Dietary Analysis

Name: (Reminder: Review the Dietary Analysis Part II grading rubric before you submit this document to the Assignment folder.) Dietary Analysis Project: Tables and Analysis Questions Tables 1 & 2 (25 points) Table 1: Energy and Macronutrients Average Consumed AMDRs/Recommended Energy 1800 calories xxxx* Percent (%) of Calories from Carbohydrates 50 % 45 to 65 % Percent (%) of Calories from Fat 33 % 20 to 35 % Percent (%) of Calories from Protein 17 % 10 to 35 % Dietary Fiber (grams) 19.3 grams 25 grams Protein (grams) 77.8 grams 46 grams *No data entry needed for this cell. Table 2: Micronutrients Vitamin Average Consumed RDA/AI Mineral Average Consumed RDA/AI Thiamine 1.0 mg 1.1 mg Calcium 835.6 mg 1000 mg Riboflavin 0.9 mg 1.1 mg Copper* 0.8 mg 0.9 mg Niacin 18.2 mg 14 mg Iron 10.3 mg 18 mg Pantothenic Acid 3.2 mg 5 mg Magnesium 300.1 mg 320 mg Vitamin B6 1.4 mg 1.3 mg Manganese 3.0 mg 1.8 mg Vitamin B12 1.4 µg 2.4 µg Phosphorus 654.9 mg 700 mg Folate 260.6 µg 400 µg Potassium 2031.1 mg 2600 mg Vitamin A 1086.7 µg 700 µg Selenium 91.5 µg 55 µg Vitamin C 113.1 mg 75 mg Sodium 3869.5 mg 1500 mg Vitamin D* 61.8 IU 15 IU Zinc 6.0 mg 8 mg Vitamin E 8.5 mg 15 mg Vitamin K 54.2 µg 90 µg *For vitamin D RDA/AI, see Dietary Analysis Part II assignment instructions. For copper RDA/AI, convert micrograms (µg) to milligrams (mg) by dividing micrograms (µg) by 1000.

ANALYSIS Energy Balance 1. (10 points) Answer the following questions using the table below. i. Cronometer provides your estimated “Calories Burned” based on the information you provide in your account. Enter your “Calories Burned” and “Calories Consumed” into the table below. ii. In the third row of the table below, discuss whether you are in positive or negative energy balance and its significance for you (e.g., weight changes, overall energy level, etc.). Calories Burned 1731 Calories Consumed 1800 Are you in positive or negative energy balance and what does this mean for you? I am in positive energy balance. This means I gained fat or I’m taking in more energy than the amount my body needs. My energy level is lower because of the extra fat I took in. 2. (10 points) This question has three parts. Please show your math steps in all three parts below to receive credit. i. Using your data from Question 1 above, what is the difference in calories between your “Calories Burned” and your “Calories Consumed”? 1800-1731= 69 calories ii. If you were to maintain that difference in calories every single day for one year (365 days), what would be the total calorie deficit or surplus you would have for that year? 69 x 365= 25,185 calorie (surplus for the year) iii. Our textbook explains that a surplus or deficit of 3,500 calories will lead to a 1-pound change in body weight. If you were to have a surplus or deficit of the total calories you determined above, what would be your change in weight for that year? 25,185/3500 =7.195 This would a weight gain of about 7 pounds for the year. 3. (10 points) Scenario: Your doctor is recommending that you lose 10 lbs. Our textbook describes safe weight loss of 1-2 lbs per week. Using your “Calories Burned” from your Cronometer report, determine how many calories per day you would need to eat to lose 1-2 lbs per week. Show your math steps to receive credit. 1731-500 = 1231 per day for 1lb of weight loss per week

Compare your fiber intake from Table 1 with the daily fiber intake recommendation from the textbook. Include the numeric values of both your intake and the recommendation as part of your answer. 25-19.3= 5.7 g I took in five more grams than the recommendation. Micronutrients 7. (5 points) Examine your average micronutrient intake of the listed vitamins and minerals with the recommended intake on the Cronometer report for those micronutrients. In the table below, list which vitamins and minerals are lacking in your current intake (Deficient intake: <40% of recommended intake on Cronometer report) and which vitamins and minerals you get in more than adequate amounts (More than adequate intake: >80% of recommended intake on Cronometer report). Add more rows if necessary. Deficient intake of these Vitamins/Minerals More than adequate intake of these Vitamins/Minerals Vitamin A Vitamin C Vitamin D Calcium Copper Sodium Magnesium 8. (10 points) Use the table below to answer parts i-iv. Add more rows to the table if needed. i. Using your Cronometer report, list all vitamins and minerals that are currently over 200% recommended intake in the first column. Add more rows if needed. ii. In the “Current Intake” column, enter your current intake of those nutrients with the correct unit of measurement (mg, μg, IU). iii. Use the Tolerable Upper Limit (UL) file ( link to TUL file available in the LEO Part II assignment instructions ) to locate the UL for the vitamins and minerals you listed in the table below. Enter the UL for each listed vitamin and mineral in the “Tolerable Upper Limit” column in the table below. iv. Compare your intake to the Tolerable Upper Limit. Based on the data, should you be concerned about the risk of toxicity? Answer Yes or No in the table below. Vitamins/Minerals >200% Recommended Intake Current Intake Tolerable Upper Limit Are You at Risk? (Yes or No) Vitamin D 61.8 15 No Sodium 3869.5 1500 Yes

DISCUSSION 9. (50 points) Please note the high point value of this final question! I am looking for a very detailed response. Describe specific dietary intake changes you would need to make to better align with the recommendations for these three categories : Energy (calories), Macronutrients, and Micronutrients. Be very specific! If you are lacking a nutrient, what could you do to increase your intake of that nutrient? If you are getting too much of a nutrient and that could be bad for you, what can you do to reduce your intake of that nutrient? Even if you feel your diet is perfect, make sure to address all three categories in your response. Use supporting data from your Cronometer report to back up your thoughts in each category. Energy/Calories: I can burn more calories by adding in exercise. This will put me in the negative balance for calories. A deficit on calories means I am burning fat. If a burn calories and stay in the deficit of at least 500 calories per day, I will be able to lose a pound per week. Macronutrients: I can cut back on the amount of carbohydrates I consume to decrease the amount of calories I eat. Some of the carbohydrates I consumed were from fast food restaurants and not the best choice. Maintaining weight loss is going to be driven by the appropriate percentages of carbs, protein, and healthy fat. Micronutrient: I need to lower my sodium intake. This can be accomplished by cutting out the food from fast food and restaurants, like Chick Fil A and Texas Roadhouse. This micronutrient is key in long term success for my health and blood pressure. References (Use APA format) Alexander, Heather. (2020, June). What are Macronutrients?. The University of Texas MD Anderson Cancer Center https://www.mdanderson.org/publications/focused-on-health/what- are-macronutrients-.h15-1593780.html#:~:text=Carbohydrates%2C%20fat%20and%20protein %20are,Anderson%20Wellness%20Dietitian%20Lindsey%20Wohlford.