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Diet Analysis

DIET ANALYSIS 2

DIET ANALYSIS 2

Running head: DIET ANALYSIS 1

Diet Analysis

COH 317 Public Health Nutrition

Diet Analysis

Introduction

Diet analysis describes the process through which a researcher assesses the quantity, quality as well as the patterns, of foods that are consumed by people or a particular population; diet analysis can also facilitate the measurement of calories or entire energy, particular amounts of nutrients, and diversity. In other words, the process enables investigators to identify the quality of dietary ingestion from theoretic or empirical evaluation techniques to attempt to associate dietary consumption with danger for disease-linked results. For most nutritionist, the diet analysis process is significant since it promotes the understanding of various kinds as well as quantity of macro- and micronutrients eaten by a person or people in order to evaluate vulnerability for particular nutrition-linked diseases. This paper intends to prove a diet analysis on foods consumed during breakfast, lunch, and supper for three days including snacks.

Weekday versus weekend dietary comparison

Based on the presented dietary consumption, it can be noted that, there is a difference in beverage consumption for the three days. For example, the rate and quantity if food intake during weekdays is higher than food consumption rare over the weekend (Blackstone et al. 2018). This also shows that, there is a difference in carbohydrates proteins, as well as fats between weekdays and weekend in that, different quantity of foods consumed during the weekdays and weekend present different quantity of carbohydrates, protein, and fat from the recommended amount. The trends seem to be increasing which also plays an imperative role in the eating habit.

The trend is majorly created by the different rate of food consumption whereby, as the days pass, the rate of food consumption increases. This is also presented in the quantity of calories consumed. However, consumption of calories is not contributed to by alcohol.

(Blackstone et al. 2018).

There are various ways through which the intake of complex carbohydrates can be improved as well as measures through which concentrated sweets can be decreased to advance health. These ways include, beginning the diet with grains, as well as considering the consumption of fruits instead of juice.

Fiber Intake Analysis

Fiber is described as a roughage which presents a type of food component that cannot be easily consumed by the digestive system of the body (Blackstone et al. 2018). The consumption of fiber food is restricted to 30-38gm each day for male individuals while for female individuals with the age ranging from 18-50years old, the restricted amount of fiber consumption should be 25gms each day. However, in a case where the woman is more that, 51years old, the exact amount of fiber that they she should consume is 21gms.

Based on the presented document, it can be note that, the amount of fiber consumed was below the recommended quantity. Therefore, in a case where the amount of fiber consumed by an individual is below the recommended quantity, it would be of importance for the individual to consume certain foods that are reach in fiber to help improve the fiber content the person consumes (Darmon, & Drewnowski, 2015). Notably, when consuming such foods to add the fiber intake, it is also of importance for the individual to consider particular amount to avoid excess fiber consumption. Some of these foods include, air-popped popcorn, ounce almonds, cooked pearled barley as well as black cooked beans. According to the dietary guidelines, the exact amount of these foods that one should consume to increase the fiber content in the body includes; 3.5gms of ounce, 7.5gms of cooked black beans, 3.6gms of air-popped popcorn, and 6gms of pearled barley cooked. This is important as it helps the body to acquire the normal fiber quantity that it needs.

Caloric Intake VS Caloric Needs Analysis

Actual 1

Recquired 4

Calories

Series 1

Series 2

Series 3

Axis Title

C

a

l

o

r

i

e

s

(Darmon, & Drewnowski, 2015).

My daily activities comprise of meal patterns whereby, all the meals during a day are consumed for example, breakfast, lunch as well as dinner are all consumed a companied by snacks. Based on the pattern of meal consumption, it can be indicated that, there is a low rate of physical activity majorly caused by the high body weight. Additionally, the factor that has been selected to assist in the data entry for the dietary analysis is physical activity factor. Continuous consumption of the calories indicated will lead to numerous effects on the body. For example, deciding to continue with the consumption of these calories will only lead to the increase of the body weight.

Body Mass Index (BMI) Analysis

BMI is considered as a method that applies both height as well as weight to identify whether or not the body weight of an individual is healthy. Based on the dietary presentation provided, it can be indicated that, that the BMI results are different from the normal standards expected for BMI results. For example, the BMI results indicate a range of 19-25.5 for the entire three days. This therefore shows that; the BMI is greater than the normal range required.

The normal standards for BMI results in adults are expected range from 18.5-24.9 range. While for the normal range or standard for children is of age 2 to 18. In this case, it would be important to change the BMI results, based on the fact that, they change as age of an individual progresses. Additionally, changing the result of BMI is considered important in this factor since it would help in determining the correct age per body weight.

