Food Record Tracker

This week we are focusing on your protein and fat intake. Use your SparkPeople tracker reports from week #2.
What is your 3-day average intake fat, in grams? (You’ll need to add and divide by 3 here)
What percent of your average calorie intake come from fat? You will need to do some math here – like this:
My average daily fat intake is 60 grams + 50 grams + 45 grams = 155/3 = 52 grams fat
My total average calorie intake is 2010 cal + 1200 cal + 1900 cal = 5,200/3 = 1733. (same as it was for the carbohydrate calculation last week)
My average calories from fat is 52 grams * 9 cal/gram = 468 cal from carbohydrate
468 cal from fat / 1733 total calories = 0.27 (* 100)
This means 27% of my total calories are from fat
Is this percentage within the recommended calories from fat range?
What is your 3-day average intake of protein, in grams? (You’ll have to add and divide by 3 here)
What percent of your average calorie intake come from protein?
My average daily protein intake is 50 grams + 40 grams + 45 grams = 135/3 = 45 grams.
My total average calorie intake is 2010 cal + 1200 cal + 1900 cal = 5,200/3 = 1733. (same as it was for the carbohydrate calculation last week)
My average calories from fat is 45 grams * 4 cal/gram = 180 cal from carbohydrate
180 cal from protein/ 1733 total calories = 0.10 (* 100)
This means 10% of my total calories are from protein
Another way to calculate your protein needs is like this: Calculate your protein needs based on the following formula:
Weight in kg * 0.8 = ____ grams
My example:
110 pounds/2.2 = 55 kg*0.8 = 44 grams protein (this is how much I need each day)
What three foods did you consume that contain the most fat? How many grams of fat were in each food?
What three foods did you consume that have the most protein? How many grams of protein were in each food?
Do you think you ate any trans fat? Why or why not? Check at least 5 food labels of foods you ate during the time of your diet record – is there any ‘hydrogenated’ oils listed in the ingredients? Share the name of the foods of the labels you looked at.
What is your average cholesterol intake? How does this compare to the recommendations for cholesterol?
10. If your protein, fat, or cholesterol are high or low…… list specific changes you could make to improve these nutrients. Remember to be specific here – don’t just say ‘I will eat less meat’ or ‘I will eat less bacon’. I would like you to specifically identify which of the foods you consumed where high in the nutrient you need to decrease, state the portion and amount you consumed, and a reasonable alternative that will be healthier. Example: I will reduce my cholesterol, saturated fat, and protein intake by cutting back on the portion size of steak I eat. I had a 16 oz sirloin pan-fried steak during my diet tracking (on Saturday night) and this was 130 gram protein, 445 mg cholesterol, and 37 grams saturated fat. I could cut this in half by having an 8 oz steak instead, and choosing grilled vs. pan-fried (grilled 8 oz steak would be 55 grams protein, 199 mg cholesterol, and 12 grams saturated fat).
Submit the answers to these along with your “Today’s Full Report”‘s from SparkPeople. Make sure that the report includes cholesterol. If not, follow the instructions under the Student Resources module to add a nutrient to your analysis and submit a new version of your Today’s Full Reports with cholesterol added.
Due (2 total documents):
Your “Today’s Full Report”‘s from SparkPeople that includes cholesterol – this may be the same report you turned in during week #2 if it included cholesterol before (1 PDF with all three reports)
Your responses to the questions above (1 Word document)
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