in your diet _______%__
23 Linoleic Acid (g) your intake _______(g)___ Status (Over/Below/accessible)? _____(g)_
24 Linoleic Acid (%Calories) intake? _____%____Status (Over/Below/accessible)? ____%_
25 α

-Linolenic Acid (%) Calories intake? _____%__Status (Over/Below/accessible)? _____
26.
α
-Linolenic Acid(g) your intake? _______(g)__ Status (Over/Below/accessible)? ______
27 Omega 2-EPA Average eaten __________(mg)
28 Omega 3-DHA Average eaten __________(mg)
29 Cholesterol(mg) your intake _____(mg)__Recommendation(mg)? ______
Status (Over/Below/accessible)? ______
30 Highlight on food detail, then List here all foods yielding 50mg or more of Cholesterol.
__________________________________________________________________________
__________________________________________________________________________
31 List 2 disease associated with excessive cholesterol intake. (google it)
_________________________________________
_________________________________________
Minerals
32 Calcium Average eaten _____(mg) Recommendation(g)? ______Status (Over/Bellow/accessible)? ___________
a If your intake is below 750mg or above 2500mg, name one health risk associated with your deficiency or excess ____________ (or write N/A).
b List 2 good dietary sources of Calcium that you would eat (one must be non-dairy)
c i. ____________________ii.__________________
33 Potassium(mg) Average eaten ________(mg) Status (Over/Bellow/accessible)? _________
d Name two good dietary source of Potassium that you would eat. (google it)
___________________________________________________
____________________________________________________
34 Sodium average eaten _____(mg) Status? ______
35 List a health risk associated with excess Sodium ___________________ Highlight then list ALL foods that yield at least 200mg of Sodium. (Food Detail)
___________________________________________________________
____________________________________________________________
____________________________________________________________
36 Copper Average eaten _________(mg) Status? __________
37 Iron Average eaten ________ (mg) Status? ________
38 If Iron intake is less than 6mg or more than 45mg, name one health risk associated with this_________________________________(or write N/A)
39 List 2 good dietary sources of Iron that you would eat.
________________________
________________________
40 Magnesium Status? ________
41 Phosphorus Status? ________
42.Selenium Status? ________
43 Zinc Status? ________
44 If Zink intake is less than 6mg or more than 40mg, name one health risk associated with this deficiency or excess _____________________________________________ (or write N/A)
Vitamins
45 Vitamin A average eaten _______(mg) Status? ________
46 If your intake is below 525mcg or above 3000mcg, name one health risk associated with your deficiency or excess ______ (or write N/A).
47 Vitamin B6 Average eaten _____mg Status? ____________
48 if your intakes below 1.1mg or above 100mg, name one health risk associated with your deficiency or excess ______________(or write N/A)
49 Vitamin B12 Status? _____________________
50 Vitamin C average eaten ____________mg Status? _______________
a If your intake is below 75mg or above 2000mg, name one health risk associated with your deficiency or excess ____(or write N/A).
b 50. Vitamin D average eaten ________mg Status? ___________
c 51. If your intake is below 3.5 mcg or above 50mcg name health risk associated with your deficiency or excess ______________(or write N/A)
d 52. Vitamin E Average eaten ____mg Status? _______
e 53. If your intake is below 11mg or above 1000mg, name one health risk associated with your deficiency or excess ___________________________________(or write N/A)
f 54. List 2 good dietary sources of Vitamin E (things you would eat).
________________________
________________________
55 Vitamin K Status? _________________
56 Folate (Folic Acid, Folacin) Status? ________________
57 Name the primary health risk to baby if mom’s intake of folate is inadequate during pregnancy? ____________________________
58 Thiamin Status ? ________________________
59 Riboflavin Status ? ________________________
60 Niacin average eaten ____________mg Status? _______________________
a If your intake is below 12 mg or above 35 mg, what health risks are associated with your deficiency or excess? ____________________________ (or write N/A)
b 66. Choline Status? __________________
c 67. Water: Are drinking 8-10oz glasses of water a day? ________________
Conclusion: Be Specific!
61 If you had any nutritional deficiencies (status = “under”) that have associated health risks, what are some dietary sources of this nutrient?
Conclusion:
Deficiency
Diet Sources (What can and will you eat?
nutrients you obtained over 3 days. You will also need to evaluate specific foods, which is why you will need the Food Detail report.
