MarshallJamar8
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Schoolcraft College *
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Course
115
Subject
Health Science
Date
Apr 3, 2024
Type
xlsx
Pages
32
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It is not only broken down into groups such as breads, fruits, and vegetables, but also includes vegetarian food
foods/soups/ sandwiches, and fast food! Learn how to use this table by first reading “Appendix A – Table of Food
table to determine your daily food composition and record the page in the first column of your dietary log. Addi
Table of Food Composition
might be helpful.
Sample
Review the sample of one day of the dietary log
. Notice that the reference page column is completed and so
data. If you use the textbook correctly, the assumption is that your data is recorded accurately. Notice
that the
page number (A-60) as well as all of the cells related to the nutritional data such as ENER (cal), protein, carboh
Data Collection
Your food journal should be a record of a typical day for you. If possible, eliminate special days such as parties, You will also want to read food labels and pay careful attention to portion sizes. One of the most common mista
underestimating the quantity of food you are actually consuming with each meal. This dietary analysis project w
about your own diet! The more accurate you are in recording your food journal, the more valuable it will be for Submission
This document will be submitted multiple times throughout the course. Please make sure to follow the direction
Dietary Log Instructions
The dietary analysis project consists of a food journal (dietary log) and four assessments that will enable you to
and amount of the major nutrients covered in class: carbohydrates, fats, proteins, vitamins, and minerals.
The first step in this course project is to complete your food journal. Use the forms below to record all food and including the types and quantity of the foods and beverages consumed.
The analysis is based on your average intake, so pick three unique days to record. There may be duplicate item
identical. Fasting or very low-calorie intake days should be excluded from this project. Refer to the Dietary Refe
requirements for your age and gender.
Table of Food Composition
To complete your dietary log, you will get your nutrition information from this Table of Food Composition
.
ds, beverages, processed meats, mixed d Composition” found on page A3. Use the itionally, this quick reference guide to The o are all the cells related to the nutritional e reference page column is completed with the hydrates, and so forth.
weddings, holidays, etc.
akes with dietary assessments is will provide you with important information you.
ns on how to save and submit the document.
o analyze your diet for total calories, percent, beverages consumed each day for 3 days, ms, but none of the days should be nearly erence Intakes (DRI) for estimated energy
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Day 1
Sample Completed Log
Ref. Page
Food Type
Quantity
ENER (cal)
Protein(g)
Carbohydrates (g)
Total Fats(g)
Saturated Fat(g)
Unsaturated Fats(g)
Cholesterol
Calcium(mg)
A-12
Kellogg's Frosted Flakes
2
320
2.6
74.6
0
0
0.3
0
0
A-36
Whole Milk
1
146
7.9
11
7.9
4.6
0
24
276
A-48
Chicken Breast, smoked
4
40
7.2
1.2
0.8
0
0
16
0
A-34
Kraft Deluxe Singles Cheese
4
432
21.6
0
38
21.6
0
108
1352
A-4
Whole Wheat Bread
4