BMI has been considered as the best technique through which health risk can be assessed. For instance, it can be applied to measure the obesity and overweight whereby, it is calculated majorly from overweight and height (Tagtow et al. 2016). This therefore shows that when an individual’s BMI is higher, then he or she has a higher chance of getting various diseases like diabetes, high blood pressure as well as heart diseases. Irrespective of BMI being the best method through which health risk can be assessed in an individual, it is important to note that another important method can also be used. This method is known as the use of PBPK models.

Energy/Calorie Balance Analysis

In accordance to the response provided in (iv) as well as (v), there are numerous changes that can be done. For examples, one significant change is to reduce the amount of calories consumption. Another change would be to increase physical activities which would also help in burning down some calories. In other words, both reduction of calories consumptions and introduction of physical activities will be applied together. These will therefore lead to decrease in body weight as well as reduction of chances of getting certain diseases.

Fat Analysis

The total percentage of calories from the fat as presented on the report is above 30%. The recommended amount should range from 20% to 35% in older people. However, in this case, there is excess calories. The high percentage has been achieved from the carbohydrates. The percentage of saturated fats in my diet is more than 15percent (Darmon, & Drewnowski, 2015). This is higher than the recommended percentage which ranges from 5% to 6%. High percentage of saturated fats in my diet report is obtained from various foods consumed such as scrambled eggs.

From the dietary report, I would state that, the cholesterol consumption is higher than the recommended amount. According to the American Heart Association standard, the amount of cholesterol consumed should not be more than 300mg (Tagtow et al. 2016). However, in this case, the percentage is 320mg which has been majorly acquired from foods such as hot cakes. Based on the report, there are numerous concerns regarding fat, cholesterol as well as saturated fats consumption in that, they can lead to obesity. The eating habit will be affected when the problem is solved in that, less meals will be consumed.

Protein Analysis

Based on the presented report, the major sources of proteins are acquiring from the Salmon, 12 ounces which provides 70g of protein, three Meat as well as 4 Cheese Lasagna, 1 container which provides 56g of protein. Scrambled eggs have also been identified as one of the major sources of proteins, because they also produce 49g of proteins (DeSalvo, Olson, & Casavale, 2016). All the sources have been selected as the major sources since they show high quantity of protein production as compared to the other sources.

In comparing the major sources of proteins to the sources of saturated fats, it is important to note that, some major sources of proteins also form part of the major sources of saturated fats. For instance, whole eggs as a source of saturated fats produces 54g of fats, hot cakes also produces 65g of fats and lastly, three Meat as well as 4 Cheese Lasagna, 1 produces 44g of fats. However, the level of fats provided by the foods indicated is lower than the quantity of proteins they provide. This therefore indicates that, the three sources have high content of proteins that saturated fats.

There are various ways through which consumption of plant versus animal proteins affect the saturated fats as well as total fats consumptions. For instance, consumption of animal proteins present similar proteins of peoples’ body, which are therefore considered to be complete because they have amino acids. On the other hand, plant proteins are believed to be incomplete since they do not have amino acids (DeSalvo, Olson, & Casavale, 2016). This therefore shows that, when the consumption of plant proteins is best for the body since they are low in amino acids which would not increase the quantity of saturated fats as well as fat intake. On the other hand, the consumption of animal protein has high level of amino acids which would therefore up-surge the amount of saturated fats as well as fat intake hence affecting the body.

There are various concerns that surrounds the consumption or proteins. For example, consumption of too much protein is risky to the body since it can lead to kidney problems in that, excess protein becomes a challenge for the kidney to eliminate (DeSalvo, Olson, & Casavale, 2016). As indicated earlier, complete proteins define the process whereby, proteins contain amino acids while incomplete proteins describe the process whereby, there is not amino acids in proteins. From the report, it is indicated that, consumption of complete proteins is higher than incomplete since most of the foods consumed contain amino acids.

Vitamin & Mineral Intake and Analysis

mg

toxic

amount of

potassium is

50

mcg

stroke

Adults:

fatigue

Sodium

1500

mg

14

mg

50

%

N

N

Y

The most

toxic

amount of

sodium is

60

mcg

Children;

obesity

Adults:

High blood

pressure

* WNL = Within Normal Limits

Based on the presented table, there are different amount of vitamin D, Calcium, Iron, Potassium as well as sodium being consumed. However, as the table indicates, they have all been consumed in low quantity than the amount required. This indicates that, lack of enough mineral as well as vitamin intake can lead to various diseases as presented in the table.

