Nutrition Assignment

Assignment 5, Diet Analysis

Part B (due July 10):

I have attached the daily food intake for 3 days file

Prepare a summary report to discuss your findings and recommendations. This summary is based on the MyDietAnalysis reports that you have already submitted in Part A. I have attached these reports 4 total which were based on the 3 day food intake entered

Part C (due July 10):

Prepare a detailed report to discuss how your intake compares to recommended goals. This report is based on the MyDietAnalysis reports. I have attached these reports 4 total which were based on the 3 day food intake entered

You will submit Part B, and Part C as separate assignments. Part B and Part C

This Assignment is essentially, your final project for this course. Be sure to put time and effort into it.

The Dietary Analysis Assignment is designed to help you assess your own personal dietary patterns and food choices and make recommendations for improvement.

This part of the assignment is based on the reports you created for Part A.     You should spend some time analyzing your diet with My Diet Analysis tool. Use the data you reported in Part A. Look at the four reports you submitted in Part A.     Answer the following questions. Your answers should be thorough and include SPECIFIC insights about your results. Show that you have spent some time at MyDietAnalysis website and provide specific details!

1. Use  THIS   https://www.choosemyplate.gov/nutrition-nutrient-density page and “All Nutrients Spreadsheet” report to answer these questions. Look at the "Calories" and "Saturated Fat Calories" columns to see the details. a) Define “nutrient density” (review the information on p.41-42 in your textbook).  b) What 2 specific foods that you ate were the  most  nutrient dense?  Explain  WHY  you think so.  c) Which 2 foods were the  least  nutrient dense?  Explain  WHY  you think so.

2. Using “My Plate” report, list specific foods that you could change (add, delete, prepare differently, etc.) in order to make your day’s intake meet the MyPlate requirements in any 2 groups of the recommendations. What groups would you like to change?   If you have met the recommendations, discuss further whether you would benefit from changing your diet.     Be VERY SPECIFIC about amounts and foods to add or subtract in order to meet your MyPlate recommendations.  For example , if you were over the meat/protein recommendation by 3 oz., you could say something like “I could have 1 less egg for breakfast and 2 fewer ounces of chicken for dinner in order to bring my meat group in line.”  Use ChooseMyPlate  https://www.choosemyplate.gov/start-simple-myplate website to find cup and ounce equivalents for each food group (click on the food groups on the sidebar).

3. How does your actual calo rie intake compare to the recommended intake? Is it higher, lower, or within 10% of recommended? Does this concern you? Why or why not? Explain. Provide specific recommendations if necessary.   Use the "Actual Intakes vs Recommended Intakes" report.

4. Discuss any discrepancies (over or under) in your MACROnutrients (protein, carbohydrates, fat, saturated fat, fiber, cholesterol). Are any of these of concern to you?  Why or why not? Explain. Make suggestions on how to change your diet in order to bring these nutrients to the recommended levels. Provide specific recommendations if necessary.   Use the "Actual Intakes vs Recommended Intakes" report.  You can use  Appendix 13  (attached) of the Dietary Guidelines for Americans to find foods that are rich in fiber. You can also use  THIS https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948 article.  If your report shows too much of some undesirable macronutrients, track the foods that supplied them. Use "All Nutrients spreadsheet" report for that.

5. Compare your calorie sources of carbohydrate, protein, fat, and alcohol with recommended ranges from the Dietary Reference Intakes (DRIs):   45-65% - Carbohydrates    10-35% - Protein    20-35% - Fat    0 - 5% - Alcohol    Use the "Calorie and Fat Sources" report. If your intake for protein, carbohydrate, fat and/or alcohol falls outside recommended ranges, list 1-2 changes that might help bring your calorie distribution within recommended ranges. Please be specific. If your intakes are within the ranges, discuss whether you would want to make any changes and explain why.    

6. From your “Actual Intakes vs Recommended Intakes” report, list 5 MICROnutrients (vitamins and/or minerals) that were not OK. Pick the micronutrients in which you were  the most significantly  under OR over the recommendation. State what is in your report and what is recommended. What are  the three most significant  'deficiencies'? For each micronutrient that you listed in the 'most deficient', discuss the following:  a) Why this micronutrient is important and why your result may (or may not) be of concern to you. Provide a reference.   b) Suggest 2 specific foods – with portion sizes and the amount of the nutrient in that portion -- that you could add to (or subtract from) what you ate during this period to bring that nutrient intake in line with recommendations. Do this for each of the 3 most 'deficient' micronutrients.  To find foods that are rich in specific micronutrients, you can use your textbook or  THIS  https://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf website. To check the amount of the micronutrient in a specific food, use MyDietAnalysis tool or the USDA websites from Assignment 3. In MyDietAnalysis, use the Diet Tracker tab to enter the food and find the amount of the nutrient in a given amount of food. Be sure to provide a reference to your sources.

When answering Questions 4 and 6, keep in mind that it is impossible to get exact amounts that are recommended. It is OK to consume more than the 'recommended' amount of some nutrients but not the others. Show that you understand this subject. Do not analyze your water intake - it is difficult to record water consumption accurately. 

Please write your response to the questions in the numbered format. Copy the questions into your paper. For Questions 2, 4 and 6, clearly state what your intake was and what is recommended. Use absolute units (cups, oz, grams, mg, etc.) - not percents.  In general,  state your result  from the reports BEFORE analyzing it and providing recommendations. Keep in mind that your reviewers do not have access to your actual reports. Make sure they can understand what you are talking about. 

Do not forget to  title  your paper (create a unique title).

You can use any reliable websites for information. Make sure to provide a REFERENCE to all sources you used (in-text citation and the reference list). Use the same APA style as in Discussions:  - Number your sources in order of their appearance in the text.  - Use the number for in-text citation (in parentheses or superscript).  - Arrange your reference list in numerical order.

This assignment is worth 80 points you must complete each criteria stated here:

This criterion is linked to a Learning Outcome 1. Summary report includes a thorough discussion of 2 specific foods that were the most nutrient dense and 2 foods that were the least nutrient dense.

10.0 pts

This criterion is linked to a Learning Outcome 2. Summary report includes well-thought-out recommendations for modifying 2 of the 5 food groups to meet the MyPlate recommendations. Results from the report and the recommended amounts are clearly stated.

10.0 pts

This criterion is linked to a Learning Outcome 3. Summary report includes a thorough discussion of the significance of actual calorie intake vs. recommended intake.

10.0 pts