512
15.6
94.4
10
1.6
0
0
60
A-50
Kool-Aid Punch
16
216
0.2
55.6
0
0
0
0
28
A-58
Mustard, Yellow
1
3
0.2
0.3
0.2
0
0
0
3
A-54
Reese's Peanut Butter Cups
2
280
6
19
15.5
6
0
3
40
Totals
1949
61.3
256.1
72.4
33.8
0.3
151
1759
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Iron(mg)
Potassium(mg)
Sodium(mg)
Vitamin A(ug)
Thiamin(mg)
Riboflavin(mg)
Vitamin C(mg)
12
53.4
400
400.2
0.98
1.12
16
0.07
348.9
97.6
68.3
0.1
0.44
0
0
0
400
0
0
0
0
0
135.2
1836
456
0
0.56
0
5.68
577.6
636.8
0
0.52
0.4
0
0.9
99.2
62
0
0.06
0.1
83.2
0.07
6.9
56.8
0.2
0.01
0
0.1
0.72
217.4
180
0
0.12
0.08
0
19.44
1438.6
3669.2
924.7
1.79
2.7
99.3
Day 1
Ref. Page
Food Description
Quantity
ENER (cal)
Protein(g)
Carbohydrates (g)
Fiber (g)
Total Fats(g)
Saturated Fat(g)
Cholesterol
A-10
Waffle, frozen
2 item(S)
206
4.7
32.5
1.6
6.3
1.1
10
A-42
Eggs
2 item(S)
204
13.5
2.7
2.7
14.9
4.5
429
A-48
Bacon
4 Slice(S)
174
11.8
0.4
0
13.4
6
36
A-82
Cheeseburger
1 item(S)
310
15
35
1
12
6
40
A-84
Chicken McNuggets 4 piece
1 serving(S)
170
10
10
0
10
2
25
A-84
French Fries, small
1 serving(S)
250
2
30
3
13
2.5
0
A-18
2 Cup(S)
110
2
26
0
0
0
0
A-50
Turkey Fried
2 item(S)
532
26.4
29.6
1
33.8
8.8
142
A-10
Rice
1 Cup(S)
194
3.6
41.4
1
0.8
0
0
A-22
Corn
1 item(S)
107
3.3
25
2.8
1.3
0.2
0
A-54
Coca-Cola
72 Fluid Ounces
876
0
243
0
0
0
0
Totals
3133
92
476
13
106
31
682
Table of Food Composition Link
Unit of Measurement (item, slice, cup, oz, etc)
Orange Juice with Calcium & Vitamin D
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Calcium(mg)
Iron(mg)
Potassium(mg)
Sodium(mg)
Thiamin(mg)
Riboflavin(mg)
Vitamin C(mg)
203
4.56
95
481.8
262.7
0.34
0.46
0
87
1.46
168.4
341.6
174.5
0.06
0.53
0.2
4
0.44
180.8
739.2
3.6
0.12
0.08
0
200
2.7
240
740
60
0
0
1.2
20
0.72
160
450
0
0
0
1.2
20
0.72
0
140
0
0
0
3.6
350
0
450
0
0
0.16
0.06
72
26
4.12
517
1504
18.8
0.18
0.34
0
14
2.92
14.8
6.6
0
0.12
0.02
0
2
0.61
248
242
13
0.2
0.07
6.2
0
0
0
297
0
0
0
0
926
18
2074
4942
533
1
2
84
Vitamin A(µg)
Day 2
Ref. Page
Food Description
Quantity
ENER (cal)
Protein(g)
Carbohydrates (g)
Fiber (g)
Total Fats(g)
Saturated Fat(g)
Cholesterol
Calcium(mg)
A-10
Waffle, frozen
2 item(S)
206
4.7
32.5
1.6
6.3
1.1
10
203
A-42
Eggs
2 item(S)
204
13.5
2.7
2.7
14.9
4.5
429
87
A-48
Bacon
4 Slice(S)
174
11.8
0.4
0
13.4
6
36
4
A-84
3 Slice(S)
900
45
87
6
39
18
105
450
A-84
Hot chicken wings
5 item(S)
550
55
55
0
30
10
350
0
A-84
Wing Ranch Dipping Sauce
1 item(S)
210
0.5
4
0
22
3.5
10
0
A-66
Fettuccine Alfredo
3 cup(S)
837
65.5
138
4.2
12.6
6.6
27
654
A-4
Pita Bread
2 item(S)
330
11
66.8
2.6
1.4
0.2
0
104
A-56
Kool-aid
32 fluid ounces
432
0.4
111.2
0.8
0
0
0
56
A-56
Tap Water
24 fluid ounces
0
0
0
0
0
0
0
21
Totals
3843
207
498
18
140
50
967
1579
Table of Food Compos
Unit of Measurement (item, slice, cup, oz, etc)
Pizza Hut - Meat Lovers hand tossed
Iron(mg)
Potassium(mg)
Sodium(mg)
Thiamin(mg)
Riboflavin(mg)
Vitamin C(mg)
4.56
95
481.8
262.7
0.34
0.46
0
1.46
168.4
341.6
174.5
0.06
0.53
0.2
0.44
180.8
739.2
3.6
0.12
0.08
0
5.4
0
2280
0
0
0
18
1.8
0
2250
0
0
0
0
0
0
340
0
0
0
0
5.49
491.7
1418.7
0
1.23
1.05
4.8
3.14
144
643.2
0
0.7
0.38
0
1.8
198.4
124
0
0.12
0.2
166.4
0
7.2
28.4
0
0
0
0
24
1286
8647
441
3
3
189
Vitamin A(µg)
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Day3
Ref. Page
Food Type
Quantity
ENER (cal)
Protein(g)
Carbohydrates (g)
Fiber (g)
Total Fats(g)
Saturated Fat(g)
Cholesterol
Calcium(mg)
A-74
Croissanwhich
1 item(S)
470
19
26
0.5
32
11
180
146
A-74