Deficiency of Vitamin D lead to Rickets in children and Osteomalacia in adults. The deficiency of iron consumption also leads to slow growth among children while to adults in causes pale skin. Deficiency of calcium leads to low density of bones in children while to adults it causes osteopenia. Potassium deficiency in children leads to stroke while to adults it leads to fatigue. Deficiency of sodium in the body as indicated in the table leads to obesity in children and high blood pressure in adults. Toxicities are a concern since high level of toxicity especially above 80% leads to various health risks (Tagtow et al. 2016). This also applies to deficiency whereby; deficiency of a particular vitamin leads to health condition. To correct the presented deficiencies as well as toxicities, some of the major foods that can be consumed include; salted nuts, spinach, cashews, and beef liver.

Vitamin & Mineral Supplement Analysis

Based on my dietary report, I would state that I am taking vitamins. Vitamins are of importance to the body through preventing the body from minor diseases. The consumption of vitamins is presented to be different from the number of vitamins that are found in foods. For example, in the foods consumed such as snack and nestle, only 15g of vitamins is presented. This is different from the amount consumed which is 5g.

Diet and Exercise Lifestyle – Changes & Goals

Based on the provided report, there are numerous changes that must be introduced to improve the nutrition habit. These changes and goals include;

i. Reducing the consumption of fats to help reduce the body weight ii. Reducing the consumption of calories to reduce the body weight as well iii. Reducing of cholesterol through exercise like frequent jogging to assist in reducing body weight.

All the set changes have one similar goal which is to help in reducing the body weight. In changing as well as improving the nutrition habit, the reduction of fat consumption will be facilitated by changing to orange rather than scrambled eggs. This will actually take place immediately to prevent more fat in the body.

Reducing calories consumption will be facilitated by switching to Goya – Red Kidney Beans In Sauce, 0.5 cup. This will be conducted within a period of six months. The last change would be the reduction of cholesterol quantity in the body through regularly jogging. Jogging will be done within a period of 1year after which the body weight will be measured to determine the results.

Based on the set goals as well as changes, I believe I will be successful in achieving them in that, I have currently acquired help from one physical trainer who is willing to train me on ever jogging sessions (Blackstone et al. 2018). Additionally, I have also acquired help from a nutritionist who has provided a timetable on how I should switch to other foods that are low in

fat.

Reflection

Understanding of the USDA dietary guidelines is one of the major role’s health practitioners are faced with especially nutritionists. Based on the guidelines, people are able to understand the types of foods that they should eat and how they should live to stay healthy. Therefore, it is correct to state that, a higher number of the Public Health/Community Health instructors as well as professionals currently understand how to use My plate website. One of the major reasons as to why they understand how to use this website is the fact that, there are numerous school courses that involve healthy eating habits. It is through the knowledge they acquire from these websites that the educators are able to teach students on healthy eating habits.

Another important reason is the fact that, most of the health professionals are currently able to advice their patients with eating problems such as obesity on how best to live as well as the best foods that they can eat to reduce their obese status (Darmon, & Drewnowski, 2015). This therefore indicates that, it is only through being able to understand the website that such health professionals are able to offer guidance or advice to their problems on the best foods to eat to avoid certain health conditions. In other words, most of the health practitioners or professionals understand the quantity of proteins, carbohydrates as well as other nutrients that the body needs. This information has only come to their awareness based on their ability to understand how to use the website. For example, health professionals are presently able to understand various groups of the MyPlate website that people need to major on such as proteins, grains, vegetables, as well as fruits. Without their ability to understand how to use the website, providing such information would have not be possible.

Conclusion

Diet Analysis is an important procedure that enables investigators to identify the quality of dietary ingestion from theoretic or empirical evaluation techniques to attempt to associate dietary consumption with danger for disease-linked results. For most nutritionist, the diet analysis process is significant since it promotes the understanding of various kinds as well as quantity of macro- and micronutrients eaten by a person or people in order to evaluate vulnerability for particular nutrition-linked diseases.

References

Blackstone, N. T., El-Abbadi, N. H., McCabe, M. S., Griffin, T. S., & Nelson, M. E. (2018). Linking sustainability to the healthy eating patterns of the Dietary Guidelines for Americans: a modelling study. The Lancet Planetary Health, 2(8), e344-e352.

