Dietary Analysis - Andrew Herrmann
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Brigham Young University, Idaho *
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Course
150
Subject
Health Science
Date
Feb 20, 2024
Type
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10
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Name: Andrew Herrmann The purpose of this assignment is to keep and evaluate a 2-day food record using the skills you have learned this semester. 1. Two Day Record: (7 points)
•
Food Intake.
Keep a two-day record of everything you eat or drink (except water and vitamin/mineral supplement pills.) Record your food intake on the Dietary Record sheet. Choose two days that reflect your typical dietary intake (i.e. not Fast Sunday or holidays). Enter the date and time. •
Food Descriptions
. Be specific and describe the foods/beverages in terms another person would understand what you ate. •
Portion Sizes. Estimate the amounts eaten in measurable terms. You may not be able to measure everything but try to be as accurate as possible. •
Hunger Level. Record the level of hunger you felt before you ate and 20 minutes after you ate (see codes below). You do not need to list the hunger scale for each food, but you do need to list them for each eating occasion. •
Motivation and Location. Record the motivation for choosing the food you ate (see codes below) and where the food was eaten. Recording a Food Intake NUTR 150 Dietary Analysis Assignment Hunger Scale Codes 7: Very uncomfortably full, "Thanksgiving full"
6: Definitely full, but not uncomfortable
5: No longer hungry, feel satisfied but could eat more
4: Neutral - Not hungry but not full
3: Hungry, feel an urge to eat
2: Hungry, the urge to eat is strong
1: Very hungry, preoccupied with food, light-headed
0: Past hunger, numb hunger
Motivation Codes A: Availability, it was there
B: Convenient
C: Cost - The food cost fits into budget
D: Nutritional value of food, it was healthy
E: Personal preference, I like it
F: Mood/emotion, I was bored; stressed; tired; excited, angry
G: Social, it was offered and I couldn't refuse
H: Habit/Tradition, I usually eat it, it is familiar
O: Other, please describe
Please note there are 9 numbered items to work through, plus the bonus word at the end. Be sure to complete the entire assignment.
Day 1 Dietary Intake
Record the calendar date; this will be used when entering data into the analysis program: 10/21/21 Time Food and Beverage Description Amount Hunger scale (before/after) Motives – list all that apply Location/Where eaten? 1:00 pm Pasta Alfredo 1 entree 2 6 E,A,C Olive Garden 1:00 pm Breadstick 4 2 6 E, A, C Olive Garden 5:00 pm Sliced Chicken Breast 2 4 5 A, B Apartment 5:00 pm Pita Bread 1 6 ½” 4 5 A, B Apartment 9:45 pm Pepperoni Pizza 3 Slices 3 5 C, B, E Apartment Double check your Food and Beverage Descriptions
. Be specific and describe the foods/beverages in terms another person would understand what you ate.
Include complete brand names, food preparation methods (such as grilled, baked, deep-fat fried, etc.). For example: 2%
milk, 8” flour
tortilla, 3”
chocolate chip cookie, 1 cup
cooked strawberry instant oatmeal. Do not list “1 serving.” This is not descriptive enough. Remember to record add-ons such as •
Butter
on toast or vegetables. If you ate your toast or vegetables dry without butter, indicate you ate them dry. •
Milk and sugar
on cereal. If cereal was eaten without milk or sugar, write the type of cereal eaten and note it was without milk or sugar. •
Sauces. If fries or something similar were eaten without any type of sauce, note the fries without ketchup/sauce. •
Dressing.
If salad is eaten dry, note it. Many nutrition fact sources will not include the dressing; be sure to add dressing to your intake. Comment on foods that were difficult to find in NutritionCalc Plus and the substitute food that was used:
Day 2 Dietary Intake
Record the calendar date; this will be used when entering data into the analysis program: 10/22/21 Time Food and beverage Description Amount Hunger scale (before/after) Motives – list all that apply Location/Where eaten? 12:00 pm Fig Bar 1 Bar 3 5 B Food Court 12:00 pm Caramel, Almond, and Sea Salt Kind Bar 1 mini bar 3 5 B Food Court 12:00 pm Fruit Snacks 2 individual bags 3 5 B Food Court 4:00 pm Grilled Chicken Breast diced 3 ounces 3 5 B, E Apartment 4:00 pm Cooked Jasmine Rice 1.5 Cups 3 5 B,E Apartment 7:00 pm Personal Pepperoni Pizza 1 3 5 C, B Apartment Double check your Food and Beverage Descriptions
. Be specific and describe the foods/beverages in terms another person would understand what you ate.