Hash Brown rounds
1 serving(S)
230
2
23
2
15
4
0
0
A-14
2 cup(S)
232
0.4
58
0.4
0.4
0
0
36
A-88
Taco Bell - 7 layer burrito
1 item(S)
490
17
65
9
18
7
45
100
A-90
Taco Bell - Taco
2 item(S)
340
16
26
6
20
7
50
160
A-54
Coca-Cola
72 Fluid Ounces
876
0
243
0
0
0
0
0
A-82
2 item(S)
680
76
18
4
34
8
270
40
A-82
KFC - Fries (small)
1 serving(S)
250
4
32
3
12
2
0
20
Totals
3568
134
491
25
131
39
545
502
Table of Food Composi
Unit of Measurement (item, slice, cup, oz, etc)
Apple Juice unsweetened, canned
KFC - Original recipe chicken, breast
Iron(mg)
Potassium(mg)
Sodium(mg)
Thiamin(mg)
Riboflavin(mg)
Vitamin C(mg)
2.63
313.2
1060
0
0.38
0.51
0
0.36
0
450
0
0.11
0.06
1.2
1.84
590.4
14.8
0
0.12
0.08
4.4
5.4
0
1030
0
0
0
21
2.16
0
700
0
0
0
2.4
0
0
297
0
0
0
0
5.4
0
1920
0
0
0
12
1.08
0
700
0
0
0
0
19
904
6172
0
1
1
41
Vitamin A(µg)
Total Carbohydrates – Grams (g) On the next tab, "Dietary Carbohydrates,"complete the chart and write a brief analysis of your results. Enter the number of carbohydrate grams for Day 1, Day 2, and Day 3 in the appropriate cells.
The Kcal (g × 4) Each gram of carbohydrates produces 4 Kcal. Multiply the Total Carbohydrate grams by 4 to determine the total Kcal of the carbohydrates consumed for each day of the week. Total Kcal/Day Use your dietary log to determine the ENER (cal) consumed each day of the week and enter in the third row. The Total Kcal/Day includes the sum of the kcalories (ENER (cal)) in all the foods consumed each day. % Kcal from Carbohydrates Calculate the percentage of your Kcal/Day that is contributed by carbohydrates by using the following formula: Total Fiber - Grams (g)
Enter the number of fiber grams for Day 1, Day 2, and Day 3 in the appropriate cells.
Brief Analysis Compare your individual percent Kcal from carbohydrates with the DRI recommendations and write a brief summary of your results (see next tab for specifics)
Example Calculation:
If John Brown ate 256.1 grams of carbohydrates and 1,949 total kilocalories:
[(256.1 g)(4 kcal/g)/1,949 kcal]*100 = 52.6% In other words, John consumed 52.6% of carbohydrates compared to the 60% RDA
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Complete Assessment Chart #1
Criteria
Day 1
Day 2
Day 3
AVG/WEEK
Total CARBS - grams
475.6
497.6
491
488.1
Kcal (g X 4)
1902.4
1990.4
1964
1952.3
Total ENER (cal)/day
3133
3843
3568
3514.7
% Kcal from CARBS (RDA 60%)
60.7213533354612 51.7928701535259 55.0448430493274
55.9
RDA -60%
Total FIBER - grams
13.1
17.9
24.9
18.6
Dietary Carbohydrates Complete the chart and write a Brief Analysis (150 words minimum) of your results below. Brief Analysis Requirements: Compare your individual percent Kcal from carbohydrates with the DRI recommendations and write a brief summary of your results. Here are the questions that you will need to address in your analysis: Compare and discuss your intake in both grams and % kcal.
Were you surprised by your % Kcal from carbohydrates? Explain why or why not. How much fiber was included in your diet and how does it compare to the Dietary Reference Intake (DRI)?
Based on what you have learned in the chapter, discuss the overall importance of carbohydrates and fiber in your diet and why approximately half of your kilocalories should come from carbohydrates. Include several examples of healthy carbohydrate choices.
Explain why approximately half of the diet should include carbohydrates. Include a description of several healthy choices.