Darmon, N., & Drewnowski, A. (2015). Contribution of food prices and diet cost to socioeconomic disparities in diet quality and health: a systematic review and analysis. Nutrition reviews, 73(10), 643-660.

DeSalvo, K. B., Olson, R., & Casavale, K. O. (2016). Dietary guidelines for

Americans. Jama, 315(5), 457-458.

Tagtow, A., Rahavi, E., Bard, S., Stoody, E. E., Casavale, K., & Mosher, A. (2016). Coming together to communicate the 2015-2020 Dietary Guidelines for Americans. Journal of the Academy of Nutrition and Dietetics, 116(2), 209-212.

Appendixes

Appendix 1: Carbohydrate (CHO) Intake Analysis

CHO Foods Simple CHO Complex CHO Define Source of Fiber

Chocolate Milk Yes No Good source 19%

Coffee Creamer Yes Yes excellent source”

5/25 x 100 = 20%

French Toast Yes No Good source 17%

Bacon Yes Yes

Egg Yes No Good source 15%

Cranberry Juice Yes Yes excellent source”

Beverage 5/25 x 100 = 20%

Chicken Salad Yes Yes excellent source”

5/25 x 100 = 20%

Salad dressing Yes No Good source 12%

Mango Twist Yes Yes excellent source”

5/25 x 100 = 20%

Can Yes No Good source 18%

Salmon ounces Yes No Good source 19%

Three Meat and 4 Yes Yes excellent source”

Cheese Lasagna, 5/25 x 100 = 20% Hot cakes Yes No Good source 19%

Caramel Frappe Yes No Good source 17%

Goya Yes Yes excellent source”

5/25 x 100 = 20%

Appendix 2: Caloric Intake VS Caloric Needs Analysis

Actual 1

Recquired 4

Calories

Series 1

Series 2

Series 3

Axis Title

C

a

l

o

r

i

e

s

Appendix 3: Vitamin & Mineral Intake and Analysis Table

Potassium

3,500

mg

mg

9

%

70

N

N

Y

The most

toxic

amount of

potassium is

50

mcg

Children;

stroke

Adults:

fatigue

Sodium

1500

mg

14

mg

50

%

N

N

Y

The most

toxic

amount of

sodium is

mcg

60

Children;

obesity

Adults:

High blood

pressure

* WNL = Within Normal Limits

Diet Analysis

PAGE

National 317 Public Health Nutrition

DIET ANALYSIS ASSIGNMENT

Points Possible: 140

Objectives:

· The student will be able to analyze their current dietary habits using an on-line program of their choice or MyPlatePlan PDF document (Dietary Guidelines for American’s).

· The student will be able to evaluate their 3-day dietary intake against the Dietary Guidelines for American’s as well as a set of recognized dietary standards as presented throughout their textbook and class notes. In addition, students will have the opportunity to discuss components of the assignment in a non-graded asynchronous discussion thread week 1, 2, 3, and 4.

· The student will be able to complete a written report using listed criteria, which includes a personal plan for dietary changes.

· The student will be able to design a diet plan based on the Dietary Guidelines for American’s.

General Instructions:

This assignment has three phases:

· Data Collection – 3 Days (2-weekdays, 1-weekend day) Dietary data collection on provided food intake forms

· Data Input – Accurate data input into online Diet Analysis program

· Discussion and Analysis – Discussion and analysis of Diet Analysis data

This assignment has two sections assembled exactly as detailed in the Table of Contents example:

· Section 1 – Analysis and Essay

· Written in APA formatting (Times New Roman or Arial font 12, 1” Margins; Double Spaced)

· At least Length 8-10 numbered pages (Writing and Analysis)

· Section 2 – Diet Analysis Data Collection

· Screen shots of completed diet analysis.

Data Collection – Choose three days, one of which is either a Saturday or Sunday. Include each food, how it was prepared, and the exact amount you consumed. Keep track of your emotional status during meal or snack time. It is optional to keep track of your exercise activities, the duration of exercise in minutes, and the intensity of exercise. It is important that the data collections be recorded as accurately as possible, pay specific attention to portion sizes and descriptions of food items.

Data Input – Input data (i.e. your foods and beverage) into the computer program of your choice. (see PowerPoint notes posted in weeks 1 and 4). Based on your daily activities, choose an appropriate activity level when requested on the computer program. Type food items consumed for each of the three days separately, as a result you will be able to printout a nutrient summary for each day as well as a three-day average.