Include complete brand names, food preparation methods (such as grilled, baked, deep-fat fried, etc.). For example: 2%
milk, 8” flour
tortilla, 3”
chocolate chip cookie, 1 cup
cooked strawberry instant oatmeal. Do NOT list “1 serving.” This is not descriptive enough. Remember to record add-ons such as •
Butter
on toast or vegetables. If you ate your toast or vegetable dry without butter, indicate you ate it dry. •
Milk and sugar on cereal. If cereal was eaten without milk or sugar, write the type of cereal eaten and note it was without milk or sugar. •
Sauces. If fries or something similar were eaten without any type of sauce, note the fries without ketchup/sauce •
Dressing.
If salad is eaten dry, note it. Many nutrition fact sources will not include the dressing; be sure to add dressing to your intake. Comment on foods that were difficult to find in NutritionCalc Plus and the substitute food that was used:
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Evaluation of Food Intake o
Two Day food record (continued) – run a Dietary Analysis: Once you have recorded your food intake, go to NutritionCalc Plus and enter food items and quantities from your Day 1 and Day 2 diet record table. o
Run the following 4 reports for the Average Intake (Day 1 & 2): •
Recommendations Report •
Bar Graph Report
•
Macronutrient Distribution Report •
MyPlate Report
•
Single Nutrient Report
o
Have these reports ready to refer to when completing this assignment. The reports will not be submitted. 2.
Personal Information: Please note the rest of the assignment cannot be graded without this information because your nutrient needs are based on gender, age, height, weight, and activity level. (1 point) •
Gender: Make an X in the appropriate white box. (Females also select an applicable category from the outlined options listed.) •
Age: Type your age category in the white box using the options listed. •
Height/Weight: Type your U.S. customary/imperial units (feet, inches and pounds) or
metric units (centimeters and kilograms). Double check you have selected and entered the correct measurement type in NutritionCalc Plus in the profile screen. Gender: X Male Female If female: Age Category: 19-30 years Enter one of the following lifecycle options
Enter one of the following age categories Height: 6’1” §
Female, non-pregnant 14-18 years 19-30 years §
Female, pregnant 31-50 years 51-70 years Weight: 190lbs §
Female, lactating NOTE: •
When setting up your profile in Nutritioncalc Plus
, DO NOT
enter weight loss/gain goals. Leave it as the default setting of “Lose 0 lbs/week.” •
Activity Level: Click on the drop down menu and determine your average daily activity. Keep in mind many people overestimate
their activity level, which will produce inaccurate results. Please note there are 9 numbered items to finish. You have now completed items 1 and 2!
3.
Food Guide Evaluation for 2-day Intake: Using your NutritionCalc Plus MyPlate Report
, complete the white boxes in the table. Be sure to answer all parts of the Evaluation questions. (5 points) MyPlate Food Category Average Intake (Day 1 & 2) MyPlate Recommendations (eq = equivalent) Did your Intake Meet the Recommendations? (Evaluate your Average Intake vs the Recommendations)
a. Grains Average Intake 6.6 oz eq Total Grain Recommendation 10 oz eq X Below Met Above Whole Grain Recommendation 5 oz eq If your grain intake did not
meet the recommendations, what are two (2)
grains you would be willing to add? Quinoa and Whole Grain Bread b. Vegetables Average Intake 0 cup eq Recommendation 4 cup eq X Below Met Above If your vegetable intake did not meet the recommendations, what are two (2) vegetables you would be willing to add? Carrots and Cucumber c. Fruits Average Intake 0 cup eq Recommendation 2.5 cup eq X Below Met Above If your fruit intake did not meet the recommendations, what are two (2) fruits you would be willing to add? Pineapple and Grapes d. Dairy Average Intake 0.9 cup eq Recommendation 3 cup eq X Below Met Above If your dairy intake did not meet the recommendations, what are two (2) sources from the dairy group you would be willing to add? Cheese and Milk *For those who cannot consume actual dairy foods, use MyPlate.gov to find two alternative high calcium sources e. Protein Average Intake 4.2 oz eq Recommendation 7 oz eq X Below Met Above EVERYONE ANSWER:
What are two (2) plant-based
protein foods you would be willing to add? Chicken and Beef
4.
