Nutrition three day diet analysis

Objective: Recognize whether your current eating and drinking habits address your total energy and macronutrient needs via analysis of a three day diet diary. Your completed assignment will include: an analysis of your three days of food consumption and three tables listing all of the food and beverages you consumed on each day.
Description: You will examine three days of your eating and drinking. You will record everything you eat and drink and identify the caloric value for each food and drink item you consumed for all days excluding non-caloric beverages like water, unsweetened coffee or tea, or artificially sweetened beverages with zero calories, etc. Additionally, you will list the grams of carbohydrates, fats, proteins and fiber for each of the food items as well as list the number of servings of vegetables and fruits you consumed on each day. You will record all of your information into three daily tables. You must select days in which you consumed food. It is not acceptable to submit a diary that indicates you did not eat or drink or you ate or drank very little because of extenuating circumstances, e.g. too busy, ill, etc.
You will also identify your Body Mass Index (BMI) using one of the many Body Mass Index calculators on the Internet or in Chapter 12 of your textbook.
After recording all of the food and beverages you consumed and after you have identified the macronutrient values in grams of all foods you listed, you will assess whether your current diet is adequate, excessive or deficient in meeting your total energy and macronutrient needs. You will need to visit: Calorie Calculator (Links to an external site.) web site to determine your approximate caloric need. You will compare your caloric intake for the three days comparing it to the total energy need you identified after visiting the Calorie Calculator web site.
Analysis will include evaluation of the diet diary items listed and whether the food and beverages consumed would meet dietary guidelines as outlined in the textbook. Your analysis must include a determination of whether you have met, exceeded or whether you were deficient in energy intake, macronutrient intake (carbohydrates, fat, protein and fiber) and if your diet met a minimum of five servings of vegetables and fruits for each of the days. Additionally, you must assess whether the food you consumed was high in nutrient density, energy density or both.
You will be submitting this assignment as an attachment within the Assignments area on Canvas. The document you submit must combine all of the contents for this assignment into one .doc, .docx, or .rtf document. DO NOT send multiple documents and/or file types other than .doc, .docx, .pdf or .rtf file types.
You MUST tranfer any data from any calorie counting software/apps to a table within the same word processed document you submit for this assignment. Sorry– no exceptions!
The assignment you submit should include an analysis of your findings from the three day diary you recorded.
The analysis should include the following paragraphs:
First Paragraph: Identification of your current energy need and your BMI. You should identify whether you agree or disagree with your energy need and why you agree or disagree. You should also identify whether your BMI falls within normal ranges or whether you are underweight, overweight or obese.
Second Paragraph: Explain your current dietary practices and whether your current practices address your energy, macronutrient and vegetable and fruit needs. Be sure you identify your fiber intake as well.
Third Paragraph: Describe how you plan to address any excesses or deficiencies in your energy, macronutrient, vegetable, fruit and fiber intake. You need to be specific!
If your current dietary practices perfectly address your needs in these areas, please explain how you achieve this goal.
If you are underweight or overweight you should identify how you plan to increase or decrease your energy intake to get your BMI within the healthy range.
Fourth Paragraph: Explain any health consequences that may be of a concern if you continue your current dietary practices. Additionally, describe how the changes you propose will not only alleviate your concerns, but also describe how they will provide potential health benefits.
Fifth paragraph: This is your conclusion. Briefly summarize the major points from the previous three paragraphs and evaluate the worth of going through the process of recording a diet diary for three days.
Two Day Diet Analysis Assignment – EXAMPLE
(Double Space Please)
Mike Diet
HRC 100 – CRN 11121
Date: 09/18/2021
My calorie consumption is excessive for a male of my age and activity level. Based upon the Calorie Calculator web
site I need 2500 calories per day to maintain my weight. I am obese according to the BMI Calculator: 32.6. I know I
am overweight, but the term obese hurts! I would not consider myself obese. As far as energy intake needs I am not
quite sure how much energy I need to consume to maintain a healthy body weight because it has been a long time
since I have been at a healthy weight.