Google SuperTracker or cut and paste https:www.supertracker.usda.gov/ into the address bar add a profile (see turquoise bar top right)
MAKE SURE THAT YOU REMEMBER YOUR LOG IN INFORMATION!
enter profile name (doesn’t have to be your name)
age
gender
accurate level of Physical Activity
accurate Hight in feet and inches
accurate weight in pound
with mouse-hover over Track Food & Activity (see dark blue bar top middle) in drop menu click on Food Tracker
Pick a date on the left that corresponds to your diet diary (It doesn’t have to be an accurate date…. just pick 3 consecutive
dates for ease of reporting.)
Type in your food-choose accurately, including portion size.
If it is a food you eat consistently, you can add it to the My Favorite Food List to make it easier to find.
If it is a combination of foods you eat regularly together-create a My Combo
If you have a specific recipe you eat regularly-create a My Recipe
Continue until you are done with the day, then repeat for day 2 and day 3
When you have input all your data carefully and rechecked accuracy- with moues-hover over My Report (see dark blue bar top middle)in drop menu click on Nutrition Report.
Click on picture of the Calendar and pick the star and stop dates for the 3 days you are evaluating.
Click on Create Report (look to the right for the turquoise oval)
Save Nutrient Report on your desk top with a file name as “Weight management report”.
Go back up to the top and with mouse-hover over My Reports (see dark blue bar top middle) in drop menu click on Food Details
Pick your first date and on the far right under Nutrients select all then click on Create a Report (I think it is easiest at this point to go just above the Nutrients column and Export Report as an Excel file. This puts the information into about 4 readable pages) Save & report for day 1 and repeat for day 2 and day 3.
You are welcome to explore the site and tell me what kind of exciting things you discover there!
EMALE ME if you have put in a valiant effort… and yet are continuing to struggle. I will plan a time to meet with people who need assistance. mxkhachekian@pasadena.edu
3 day dietary intake journal:
Instructions: Input down everything you eat, drink, any alcoholic beverages, any vitamin and mineral supplements… for 3 days, including brand & quantity!! You can add as much as information to your report as well as activity time and type….
For example: One PBJ on whole wheat, crunchy peanut butter, jam, 2 cups 2% milk
DAY 1
DAY 2
Day 3
3 Day Diet Analysis
*Please Submit Your Nutrition Report with this Diet Analysis. *
Purpose: To determine if you are meeting your body’s nutritional needs and identify the nutritional values of the foods you are consuming.
Directions: Using Super Tracker’s
https://www.usda.gov/media/blog/2013/03/25/usda-supertracker-customer-experience-comes-1st (Links to an external site.)Nutrients Report averaging a minimum of 3 day’s, evaluate the following nutrients. Please highlight excess and deficiencies in 2 different colors.
Nutrients
Total (Average of 3 days/actual) Calories _______Recommendation ? ______ Status (Over/Below/accessible) ? ______
Total Protein(g) (Average of 3 days/actual) _______Recommendation ? ______ Status (Over/Bellow/accessible) ? ______
Protein (% Calories) Status? ___________ Recommendation?__________
List any foods [Name of the food and amount (g)] you ate that have at least 10g of protein. (See Food Details Report)
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
Carbohydrates(g) _______Recommendation(g)? ______ Status (Over/Below/accessible)? ______
Carbohydrates (% Calories) Status? ___________ Recommendation?__________
Dietary Fiber (g) ________Recommendation(g) ________ Status (Over/Below/accessible)? _________
List 2 health benefits of fiber (google it)
________________________________________
_______________________________________
List 2 foods that you ate that have at least 3g of fiber (food detail)
_____________________________________
______________________________________
List 2 other foods that you would be willing to eat with at least 3 g of fiber/serving. (google it)
_____________________________________
________________________________________
11.Total Sugars: DRI for males is less than 36g; DI for females is less than 24g.
What is your average eaten sugar in grams? ____________grams
Is your intake (highlight one): within range High
List 2 major diseases related to excess sugar intake. (google it)
_____________________________
____________________________
Added Sugars
average eaten __________grams
List 2 foods that you ate or drunk that have more than 10 g of sugar. (Food detail)
___________________________________________
____________________________________________
Total Fat(g) _______Recommendation(g)? ______ Status (Over/Below/accessible)? ______
Where are you getting most of your fat from?