Please note some additional recommendations. First, include in your “diet” analysis ONLY foods, NO supplements, bars, pills, or powders. You make select to complete a fourth day to compare, if you would like to compare your food intake vs your supplement intake. Second, use bottled water ONLY when recording water intake (even if you drink tap water). Finally, do NOT create a recipe of your own. If you can’t find the exact food item, select a food that is similar in-terms of macro and micro nutrient content.

Discussion and Analysis – Using the information obtained from the Diet Analysis printouts, class notes, and information printed in the text, you will analyze and evaluate your diet in comparison to the Dietary Guidelines for American’s and other recognized dietary standards. Additionally, you will develop a personal plan to improve dietary habits. Finally, a reflection from a public/community health educator’s perspective.

This assignment must be presented in an APA
essay format
following the provided Table of Contents template EXACTLY. The Discussion and Analysis sections must include an introduction, organized body, and a conclusion. Papers should be proof read free of grammatical errors and misspelled words.

NOTES:

· APA formatting of the paper to include both in-text citations AND references are required.

TABLE OF CONTENTS

SECTION 1 – Discussion and Analysis

I. Introduction of the paper

…………………..

[ ]

II. Weekday VS Weekend Dietary Comparison

…………………..

[ ]

III. Carbohydrate Intake Analysis

…………………..

[ ]

a. Carbohydrate Table

…………………..

[ ]

IV. Fiber Intake Analysis

…………………..

[ ]

V. Caloric Intake VS Caloric Needs Analysis

…………………..

[ ]

a. Calorie Graph

………………..…..

[ ]

VI. Body Mass Index Analysis

…………………..

[ ]

VII. Energy Balance Analysis

…………………..

[ ]

VIII. Fat Analysis

…………………..

[ ]

IX. Protein Analysis

…………………..

[ ]

X. Vitamin & Mineral Intake and Analysis

…………………..

[ ]

a. Vitamin & Mineral Table

…………………..

[ ]

XI. Vitamin & Mineral Supplement Analysis

…………………..

[ ]

XII. Diet and Exercise Lifestyle – Changes & Goals
…………………..

[ ]

SECTION 2 – Presentation of Data

XIII. Forms and Printouts

a. Complete 3-Day Diet Analysis/Screen Shots

i. Profile
(see sample)

…………………..

[ ]

ii. Nutrient Report (see sample)

…………………..

[ ]

iii. Daily Activity Log (optional)

…………………..

[ ]

XIV. Reference page in APA format

…………………..

[ ]

XV. Grade Sheet

…………………..

[ ]


Your assignment must be in the following order with all questions answered in the order they are asked. Remember this is an ESSAY!!! Not, questions and answers. Essays include a clear introduction, organized body, and a conclusion.

SECTION 1 – Discussion and Analysis

I. Weekday VS Weekend Dietary Comparison (10 Points)

1. Introduction – Introduce the paper and give an overall synopsis of the project.

2. Using quantifiable measures (i.e. 14 grams, milligrams, 22%, or cups) and the Dietary Guidelines for American’s (i.e. https://www.supertracker.usda.gov/) compare and contrast your food intake from the weekend to the weekday.

a) For example:

i. Does your food/beverage intake differ from weekday to weekend? Yes, for many reason my weekday meal are controlled because of working hours and what I meals, snacks and beverage for that day. Now on the weekends, I have more freedom to consume food but I still have the control on what I should have for the day and more frequent snacks.

ii. Do the days differ in breakdown of carbohydrates, protein, and fat from the recommended diet according to the Dietary Goals found in your Diet Analysis? Absolutely.

iii. Do you see a trend in how emotions play a role in your eating behavior? I’m more happier and relaxed on the weekend compare to the weekdays.

iv. Did alcohol contribute to your daily caloric intake? NO

II. Carbohydrate (CHO) Intake Analysis (10 Points)

1. Insert a table listing ALL the carbohydrates you consumed on your food intake sheets over your three-day sample period. Classify carbohydrates as “Simple CHO” or “Complex CHO” then rate the carbohydrates as a source of fiber. Show your calculation for ALL foods containing FIBER.

CARBOHYDRATE TABLE EXAMPLE

CHO Foods

Simple CHO

Complex CHO

Define Source of Fiber

Sausage

No

No

2% Low source

Squash

s

No

Yes

13% Good source

Blueberries

No

Yes

3/25×100=12% Good source

Watermelon

Yes

No

3% Low source

Red Rice

No

Yes

15% Good Source

Sunchips

Yes

No

2 10% Good source

Wheat Bread

No

Yes

28% Excellent source

Note: Simple carbohydrates (CHO) are foods made up of the monosaccharides (glucose, fructose, and galactose) and/or disaccharides (maltose, sucrose, and lactose).

