Putting It All Together

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SPHE295

Assignment 3

For this Assignment, you will use your food record and Food Group and Nutrient reports from Assignment 1.

Part I. Energy Balance:

1. Which 3 foods contributed the most calories to your diet? _Carbohydrates (51%), Fat (25.67%), and Protein (23.3%).

2. Was your calorie intake within 150 calories of the calorie level recommended by the diet analysis program (Bar Graph Report)? _Yes, because my average calorie consumption was 1366.33 out of 2600 recommended level per day_____________________________________

3. Summarize the relationship between the calories you consumed and your activity calories. You summary must be at least 100 words. The box will expand as you type.

The amount of calories that I consumed and activity calories were appropriate for maintaining my body weight. Since I am an average man (225 pounds, 6'0 tall), I would burn 68 calories with moderate activity level. However, since I did more than just sitting, I would burn calories at a faster rate. Thus, I would be required to consume more calories to achieve the recommended 2600 calories a day. This means that the amount of calories that I consumed would likely result in a weight loss. Thus, my goal is to consume additional 244.7 more calories to reduce weight loss.

Part II. Does Your Fat-Soluble Vitamin Intake Add Up?

From NHANES and other dietary surveys of the American population, it's known that many individuals do not consume the recommended intakes for all the fat-soluble vitamins. Diets are often low in vitamins D and E and carotenoid-rich fruits and vegetables. The following questions can help you determine if your dietary intake of these foods and nutrients is adequate.

1. Complete the following table. In the first column, record the vegetable you ate. In the second column record the amount, for example, 1 cup. (You can add more lines to the table. Place the cursor in the last box then hit the tab button on your keyboard.)

Food Item	Amount	Color
Fruits	2.1 cup	Red and Orange
Vegetables	0.5 cup	Dark green
Legumes (e.g. beans and peas)	0.5 cup	All colors
Starchy vegetables	0.5 cup	All colors

2. Count how many vegetables you ate. Divide this number by 3. How many vegetables did you eat on average each day? ____1.2cups___________

3. Look at the color of your vegetables. Complete the following table.

Color	Number of Food Items that Color
Green	3
Orange	2
White	1
Purple	0
Blue	0
Brown	2
Black	1

4. What was the predominant vegetable color in your diet? _____Green______________

5. Did you consume…

Question

Response

At least 1 cup of yellow-orange vegetables per day or

At least 2 cups of dark, leafy green vegetables per day

yes

6. Complete the following table. In the first column, record the fruit you ate and the fruit juice you drank. In the second column record the amount, for example, 1 cup. (You can add more lines to the table. Place the cursor in the last box then hit the tab button on your keyboard.)

Food Item	Amount	Color
Banana	1 full banana	Yellow
Pineapple	8 slices	Green
Cranberry juice	1 cup	Red
Orange juice	2 cup	orange

7. Count how many fruit/fruit juice you ate. Divide this number by 3 to calculate your average intake. How many fruits/fruit juices did you eat on an average each day? _______________

8. Look at the color of your fruit/fruit juices. Complete the following table.

Color	Number of Food Items that Color
Green	2
Orange	1
White	0
Purple	0
Blue	0
Brown	0
Red	1
yellow	1

9. What was the predominant fruit/fruit juice color in your diet? _______Green____________

10. Did you consume…

Question	Response
At least 1 cup of yellow-orange fruit or fruit juice (100% juice) per day	yes

11. Did you consume…

Question

Response

2-3 cups of milk per day or

2-3 cups yogurt per day or

2-3 oz cheese per day

yes

12. Did you consume…

Question	Response
At least 1 teaspoon of plant oil (cottonseed, canola, sunflower, corn or olive) in your daily diet	yes

13. Did you consume…

Question	Response
At least ¼ cup plant seeds or nuts in your daily diet	Yes

14. Did you consume…

Question	Response
At least 2-3 servings of salmon, tuna, herring or fish oils during the 3 days you recorded your food intake	Yes

15. Summarize what you have learned about your diet. Compare your food intake, the nutrients rich in the foods you consumed and the recommended nutrient intake from your Nutrient Report. Your summary must be at least 200 words.