__________________________________________
__________________________________________
Saturated Fat(%) average consumed ______%_Recommendation(g)? ______ Status (Over/Below/accessible)? ______
List 2 disease associated with excessive Saturated fat intake. (google it)
____________________________________
____________________________________
Polyunsaturated Fat in your diet ________%__
Monounsaturated Fat in your diet _______%__
Linoleic Acid (g) your intake _______(g)___ Status (Over/Below/accessible)? _____(g)_
Linoleic Acid (%Calories) intake? _____%____Status (Over/Below/accessible)? ____%_
α-Linolenic Acid (%) Calories intake? _____%__Status (Over/Below/accessible)? _____
26.α-Linolenic Acid(g) your intake? _______(g)__ Status (Over/Below/accessible)? ______
Omega 2-EPA Average eaten __________(mg)
Omega 3-DHA Average eaten __________(mg)
Cholesterol(mg) your intake _____(mg)__Recommendation(mg)? ______
Status (Over/Below/accessible)? ______
Highlight on food detail, then List here all foods yielding 50mg or more of Cholesterol.
__________________________________________________________________________
__________________________________________________________________________
List 2 disease associated with excessive cholesterol intake. (google it)
_________________________________________
_________________________________________
Minerals
Calcium Average eaten _____(mg) Recommendation(g)? ______Status (Over/Bellow/accessible)? ___________
If your intake is below 750mg or above 2500mg, name one health risk associated with your deficiency or excess ____________ (or write N/A).
List 2 good dietary sources of Calcium that you would eat (one must be non-dairy)
i. ____________________ii.__________________
Potassium(mg) Average eaten ________(mg) Status (Over/Bellow/accessible)? _________
Name two good dietary source of Potassium that you would eat. (google it)
___________________________________________________
____________________________________________________
Sodium average eaten _____(mg) Status? ______
List a health risk associated with excess Sodium ___________________ Highlight then list ALL foods that yield at least 200mg of Sodium. (Food Detail)
___________________________________________________________
____________________________________________________________
____________________________________________________________
Copper Average eaten _________(mg) Status? __________
Iron Average eaten ________ (mg) Status? ________
If Iron intake is less than 6mg or more than 45mg, name one health risk associated with this_________________________________(or write N/A)
List 2 good dietary sources of Iron that you would eat.
________________________
________________________
Magnesium Status? ________
Phosphorus Status? ________
42.Selenium Status? ________
Zinc Status? ________
If Zink intake is less than 6mg or more than 40mg, name one health risk associated with this deficiency or excess _____________________________________________ (or write N/A)
Vitamins
Vitamin A average eaten _______(mg) Status? ________
If your intake is below 525mcg or above 3000mcg, name one health risk associated with your deficiency or excess ______ (or write N/A).
Vitamin B6 Average eaten _____mg Status? ____________
if your intakes below 1.1mg or above 100mg, name one health risk associated with your deficiency or excess ______________(or write N/A)
Vitamin B12 Status? _____________________
Vitamin C average eaten ____________mg Status? _______________
If your intake is below 75mg or above 2000mg, name one health risk associated with your deficiency or excess ____(or write N/A).
50. Vitamin D average eaten ________mg Status? ___________
51. If your intake is below 3.5 mcg or above 50mcg name health risk associated with your deficiency or excess ______________(or write N/A)
52. Vitamin E Average eaten ____mg Status? _______
53. If your intake is below 11mg or above 1000mg, name one health risk associated with your deficiency or excess ___________________________________(or write N/A)
54. List 2 good dietary sources of Vitamin E (things you would eat).
________________________
________________________
Vitamin K Status? _________________
Folate (Folic Acid, Folacin) Status? ________________
Name the primary health risk to baby if mom’s intake of folate is inadequate during pregnancy? ____________________________
Thiamin Status ? ________________________
Riboflavin Status ? ________________________
Niacin average eaten ____________mg Status? _______________________
If your intake is below 12 mg or above 35 mg, what health risks are associated with your deficiency or excess? ____________________________ (or write N/A)
66. Choline Status? __________________
67. Water: Are drinking 8-10oz glasses of water a day? ________________
Conclusion: Be Specific!
If you had any nutritional deficiencies (status = “under”) that have associated health risks, what are some dietary sources of this nutrient?
Conclusion:
Deficiency Diet Sources (What can and will you eat?
http://www.healthaliciousness.com/most-nutritious-foods-lists.php (top 10)
http://www.sparkpeople.com/resource/reference_vitamin.asp (Links to an external site.)
http://www.sparkpeople.com/resource/reference_minerals.asp (Links to an external site.)
http://www.nlm.nih.gov/medlineplus/medlineplus.html (Links to an external site.)
What specific actions can you take to improve your nutrition? (Recap-specifically)
___

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