Calories Evaluation for 2-day Intake: Complete the white boxes in the table using your NutritionCalc Plus Bar Graph Report
. (1 point)
a. Average Intake (Day 1 & 2) (look at the “value” column on the report) b. Recommended Daily Intake (look at the “DRI goal” - this is an estimate based on your height, weight, age, and gender) Total Calories Consumed 1606 Calories 3402 Calories Evaluation considerations
(Read through this section and then review your work so far.) •
If your caloric intake is 500 Calories over or under the recommendations, be sure to double-check the portion sizes
and/or if you are missing anything you ate
. Here are some common mistakes: o
Entering 2 cups of dry rice instead of 2 cups of cooked rice. o
Forgetting to add milk to a meal with cereal. o
Leaving out salad dressing or sauces on stir fry or ketchup on French fries. o
Leaving off butter on pancakes or vegetables. o
Leaving off condiments like mayonnaise on sandwiches. o
Underestimating or overestimating how much a glass or cup holds. (Even a standard glass is more than 8 oz.) o
Underestimating dessert sizes. (1 small scoop of ice cream is about 1/2 cup. 1 Oreo is 2” across – most cookies are bigger.) o
Leaving out oil that is used to cook with. •
The dietary analysis gives an estimate of the number of calories you ate compared to the recommended amount of calories you should consume daily. Patterns from 1600-3200 calories are designed to meet the nutritional needs of adults. 5.
Macronutrient Evaluation:
Complete the white boxes in the table using your NutritionCalc Plus Macronutrient Distribution Report
. (2 points) Note – % Kcals from protein, carbohydrate, and total fat should add up to approximately 100% Macronutrient % Calories a. Average Intake (Day 1 & 2) b. AMDR Adult Recommendations c. Evaluate your Average Intake vs the Recommendations % of Total Calories from Protein 16 % of Calories 10 to 35 % of Calories Below X Met Above % of Total Calories from Carbohydrate 48 % of Calories 45 to 65 % of Calories Below X Met Above % of Total Calories from Fat 36 % of Calories 20 to 35 % of Calories Below Met X Above You’re making great progress! Keep going to the next page…
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6.
AMDR Distribution: The AMDR distribution of macronutrients is a general guideline to help people know the amount of macronutrients to consume based on their overall caloric intake. However, there can be flaws assessing adequate nutrient intake when only looking at the macronutrient %'s. A person could meet the AMDR %’s, but still have a diet high in added sugars, saturated fats, and sodium, as well as low in vitamin and minerals. Using the MyPlate food group equivalent system can help us find more nutritious choices while meeting the appropriate AMDRs. Example #1: Michael's AMDR is reported by NutritionCalc Plus as: 60%
carbohydrate, 10%
protein, and 30%
fat These are all within the AMDR, but when you review his food record you see that his carbohydrate intake was mainly from soda and candy, and the protein and fat intakes were mainly from sausage and bacon. While these foods do not need to be absent from a healthy intake, they are high in calories and low, if not void, in micronutrients and fiber. Example #2: Jane ate 1000 total Calories, with 500 Calories from carbohydrate. (500 carbohydrate Calories/1000 total Calories = 50%) 50% of her Calories are coming from Carbohydrate. Her food record shows these Calories came from whole grains, fruits, and vegetables, but when you compute the number of grams she consumed from carbohydrate, you find she is only getting 125 g of carbs. (500 carbohydrate Calories/4 Cals per gram =125 grams) This is below the recommended minimum of 130 grams of carbohydrate for proper brain function. While Jane is within the AMDR range of 45-65% of overall Calories from carbohydrate, she is actually not meeting her overall nutrient needs since her overall Calorie intake is so low. A person is unlikely to meet nutrient needs when Caloric intake is below 1200 calories per day. Very low-calorie intake is associated with a slowing of basal metabolism as well. Consider that if someone does not get an appropriate number of Calories, the proportion of macronutrients will not be totally relevant. Their report may show that they are within the AMDR distribution, but their Calorie level is so low it would be impossible to get an adequate intake of nutrients. a. After reading the above information and examples, mark TRUE or FALSE in the white box next to the following statements
: (2 points) TRUE? or FALSE? FALSE The AMDR’s give us a complete picture of how well someone is doing in choosing their macronutrients. TRUE It is possible to be within the appropriate AMDR and still have a poor dietary intake. FALSE When trying to lose weight, you should eat as little as possible. TRUE The MyPlate food group equivalents help us to make nutrient rich choices to meet the AMDR. FALSE It is possible to get all the nutrients you need from food by eating under 1000 calories a day.
7.
