Diet Analysis

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	3/25x100=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	20
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