Note: Definition for “good source of”: the product provides between 10 and 19% of the Daily Value for a given nutrient per serving.

Note: Definition for “high, rich in, or excellent source”: 20% or more of the Daily Value for a given nutrient per serving.

Note: Show calculations. Example you consumed one serving of Raisin Nut Bran Cereal which provides 5 grams of fiber (see the label), the Recommended Fiber intake according to Daily Values (DV) is 25 grams per day. 5 divided by 25 x 100 = 20% (this is an “excellent” source of dietary fiber).

2. How can increasing your intake of complex carbohydrates / fiber along with reducing your intake of concentrated sweets improve your health status? Start the diet with more grains and less consumptions of juices and energy drinks.

III. Fiber Intake Analysis (5 Points)

1. Define the recommended dietary fiber intake.

2. If your dietary fiber intake was below recommended amounts what type of foods and in what amounts could you realistically add to your diet to increase fiber intake? Based on the presented document, it can be note that, the amount of fiber consumed was below the recommended quantity. Therefore, in a case where the amount of fiber consumed by an individual is below the recommended quantity, it would be of importance for the individual to consume certain foods that are reach in fiber to help improve the fiber content the person consumes

3. If dietary fiber intake was adequate, list the foods that contributed significant amounts of fiber to your diet.

IV. Caloric Intake VS Caloric Needs Analysis (5 Points)

1. Using a bar graph, compare your actual three-day average caloric intake versus the recommended caloric intake found in your Diet Analysis. Actual Consumed calories 2200 recommended 3000 calories to maintain weight of 165lbs. ( please make a graph for this )

2. Describe your daily activities and justify the activity factor you chose for the Diet Analysis data entry. Continuously maintain the same amount of food and calories

3. Would you expect to lose, gain, or maintain weight if you consistently consumed this calorie level? Maintain

V. Body Mass Index (BMI) Analysis (5 Points)

1. Compare your BMI results to standards found in the class textbook. (BMI is NOT percent body fat.) 18.5-24.9 for normal weight

2. State your results, and evaluate them against the appropriate standard. 28.3 is my BMI results

3. Would you want to maintain, or change the BMI results? Why? I would like to change my BMI because it indicates that I’m above normal

4. Is the BMI method the most useful in assessing health risk? Possibly, but how about weight because of muscle?

5. Is there another method that would give you more useful information? Waist to height ratio because it measures waist circumference to height and put central fat into consideration.

VI. Energy/Calorie Balance Analysis (5 Points)

1. Considering your answers in (IV) Caloric Intake VS Caloric Need and (V) BMI Analysis, what changes do you need to make with regard to energy balance? Increase workout session or time and calorie reduction by 25%

2. Do you need to increase or decrease calories and/or change the amount of your physical activity? Yes on both

3. What results would you want to achieve with these changes? Lose weight and normalize BMI results to the recommended BMI results.

VII. Fat Analysis (10 Points)

1. Discuss your total percentage of calories from fat (recommended: 30% or less). My total percent is above 30%

2. Evaluate the percentage of saturated fat calories in your diet (recommended: 10% or less). Higher than the recommended 29%

3. Evaluate your cholesterol intake using the American Heart Association standard (max 300 mg). Cholesterol intake was low than the max recommendation 300mg

4. Are there any areas of concern in your dietary saturated fat, total fat, or cholesterol? NO

5. How would your eating habits be altered to control problem areas? Use several
specific examples from your food choices to illustrate. Less meal to consumed on the weekends.

VIII. Protein Analysis (10 Points)

1. Discuss your main sources of protein. Chicken, Pork, Fish, and Beef (100grams) two eggs

2. Compare these sources of protein with sources of saturated fat. Please answer

3. How would eating plant protein vs. animal protein impact your saturated fat and total fat intakes? Fiber intake

4. What are your concerns surrounding high protein diets? Illness, gut problem and imbalance diets

5. Define complete vs. incomplete proteins, and discuss them in the context of your dietary habits. Please answer short answer please.

IX. Vitamin & Mineral Intake and Analysis (20 Points)

1.
Using a table format (See Example)
, Compare your actual vitamin and mineral intake to the recommendations listed on your Diet Analysis profile.