I have noticed very important details about my dietary practices through my three days record. I helped me realize the changes that I need to make to fulfill my nutritional needs. For example, my calorie intake was below the recommended amount when I consider my daily activity rate. Most of my foods contained nutrients that were below the required amount. Probably adding a little more nutrients would help me to improve my overall health. Although I have been taking different vegetables, I need to combine different colors such as green, red, yellow, orange, and green. The good thing is that my grain intake is of the right amount. However, I need to take increase the amount of fruit intake. More importantly, I am not consuming too many calories that would cause me to gain weight. I am also not eating excess junk foods and alcohol, which releases a significant amount of calories. I need to eat about four fruits of different colors, three servings of vegetables, and a lesser amount of processed meals. Apart from that, I need to do some physical exercise to complement my food intake and facilitate a healthy life. I also need to adapt to regular eating patterns to optimize my body's nutritional intake.

Part III. A Closer Look at Supplements

With the current popularity of vitamin and mineral supplements, it is more important than ever to understand how to evaluate a supplement. Study the label of a supplement you use or one readily available from a friend or the supermarket. The supplement you evaluate below must contain more than five vitamins and minerals. Then answer the following questions.

1. What is the name of the vitamin and mineral supplement you selected: Multivitamins/multimineral (MVMs)

2. Compare the amount of vitamin and minerals in the supplement with the recommended Daily Value. Which vitamins and minerals are >100%? Which vitamins and minerals are <100%? (Remember to use the tab key to add more lines to the table.)

<100%	>100%
Vitamins	Minerals	Vitamins	Minerals
Vitamin K	Calcium	Vitamin D	Zinc
Vitamin B 12	Iron	Vitamin C	Potassium
Vitamin E	Phosphorus

3. How do the suggested intakes of the vitamins and minerals in the supplement compare with the current DRIs for these nutrients?

The suggested intakes are safe and align with the current DRIs for the various nutrients

4. Are any suggested intakes above the Upper Levels for the nutrients? List these nutrients and the Upper Level for each.

Nutrient	Upper Level

Vitamin B 12	Zinc

5. Are there any non-nutrient ingredients, such as herbs or botanical extracts, in the supplement? You often can find these by looking for ingredients that do not have a % Daily Value.

Non-Nutrient Ingredients	Non-Nutrient Ingredients
Isoflavones	Melatonin

6. Does at least 25 to 50% of the vitamin A in the product come from beta-carotene or another provitamin A carotenoids (to reduce the risk of vitamin A toxicity)?

Yes

7. Are there any warnings on the label for individuals who should not consume this product?

Children below 6 years are excluded from the supplements

8. Are there any other signs that tip you off that this product may be more harmful than healthful?

No other signs

9. Summarize what you learned. Your summary must be at least 200 words.

Understanding nutrition is essential for health and wellbeing as well as growth and development in humans. Adequate nutrition awareness and the ability to make informed nutritional choices can help a person attain optimum health, achieve a healthy BMI, and live longer. The fundamental characteristics of healthy nutrition are adequacy, calorie control, balance, variety, and moderation. A balance of nutrients ensures that the body has the exact proportions of each of all the nutrients that the body needs. For example, taking minimal carbohydrates can make the body weak, while too many carbohydrates can be converted into fats and make a person overweight. Consuming too much fiber nutrients can hinder the absorption of other important nutrients. Variety is meant to prevent monotony by consuming different nutrients more frequently. Vitamin supplements are essential, but when taken in huge amounts, some supplements produce undesirable outcomes, including hair loss, fatigue, and diarrhea. Severe effects include nerve and liver damage, kidney stones, congenital disabilities, and sometimes death. Non-nutritional elements such as Isoflavone and Melatonin are present in mineral and vitamin supplements to reduce the risk of side effects. Overall, food is essential for good health, standard BMI, and overall wellbeing.

Part IV. Water Intake

1. How much water did you drink in cups? What is the equivalent of grams? Did you drink enough water?

I took 6 cups of water a day, which is equivalent to 4 liters. This was a lesser amount than the required.