Based upon my food consumption, I would say that I am extremely excessive in my calorie intake. I nearly tripled
what I would need in a typical day. Over the course of the three days my carbohydrate, fat and protein intake were
way too high. I probably eat out a couple of times every week and that really kicked me well over the edge. My fat
intake is incredibly high. I think I could have really improved my protein choices on this day. Percentage-wise I was
much closer to meeting my goal as far as my protein intake goes. I also love fruits and vegetables, but I rarely
consume them. I was close to meeting my fiber needs. I’m not sure how as I ate very few servings of vegetables and
no fruit servings. Sometimes I have very little time and am in a rush (like so many people) and I just go out and buy
what tastes good.
I definitely need to make some significant changes. I need to drastically cut down on my total energy intake. This
could best be achieved by eating three much smaller meals each day with a small mid-afternoon snack. I need to
add whole grains to my breakfast. I can do this by eating oatmeal and/or some whole grain toast. I could also start
my day off with a piece of fresh fruit. I can add a salad to my lunch and perhaps some lettuce to a lean protein
sandwich like tuna or turkey. I could consume another piece of fruit with this meal. For my afternoon snack I could
choose a green smoothie with spinach, water, a banana and some blueberries. For dinner I can choose some whole
grain pasta with some fresh, sautéed vegetables. My dessert could be a small Greek yogurt with some honey and
fresh fruit topped with some chopped almonds.
I must make these changes soon as high fat diets lead to cardiovascular disease and my uncle who was only 53
recently had triple heart bypass surgery. My father is a type 2 diabetic and my mother is obese. The proposed
changes may allow me to decrease my BMI and lower my risks for cardiovascular disease and type 2 diabetes.
Additionally, by eating an energy sufficient and nutrient dense diet I may start to have more energy and begin an
exercise program.
This assignment really helped me identify why I have become obese. The changes I proposed should allow me to
get achieve a healthy body weight and decrease the risks associated with being obese.
RESOURCES ADDED
Total Energy Need: 2500 calories
Identify your Body Mass Index calculation: 32.6 (obese)
Compare the average needs for females and males to the calorie, macronutrient and fiber gram information listed above.
Dietary Log – Day One
Food Item/Serving Size Calories Carbs Total Fat Protein Fiber
Make sure you express carbs, fats, proteins, and fiber as grams
Breakfast
Three Fried Eggs 270 1 4.5 19 0
1 Tbsp butter 102 0 11.5 0 0
4 pieces bacon 168 .5 13 12 0
4 oz. hash browns 293 29.5 18 2.5 3
2 slices of sourdough bread 370 72 3 15 3
2 Tbsp jelly 111 27.5 0 0 0
Lunch
In-and-Out Double-Double with cheese 670 39 41 37 3
French Fries 444 61 19 6 0
Chocolate Shake 690 83 36 9 0
21 oz. Coca Cola 260 71 0 0 0
Snack
Snickers Bar 266 37 11 5 1
32 oz. Slurpee 260 68 0 0 0
Dinner
4 slices pepperoni pizza 1000 104 52 52 8
2 bread sticks 260 40 16 6 2
2 cups lettuce 11 2 0 1 1
1/2 cup tomatoes 16 3.5 0 0 1
4 Tbsp Ranch dressing 290 4 31 0 0
24 oz. Bud Light 219 13 0 2 1
Snack
1 slice Lemon Meringue Pie 303 53 10 1.5 1.5
16 oz. Caffè Mocha 330 43 15 13 2
Daily Totals 6026 752g 297g 166.5g 26.5g
Vegetable Servings: 2
Fruit Servings: 0
Average Female Need 2000 250-300g 45-65g 50-75g 25g
Average Male Need 2500 300-375g 65-85g 65-95g 30g
(PLEASE NOTE THIS IS ONLY ONE OF THE THREE DAYS REQUIRED FOR THIS ASSIGNMENT)
Web sites for finding the amount of calories in various food items, reading labels and understanding serving sizes:
How to Read a Food Lab (Links to an external site.)
(Links to an external site.)
Calculating Vegetable and Fruit Serving Sizes (Links to an external site.)
Calorie King (Links to an external site.)
Food Calculator (Links to an external site.)
Calorie Count (Links to an external site.)
In addition to the web sites listed above smart phone users may take advantage of the many different apps available to record their food intake.
Please remember, you MUST transfer the nutrition information from any web site or app to the 3 Day Diet Analysis Daily Log.docxActions prior to submitting this assignment. SORRY– NO EXCEPTIONS!
Three Day Diet Analysis Assignment
The rubric for evaluating your assignment ….
