Human Nutrition

Read this students response to assignment & grade below in the rubic

1. 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.

a. Nutrient density: nutrient-dense foods are high in nutrients and low in kilocalories (1). It is a measurement of the nutrients in a food compared with the kilocalorie content (1).

b. One of my most nutrient-dense food is the chicken wrap from Subway. My chicken wrap was on a spinach wrap containing raw spinach, raw lettuce, raw onions, rotisserie chicken and light ranch. It provides nutrition/vitamins from the raw vegetables and protein from the chicken. My second nutrient-dense food would be a fresh orange. A fresh orange is low in saturated sugar and has natural occurring sugar.

c. The least nutrient dense food is my Hershey triple chocolate brownie, which has no nutritional value. The chocolate brownie provides no type of nutrition, it is loaded with 25g of sugar, it provides little to no energy. The second least dense food is Schweppes gingerale soda, it has a over 31g of sugar. Gingerale does not provide any type of nutritional value, it is high in calorie and lacks other types of vitamins/nutrients.

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?

I would like to increase my vegetable intake since it lower than what I expected. I would eat more raw vegetables such as about 1 oz of baby carrots, 3oz of cooked corn and incorporate other vegetables as snacks. I would increase my fruit intake as well. I could eat 1 medium sized orange as a snack instead of fried potato chips. I could add a variety of fruits in my daily intake; besides oranges, I can eat a banana with my breakfast and a 4oz mixed berry fruit bowl.

3. How does your actual calorie 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.

My actual calorie intake was higher than the recommended intake by 25%. My recommended intake is 1493.6 and actual intake was 1871. My intake is higher than my recommended is concerning, my vitamins do not meet the recommended amount and some of the basic components exceed the recommended amount. For example, I exceed Fats by 5% and I would like to not be over the threshold but less than it.

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.

Based on my intake report, I’m concerned about my Fat intake. Assessing the type of food, I’ve eaten, majority of my fats aren’t the good kind of fats. Most of my fats come from the junk food I ate. For example, pizza, mozzarella sticks, potato chips and orange chicken. I would like to decrease my salt intake, it’s lower than the recommended amount, but I would like to decrease it down from 94% to about 60%. Especially since a high sodium intake can lead to high blood pressure, heart disease and fluid retention (2).

5. 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.

My intake for carbohydrates, protein, fat and alcohol fall within the recommended range except for alcohol which is at 0% since I don’t drink alcoholic beverages. I wouldn’t want to make any changes since my ranges are within the recommendation for my caloric intake.

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 (Links to an external site.) 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.

Vitamin D (9%), potassium (19%), iron (35%), folate (32%) and calcium (36%) were lower than the recommended intake. The most deficient minerals/vitamins are Vitamin D, potassium and folate.

a. Micronutrients are important since our bodies cannot create vitamins/minerals that are essential for the body to function properly. Micronutrients assist in metabolism regulation and deficiency of any of the vitamins and minerals could lead to a variety of health problems that could range from stunted growth and organ damage (3). My lack of intake of certain micronutrients concerns me since it leads me to being at a higher risk of health problems and explains why I am considered obese.

b. Vitamin D: To increase my Vitamin D, I could consume 6oz of eggs that are hard boiled or scrambled. Another option is drinking 8oz of orange juice every day for breakfast (4).

Folate: I can increase my folate by consuming 3oz of peanuts as a snack instead of eating chips. Also, incorporating 4oz of cooked corn in my diet will increase Folate (4).

Potassium: To increase my potassium intake, I need to consume 2 medium sized bananas and 6oz of raw spinach (4).

References:

1. Blake, Joan Salge, et al. “Nutrition: from Science to You.” Nutrition: from Science to You, 4th ed., Pearson, 2019, p. 41-42.

2. “Salt and Sodium.” The Nutrition Source, 17 June 2019, www.hsph.harvard.edu/nutritionsource/salt-and-sodium/.

3. Blake, Joan Salge, et al. “Nutrition: from Science to You.” Nutrition: from Science to You, 4th ed., Pearson, 2019, p. 14.

4. “Micronutrients for Health.” Micronutrients for Health, Linus Pauling Institute, lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.

Dietary Analysis Assignment Part B Grading rubic criteria up to 80 points possible: give grade point along with a brief response for grade

• 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

• This criterion is linked to a Learning Outcome 4. Summary report includes a thorough discussion of the significance of all MACROnutrient discrepancies. Specific suggestions are provided. Results from the report and the recommended amounts are clearly stated.

• 10.0 pts

• This criterion is linked to a Learning Outcome 5. Summary report includes a thorough discussion of the specific changes that may bring the calorie distribution within recommended ranges.

• 10.0 pts

• This criterion is linked to a Learning Outcome 6. Summary report includes a list of the 5 MICROnutrients that were over/under recommendations. The importance of THREE most significant discrepancies are discussed and 2 foods (for each deficiency, with portion sizes) that would correct the deficiencies are provided. Reference to a reliable source is provided. Results from the report and the recommended amounts are clearly stated.

• 15.0 pts

• This criterion is linked to a Learning Outcome Uses appropriate English grammar, sentence structure, with few errors in spelling, punctuation, and capitalization

• 2.0 pts

• This criterion is linked to a Learning Outcome Assignment is in correct format -- title, appropriate font size, Reference List (if necessary), etc. Answers are numbered and questions are copied into the paper. Results from the report and the recommended amounts are clearly stated.

• 3.0 pts

• This criterion is linked to a Learning Outcome Reviews TWO submissions by other students, writes thoughtful feedback. Comments are well organized, critical thought is used. Uses appropriate English grammar.

• 10.0 pts

• Total Points: 80.0