Explain why some carbohydrates are considered bad. Give at least three (3) examples of unhealthy carbohydrate choices.
Summarize how carbohydrates should be consumed in a way that makes them part of a healthy diet.
Brief Analysis (type responses below):
On Day 1 my carbs intake was a little over the recommended RDA value which is at 60%. I believe watching my carb intake on this day would have me at goal. The other two days my percent was lower than the recommended 60%. Day 2 I was at 51.7 and Day 3 I was at 55.0. Making sure to align my carbs intake with the recommended guideline I would need to improve on this. I was surprised about my results for my carbs intake. I thought I was taking in enough carbs on a daily basis. My fiber for all three days
intake. I thought I was taking in enough carbs on a daily basis. My fiber for all three days and for the week I would say was less than the recommended. Because it is 14 grams er 1000 calories for food. I do not feel like I met that guideline. It is important for carbs and fiber to be in your diet because carbs help with fueling the body. Carbs provide a balanced diet and a healthier lifestyle. Fibre helps because it helps with moving your digestive system. It helps maintain your bowel health. Some healthy carbs are oats, beans, berries, potatoes and different fruits. Half of your diet should include cars because they help with breaking down in to glucose and converting into energy to support physical activity and bodily functions throughout the day. The healthiest source of carbs ar typically ones that are not procesed or have minimial process like fruits, whole grains and beans. Not all carbs are good carbs there are bad carbs as well. Bad carbs typically break down quickly and will cause someones blood sugar to shoot up. Pasta, french fries and sugary drinks are all bad carbs.
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Total Fat – Grams (g) Complete the chart and write a brief analysis of your results below. Enter the number o
Day 1, Day 2, and Day 3 in the appropriate cells. The Kcal (g x 9
) Each gram of fat produces 9 Kcal. Multiply the Total Fat grams by 9 to determine the total Kca
consumed for each day of the week. Total Kcal/Day Use your dietary log to determine the ENER (cal) consumed each day of the week and enter in
Total Kcal/Day includes the sum of the kcalories (ENER (cal)) in all the foods consumed each day.
% Kcal from Fats Calculate the percentage of your Kcal/day that is contributed by fats by using the following Saturated and Unsaturated Fats Use your dietary log to determine the amount of saturated fat in your diet
week. Estimate the amount of unsaturated fat for each day by subtracting the saturated fat value from the tota
day. Then calculate the % Kcal from Saturated Fat as well as the Unsaturated Fat for each day of the week. Example: Appendix A Cream, 1 oz. Total Fat = 10g Saturated = 6.2g Unsaturated= 10-6.2=3.8g Cholesterol - mg Use your dietary log to determine the milligrams of cholesterol consumed each day and ent
the worksheet. Brief Analysis Compare your individual % Kcal from total fat, saturated fat, unsaturated fat, and cholesterol w
recommendations and write a brief summary of your results (see next tab for specifics). Example Calculation:
If John Brown ate 72.4 grams of total fat and 33.8 grams of saturated fat, then he consumed 72.4-33.8 = 38.6 g
fat.
If he ate 72.4 grams of total fat and 1,949 total kilocalories for the day:
If he ate 72.4 grams of total fat and 1,949 total kilocalories for the day:
[(72.4 g)(9 kcal/g)/1,949 kcal]*100 = 33.4% In other words, John consumed 33.4% of total fat compared to the less than 30% RDA
of total fat grams for al of the fats n the third row. The formula: t for each day of the al fat grams for that ter in the last row of with the DRI grams of unsaturated
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Dietary Lipids
Complete Assessment Chart #2
Criteria
Day 1
Day 2
Day 3
AVG/WEEK
Total FAT (g)
105.5
139.6
131.4
125.5
Kcal (g X 9)
949.5
1256.4
1182.6
1129.5
Total ENER (cal)/day
3133.0
3843.0
3568.0
3514.7
% Kcal from FATS
30.3
32.7
33.1
32.0
RDA -30%
Saturated FAT (g)
31.1
49.9
39.0
40.0
Kcal (g X 9)
279.9
449.1
351.0
360.0
Total ENER (cal)/day
3133.0
3843.0
3568.0
3514.7
% Kcal from SAT FATS
8.9
11.7
9.8
10.2
RDA -<10%
Unsaturated FAT (g)
89.7
89.7
92.4
90.6
Kcal (g X 9)
807.3
807.3
831.6
815.4
Total ENER (cal)/day
3133.0
3843.0
3568.0
3514.7
% Kcal from UNSAT FATS
25.8
21.0
23.3
23.4
RDA -20%
Cholesterol - mg
682.0
967.0
545.0
731.3
RDA -<300mg
Complete the chart and write a Brief Analysis (150 words minimum) of your results below. Brief Analysis Requirements:
Here are a the questions that you will need to address in your analysis: How does your intake of total fat, saturated fat, unsaturated fat, and cholesterol compare to the RDA value?