Three Day Diet Analysis Checklist
Did You Remember to Include the Following in Your Assignment:
A reference to your individual energy need from the Calorie Calculator web site?
A reference to your Body Mass Index calculation?
A plan of correction for excessive or deficient energy and/or macronutrient intake and a plan for correction?
A reference to your vegetable and fruit intake and a plan for correction?
Three tables– one for each day?
Tables that include all food and drink consumed (excluding non-caloric beverages)?
The serving sizes, energy and nutrients for each serving you consumed listed in the table?
Totals for each day of energy and each macronutrient consumed?
Total numbers of vegetable and fruit servings for each day?
PLEASE REVIEW BEFORE SUBMITTING YOUR ASSIGNMENT!
Rubric
Three Day Diet Analysis Assignment
Three Day Diet Analysis Assignment
Criteria Ratings Pts
This criterion is linked to a Learning Outcome Energy Need
7.5 to >4.0 pts
Energy need is stated within analysis section.
4 to >0.0 pts
Energy need is interpreted incorrectly.
0 pts
There is no reference to energy need within analysis section.
7.5 pts
This criterion is linked to a Learning Outcome BMI
7.5 to >4.0 pts
BMI calculation is stated within analysis section.
4 to >0.0 pts
BMI calculation is not stated correctly.
0 pts
There is no reference to BMI calculation within analysis section.
7.5 pts
This criterion is linked to a Learning Outcome Evaluation of Need
12.5 to >8.75 pts
There is a reference to total energy and macronutrient intake, and a detailed plan for correction and/or recognition of how one’s macronutrient needs are being addressed.
8.75 to >4.0 pts
There is a reference to total energy and macronutrient intake with some recognition of how one’s total energy and macronutrient needs are being addressed.
4 to >0.0 pts
There is a reference to total energy intake and macronutrient intake, but there is no plan for correction and/or recognition of sufficiency for either energy and/or macronutrient needs.
0 pts
There is no reference to total energy, carbohydrate, fat, protein or fiber intake.
12.5 pts
This criterion is linked to a Learning Outcome Recognition of Consumption
12.5 to >8.75 pts
There is a reference to vegetable and fruit intake, and a specific, detailed plan for correction and/or recognition of how one’s vegetable and fruit intake addresses one’s needs.
8.75 to >4.0 pts
There is a reference to vegetable and fruit intake and recognition of how one’s vegetable and fruit intake addresses one’s needs, but there is no plan of correction, if necessary.
4 to >0.0 pts
There is a reference to vegetable and/or fruit intake, but no plan for correction and/or recognition of sufficiency.
0 pts
There is no reference to vegetable and fruit intake.
12.5 pts
This criterion is linked to a Learning Outcome List of Food Items
15 to >10.5 pts
Calorie information, carbohydrate, fat, protein and fiber grams are complete and listed for all of the individual food items.
10.5 to >5.0 pts
No calorie information, or carbohydrate, fat, protein and fiber grams are listed for ~10% to ~20% of the individual food items.
5 to >0.0 pts
Calorie information, carbohydrate, fat, protein and fiber grams is incomplete for more than 30% of the individual food items. OR there are limited inaccuracies.
0 pts
No calorie information and/or carbohydrate, fat, protein and fiber grams are listed for individual food items OR Information is inaccurate.
15 pts
This criterion is linked to a Learning Outcome Daily Totals
15 to >10.5 pts
There are daily totals for calorie information carbohydrate, fat, protein, fiber grams and vegetable/fruit servings. All data is completely accurate.
10.5 to >5.0 pts
There are daily totals for calorie information carbohydrate, fat, protein, fiber grams and vegetable/fruit servings, but not all data is completely accurate.
5 to >0.0 pts
The daily totals are incomplete for either calorie information and/or carbohydrate, fat, protein, fiber grams and vegetable and fruit servings OR daily totals for each day are not listed separately.
0 pts
There are no daily totals for calorie information and/or carbohydrate, fat, protein, fiber grams and vegetable/fruit servings. OR Information is presented inaccurately.
15 pts
This criterion is linked to a Learning Outcome Essay Structure
10 pts
Essay and Nutrition information followed proper format as outlined in the example essay. Essay included student name, CRN section and date of the assignment. Essay was double spaced and typed in 12 font letter size.
0 pts
Essay and/or Nutrition information was not correctly formatted as instructed
10 pts
Total Points: 80
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