Vitamin & Mineral Intake and Analysis Table (Example)

Vitamin

Mineral

Rec

Intake

Actual

Intake

% of Intake

Deficiency

< 75 %

Toxicity

> 200%

* WNL

Toxicity

Deficiency

Vitamin D

5 mcg

4 mcg

80 %

N

N

Y

The most toxic of all vitamins. UL 50 mcg etc…

Children: Rickets

Adults: Osteomalacia etc…..

Calcium

1000mg

15mg

55%

N

N

Y

The most toxic amount of calcium is 60 mcg

Children; low density of bones Adults: osteopenia

Iron

16.5mg

5.6mg

60%

N

N

Y

The most toxic amount of iron is 40 mcg

Children; slow growth Adults: pale skin

Potassium

3,500mg

3500mg

100%

N

N

Y

The most toxic amount of potassium is 50mcg

Children, stroke, adults, fatigue

Sodium

1500 mc

14mg

50%

N

N

Y

The most toxic amount of sodium is 60 mcg

Children; obesity Adults: High blood pressure

* WNL = Within Normal Limits

2. Compare the following nutrients

a) Vitamin D

b) Calcium

c) Iron

d) Potassium

e) Sodium

3. In general, consuming less than 75% of your daily needs of vitamins and minerals, puts you at risk for deficiency. Consuming more than 200% of your daily needs, puts you at risk for toxicity.

4. Possible deficiencies and toxicities should be included in your table as well as your written summary.

5. Are toxicities a concern? NO

6. Are deficiencies a concern? NO

7. How would you correct any possible deficiencies or toxicities? Consumed less and follow the recommended intake

8. List foods you would actually eat to correct deficiencies or toxicities.

X. Vitamin & Mineral Supplement Analysis (5 Points)

1. Are you taking any vitamin or mineral supplements? Yes ( One a day)

2. If so, discuss supplement amounts compared with the amounts obtained in food. one a day provides 900mg or 110% vitamin C, while blueberries and watermelon on provided me with 35% of the vitamin C.

3. If not, are supplements necessary based on your findings?

4. Are there any supplements you should be taking? I feel like I need to take more fiber for food breakdown.

XI. Diet and Exercise Lifestyle – Changes & Goals (20 Points)

1. Considering problem areas identified in your diet and exercise lifestyle, list three specific changes you are willing to make to improve your personal nutrition habits. 1. More fruits and vegetable intake fiber is very important for food breakdown. Breakfast, Lunch, and Dinner I always eat a cup of some fruits.

2avoiding too much meat intake, I started meatless Monday strictly vegetables and fruits. 3. Avoid sugary drinks and energy drink with artificial sugars. I drink at least 2 a day now I cut down into 1 a week.

2. you will be in achieving these goals? It started the moment I started week one of the course and when I downloaded the myplate app.

***Keep in mind to point value for this question!

XII. Reflection (35 Points) * This section is the focus for this class * Write at least 1 full pages on this section!

1. Now that you have an in-depth understanding of the USDA Dietary Guidelines (i.e. MyPlate); Do you believe that most Public Health/Community Health educators and professionals understand how to use the USDA MyPlate website? Why or Why not? No, because not everyone are influenced by the websites or app. When I first started the course I was not aware of these resources.

2. Give detailed example to support your position.

XIII. Correct use of in-text and reference list in APA format (-10 points)

XIV. Screen shots of the complete diet analysis are required! (-10 Points)

XIV. Grade Sheet

a. Be sure to show any adjustments you make to your Diet Analysis profile such as ideal body weight, weight adjustments, activity adjustments, etc.

Additional Sources regarding APA

1.
http://www.youtube.com/watch?v=9pbUoNa5tyY

2.
http://owl.english.purdue.edu/owl/resource/560/01/

3.
http://apa.org/

Additional Sources from the course textbook

1. Appendix A

2. Appendix B

3. Appendix D

4. Appendix H

Criteria & Points – 140 Points Total





I. Weekday VS Weekend Dietary Comparison

Compare your food intake for the weekend day versus the weekdays. Using the Dietary Guidelines for American’s (i.e. My Plate), do they differ according to the Dietary Guidelines for American’s (i.e. My Plate) standards? Do they differ in breakdown of carbohydrates, protein, and fat from the recommended diet according to the Dietary Goals? If there is, or is not, a difference, how do you think your weekend dietary habits would change your overall health status? Then, consider your body weight in the same way. Do you see a trend in how emotions play a role in eating behavior? If yes, explain the differences you noted. If no, how might you want to change your dietary habits to fit the recommended Diet? Did alcohol contribute to your caloric intake?