Were you surprised by your % Kcal from total fat, saturated fat, and/or unsaturated fat? Explain why or why not.
Identify at least two items that were high in saturated fat that surprised you. Will you adjust your diet based on what you have learned in this analysis? Why or
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you adjust your diet based on what you have learned in this analysis? Why or why not?
Identify at least two items that were surprisingly high in cholesterol. Are you satisifed with your cholesterol intake?
Brief Analysis (type responses below)
:
After completing the chart above my intake in all areas was way higher than what the RDA value is. I have a high intake of total fat, saturated and unsaturated fat and cholesteril. Yes I was suprised because I did not know that all the foods I was taking had so much saturated and unsaturd fat. I really was surprised about my cholestrol being so high the recommended amount is set to less than 300mg and everyday I was well over. Two items that wer high in saturated fats that surprised me was the crossinsandwhich and the pizza. I will try to make a small change but I know it will be hard because pizza is one of my favorite foods. But then again I do not want to start having heart problems nor have high cholestrol especially at my young age. When it comes to my cholestrol intake I am so not happy about it never would have thought I would be intaking that much cholestrol. Especially when it comes to eggs. Eggs I thought were supposed to be healthy for you but the how is that when the cholestrol value is so high. I kind of was surprised by the turkey chops but not as much because if they are fried they are being fried in grease so that would cause the cholstrol amount to go up
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Total Proteins – Grams Complete the chart and write a brief analysis of your results below. Enter the number of p
Day 2, and Day 3 in the appropriate cells.
RDA Calculated Grams Read the “Do the Math” on calculating recommended protein intakes on page 200 of your
your protein RDA by multiplying 0.8 × body weight in kilograms (kilogram = 2.2 Ibs) to determine your RDA in gram
The Kcal (g × 4) Each gram of protein produces 4 kcal. Multiply the Total Protein grams by 4 to determine the tota
consumed for each day. Total Kcal/Day Use your dietary log to determine the ENER (cal) consumed each day of the week and enter in the The Total Kcal/Day includes the sum of the kcalories (ENER (cal)) in all the foods consumed each day. % Kcal from Proteins Calculate the percentage of your Total Kcal/Day that is contributed by proteins by using the
Distribution of Proteins Use your dietary log to determine how your protein intake is distributed throughout the d
morning — breakfast until lunch midday — lunch until dinner evening — dinner and after Brief Analysis Compare your individual % Kcal from protein with the DRI recommendations and write a brief summ
(see next tab for specifics). Example Calculation:
If John Brown ate 61.3 grams of total protein and 1,949 total kilocalories for the day:
[(61.3 g)(4 kcal/g)/1,949 kcal]*100 = 12.6% In other words, John consumed 12.6% of total protein compared to the RDA of 12-15%.
John's calculated RDA is based on his body weight of 200 lb:
200 lb/2.2 = 90.9 kg * 0.8 = 72.7 grams of protein
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protein grams for Day 1, r textbook. Calculate ms per day. al kcal of the protein third row of the table. e following formula. day. mary of your results
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Dietary Proteins
Complete Assessment Chart #3
Criteria
Day 1
Day 2
Day 3
AVG/WEEK
PROEIN - grams (g)
92.3
207.4
134.4
144.7
RDA - calculated-grams
72.2
72.2
Kcal (g X 4)
369.2
829.6
537.6
578.8
Total ENER (cal)/day
3133.0
3843.0
3568.0
3514.7
% Kcal from Protein
11.8
21.6
15.1
16.1
RDA -12-15%
Distribution of Proteins -Grams
Breakfast until lunch
32.0
30.0
21.4
27.8
Lunch until dinner
27.0
100.5
33.0
53.5
Dinner and after
33.3
76.9
80.0
63.4
Complete the chart and write a Brief Analysis (150 words minimum) of your results below. Brief Analysis Requirements: Address your distribution of proteins throughout the day and how your calculated protein RDA compares to an average person. Here are the questions that you will need to address in your analysis: Were you surprised by your % Kcal from proteins? Explain why or why not. Was your protein intake consistent from day to day or did it vary based on the day of the week? If it was inconsistent, what factors may have influenced the change in your diet? Using the DRI table found at the back of your textbook on the Dietary Reference Intakes (DRI) page, compare your protein RDA with that of an average person of your age and gender. Compare your average intake in grams to your calculated RDA. Are the numbers similar? If not, propose a possible explanation for the discrepancy.