Saturated Fat Evaluation: Complete the white boxes in the following table. Use the NutritionCalc Plus Macronutrient Distribution Report to find
your average intake. (Saturated Fat is a subcategory
under Fat (Total) in the left-hand column.) Use the Dietary Guidelines: Executive Summary (item 4) to look up the recommended %
of Calories from Saturated Fat. Assess if you met or were above the recommended %. (1 point) 8.
Added Sugars Recommendations:
•
Since the NutritionCalc Plus food database does not have the added sugars information for most foods at this point in time, the Added Sugars amount indicated in your Bar Graph Report is inaccurate. •
However, knowing your added sugar recommendation is useful when reading the new food labels. Use the Dietary Guidelines: Executive Summary (item 4) to look up the recommended % of Calories from Added Sugars. •
Complete the white boxes in the following
table to determine your limit for Added Sugars. Remember, there are 4 Calories per gram of sugar. (2 points) o
Example:
Rachel’s Average Caloric Intake was 2275 calories. •
2275 x .10 = 228 Calories
from Added Sugars. 228/4 = 57 grams
of Added Sugars. Saturated Fat % Calories a. Average Intake (Day 1 & 2)
b. Dietary Guidelines Recommendation c. Evaluate your Average Intake vs the Recommendations
% of Total Calories from Saturated Fat (use the subcategory under Fat (Total) in the left hand column) 17 % of Calories Less than 10 % of Calories Met X Above Your Average Caloric Intake (Refer back to 4a) Compute your Added Sugars Recommendation 1606 a. Total Average Calories b. 32.1 Calories
from Added Sugars c. 8.03 grams of Added Sugars You’re close to the end! Continue through item 9!
9. Nutrient Evaluation for 2-day Intake: (6 points) a.
Using your NutritionCalc Plus Bar Graph Report
, fill in your intake of total fiber, calcium, potassium, sodium, iron, vitamin C, vitamin D, and folate. (Your intake is in the “Value” column of the report.) b.
Then use the DRI tables
t
o determine and fill in your RDA/AI and UL for fiber and the micronutrient recommendations. •
NutritionCalc Plus sometimes uses the UL or other figures in the recommendations column; therefore, Do NOT use your NutritionCalc Plus reports to list your RDA/AI and UL. USE THE DRI TABLES link provided to look them up.
c.
Assess if your average intake was below the RDA/AI, met the RDA/AI, or was above the UL by putting an x in the appropriate box. d.
Low nutrient:
Pick one
of the nutrients from the above table you were significantly below the RDA/AI OR High nutrient:
If you were above the UL for sodium, you may use the Single Nutrient Report
and report which three foods contributed the most to your sodium intake. Answer the following questions:
Nutrient – Did Not Meet Recommendations
Which nutrient from the above table did you select? Potassium If you chose a nutrient you were low in, list three specific foods that you could add to meet your recommendation for this nutrient here. (Use Principles of Nutrition: chapters 8 and 9 for ideas.) Bananas, Kiwis, Potatos OR If you were high in sodium, what three foods contributed the most to your sodium intake?
(Using the NutritionCalc Plus Single Nutrient Report, select sodium in the Nutrient drop down box to view the highest sources.) Nutrient a. Your Average Intake from NutritionCalc Plus *use the DRI tables
to complete these two columns c. Evaluate your Average Intake vs the RDA/AI and UL Recommendations b. Your RDA/AI Your UL Total Fiber 11.46 grams 38 grams No UL Below RDA/AI X Met Above UL Calcium 327 mg 1000 mg 2500 mg Below RDA/AI X Met Above UL Potassium 397 mg 4700 mg No UL Below RDA/AI X Met Above UL Sodium 3072 mg 1500 mg 2300 mg Below RDA/AI Met X Above UL Iron 5.38 mg 8 mg 45 mg Below RDA/AI X Met Above UL Vitamin C 30 mg 90 mg 2000 mg Below RDA/AI X Met Above UL Vitamin D 0 mcg 600 mcg 4000 mcg Below RDA/AI X Met Above UL Folate 165 mcg 400 mcg 1000 mcg Below RDA/AI X Met Above UL You have reached the end of the assignment! The next and last page is the place to enter this week’s bonus word.
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After attending the “Weekly Instructor Review” or watching the recording, complete this section to earn 2 bonus points. •
Complete this section on your own without help from another person. •
Please be sure to spell and enter the code word exactly as it was given to receive credit. Type in the bonus code word: W06 Bonus Code Word Submission (Optional)