10

II. Carbohydrate Intake Analysis

Discuss carbohydrate intake. Make a table, listing all carbohydrate food choices in your diet and classify them as complex or simple. In addition, identify sources of fiber. Identify when a food source is “good source” or “excellent source”, to highlight whether any of your carbohydrate food choices are high in fiber. How can increasing your intake of complex carbohydrates/fiber along with reducing your intake of concentrated sweets improve your health status?

10

III. Fiber Intake Analysis

Comment on dietary fiber intake. If dietary fiber intake was below recommended amounts (don’t forget to define the recommended intake), what types of foods (and in what amounts) could you realistically add to your diet to increase fiber intake? If dietary fiber intake was adequate, what foods contributed significant amounts of fiber? (list them)

5

IV. Caloric Intake VS Caloric Needs Analysis

Evidence that student reflected their intake, activity, and data they used for computer analysis. Compare calorie intake (from your printout of your three-day average) and calorie needs. Describe your daily activities and justify the activity factor you chose. Would you expect to lose, gain, or maintain weight if you consistently consumed this calorie level? If your graph predicts weight gain OR weight loss, would it be fat or muscle? Do you expect this to really happen? Why or why not?

5

V. BMI Analysis

Compare BMI results to standards in the text. (BMI is not percent body fat.) State results and evaluate against the appropriate standard. Would you maintain or change the results? Why? Is this method the most useful in assessing health risk? If there another method that would give you more useful information?

5

VI. Energy Balance Analysis

Considering your answers to questions IV and V, what changes do you need to make in energy balance? Do you need to increase or decrease calories and or change the amount of physical activity? What results would you want to achieve with these changes?

5

VII. Fat Analysis

Discuss the total percentage of calories from fat (recommended: 30% or less). Evaluate the percentage of saturated fat calories in your diet (recommended: 10% or less). Evaluate your cholesterol intake using the American Heart Association standard (maximum 300 mg). Are there any areas of concern in saturated fat, total fat, or cholesterol? How would your current eating habits be altered to control problem areas? Use specific examples from your food choices to illustrate.

10

VIII. Protein Analysis

Discuss your main sources of protein. Compare these sources with sources of saturated fat. How would eating plant protein vs. animal protein impact your saturated fat and total fat intakes? How does the use of plant protein instead of animal protein affect the protein quality of the diet? What are your concerns surrounding high protein diets?

10

IX. Vitamin & Mineral Intake and Analysis

Evaluate vitamins listed on the printout by comparing your intakes with 100% of the RDA (vitamin A, thiamin, riboflavin, niacin, vitamin B6, folate, vitamin C, calcium, and iron only). Using a table format, for each nutrient list symptoms of deficiencies or excesses. Note: Not based on you intake. Then list your results compared to the RDA percentage and identify those that are in the deficiency or excess range. Deficiency is less than 75%; excess is greater than 200%. How would you correct any deficiencies using foods you would really eat? Are excesses a concern? You must address each deficiency and each excess separately.

20

X. Vitamin & Mineral Supplement Analysis

Are you taking any vitamin or mineral supplements? If so, discuss supplement amounts compared with the amounts obtained in food. If not, are the supplements necessary based on your findings? Are there supplements you should be taking? Defend your answer!

5

XI. Diet and Exercise Lifestyle – Changes & Goals

Considering all problem areas identified, list three specific changes you are willing to make to improve your personal nutrition habits. Set one goal for achieving each of these changes using specific examples of changes in food choices or habits. One of these changes is to be implemented immediately (such as switching to 1% milk), one to be implemented in the next six months (such as collect some recipes for vegetables) and a third to be implemented in the next year (such as exercising daily).

Include in your response how

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XII. Reflection Now that you have a better understanding of the MyPlate website; Do you believe that most Public Health/Community Health professionals understand how to use the USDA MyPlate website? Why or Why not? Give detailed example to support your position.

35

XIII. APA

Professional Presentation, Grammar, Spelling, Correct order of all required items. Proper font and word count, Other items such as correct use of in-text citations AND reference list. You MUST use at least 3 sources to support this paper. Sources must include your textbook, your Diet Analysis, AND a peer-reviewed research journal article of your choice.

XIV. Forms and Printouts REQUIRED FOR GRADING

Complete Diet Analysis printout (screen shots of the completed analysis are required for grading).

TOTAL POINTS Possible = 140

diet analysis

instructions are attached in ( diet analysis instruction)  I already did part one and attached it for you , I just want you to do the part two and carefully read the instructions and answer all questions , the other attachment I think you will need it for more info too