How is your protein consumption distributed throughout the day? In your analysis, estimate your energy requirement (EER) based on your current age, weight, height, and activity level by using the calculator at the EER Calculator link below, and compare it to your Total Kcal average for the week. You will be reflecting on this at the end of the semester.
Is your average Kcalorie intake and calculated EER similar? If not, propose a possible explanation for the discrepancy.
Brief Analysis (type your responses below):
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EER Calculator
Brief Analysis (type your responses below): I was surprised by my % Kcal from proteins because it let me know that I was for the most part getting in the right amount of protein needed. My protein intake was not consistent at all for the most part it stayed in the correct range but the day I decided to have pizza and wings for lunch the protein shot up causing the %Kcal to go up as well. I think some factors that may have influenced the change in my diet was on that particular day when the Kcal percentage was higher it was a day where i was busy at work and did not have a chance to cook and also there were no leftovers from the day before. My protein intake for lunch and dinner seems to be the highest point for me. These meals are typically high in protein. My EER is 2643.36. My Kcal average for the week was 16.1 and based on my EER that is within the 10% to 35% of Kcal that should come from protein. So my diet is good when it comes to how much protein I am taking in.
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Dietary Vitamins& MineralsComplete Assessment Chart #4
Criteria
Day 1
Day 2
Day 3
AVG/WEEK
CALCIUM - mg
926.0
1579.0
502.0
1002.3
RDA 1,000-1,200 mg
IRON - mg
18.3
24.1
18.9
20.4
RDA 8 mg (men); 18 mg (women)
POTASSIUM - mg
2074.0
1285.5
903.6
1421.0
RDA 4,700 mg
SODIUM - mg
4942.2
8646.9
6171.8
6587.0
RDA 1,300 - 1,500 mg
532.6
440.8
0.0
324.5
RDA 900 µg (men); 700 µg (women)
THIAMIN - mg
1.2
2.6
0.6
1.5
RDA 1.2 mg (men); 1.1 mg (women)
RIBOFLAVIN - mg
1.6
2.7
0.7
1.6
RDA 1.3 mg (men); 1.1 mg (women)
VITAMIC C mg
84.4
189.4
41.0
104.9
RDA 90 mg (men); 75 mg (women)
VITAMIN A - µg
Complete the chart and write a brief analysis (150 word minimum) of your results below:
Brief Analysis Requirements: How does your intake of each vitamin and mineral compare to the RDA or AI?
Are there any vitamins or minerals that significantly above or below the RDA?
In your analysis, pick at least two (2) vitamins and two (2) minerals in your analysis and consider the following questions:
What is the specific function/importance of each vitamin or mineral?
Were there any specific foods that helped you achieve the recommended RDA or AI for a specific vitamin or mineral?
Were there any vitamins and minerals that were completely lacking from your diet?
Look specifically at sodium and potassium.
Compare your intake to the recommendations and describe a plan for improving vitamin and mineral intake in your diet.
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Brief Analysis (type your responses below):
After doing the research my Vitamin A intake is significantly lower than the RDA, my thiamin intake was good one day a bit high another day and hen the last day it was way under. My average for the 3 days for my Riboflavin was over the RDA and one day I was under. The vitamin C intake is an up and down thing as well. My iron intake was more so on the womans side when it comes to RDA and my sodium intake is drastically high on all days. Sodium helps balance fluids in the body and helps with nerve impulses. Sodim is needed for muscle contacions. Sodium contributes to high blood pressure. Calcium helps build and protects bones and teeth and also helps with muscle contactions and relaxation. Vitamin A is good for your vision and helping with lower prostate cancer. Vitamin A helps with keeping your skin healthy.
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