food nutrition easy job

Chapter 5 Worksheet: Self-Diet and Exercise Analysis

Name: Junhe Wen Date: 07/05/2018

Professor: Professor Jasmin Ilkay Course: Fn305 Section: section #1

Age: 21 Gender: ( male ( female

Current weight: 150 BMI:

BMI category: ( underweight ( normal ( overweight ( obese ( morbidly obese

Ideal Body Weight (IBW): Percent IBW:

Diet Analysis Results: You will need your diet analysis report from Diet Analysis + software in order to fill out the table below (you will have to track intake and physical activity). The table will help you identify the strengths and weaknesses of your diet. For each nutrient, you will compare your profile (DRI/Recommendation) to your nutrient intake for one day. You will determine the percentage of intake compared to your individual goal. Ideally, your intake would fall between 90 and 110 percent of your recommended intake.

Complete the rest of the worksheets that follow.

Table 1: Macronutrients, dietary fiber and water
Macronutrients, Dietary fiber and water	Recommendation	Your Actual intake	% of goal (actual intake/recommendation)	If % of goal is > 110%…. List three foods to decrease your intake of that particular nutrient	If % of goal is < 90%... List three foods to increase your intake of that particular nutrient
Total Calories (kcals)
Protein (gm)
Carbohydrate (gm)
Total Fiber (gm)
Total Fat (gm)
Saturated Fat (gm)
Monounsaturated Fat (gm) (aim for about 10% of total calories)
Polyunsaturated Fat (gm) (aim for about 10% of total calories)
Linoleic (omega 6) (gm)
Alpha Linolenic (omega 3) (gm)
Cholesterol (mg) (aim for no more than 300 mg per day)

Write three to five sentences summarizing the results from Table 1 in the space provided below. Include a general action plan on how you can increase or decrease your intake of nutrients below 90% intake or above 110% intake.

Table 2: Vitamins
Vitamin	Recommendation	Your Actual intake	% of Goal (actual intake/recommendation)	If % of goal is > 110%…. List three foods to decrease your intake of that particular nutrient	If % of goal is < 90%... List three foods to increase your intake of that particular nutrient
Vitamin A (mcg RAE)
Vitamin C (mg)
Vitamin E (mg -TE)
Thiamin (mg)
Riboflavin (mg)
Niacin (mg)
Folate (mcg, DFE)
Vitamin B6 (mg)
Vitamin B12 (mcg)

Write three to five sentences summarizing the results from Table 2 in the space provided below. Include a general action plan on how you can increase or decrease your intake of vitamins below 90% intake or above 110% intake.

Table 3: Minerals
Minerals	Recommendation	Your Actual intake	% of Goal (actual intake/recommendation)	If % of goal is > 110%…. List three foods to decrease your intake of that particular nutrient	If % of goal is < 90%... List three foods to increase your intake of that particular nutrient
Calcium (mg)
Magnesium (mg)
Iron (mg)
Zinc (mg)
Potassium (mg)
Sodium (mg)

Write three to five sentences summarizing the results from Table 3 in the space provided below. Include a general action plan on how you can increase or decrease your intake of minerals below 90% intake or above 110% intake.

Use the information from Tables 1, 2 and 3 and Physical Activity Analysis, Energy Balance Summary, and your original food journal to answer the questions below. Responses may vary in length but should average between 2-5 sentences each.

1. How did your hunger and fullness levels affect your dietary intake? How did the activities you were completing affect your dietary intake? For example, did you typically eat until you were overly full? Were you playing video games or driving while you were eating? How do these attributes affect your choices?

2. What other factors influenced your food intake? (For example, studying for exams, eating with friends, having to follow a special diet, such as gluten free, vegan, lactose free…)

3. Does your culture and religion affect your food choices? If so explain.

4. Do you currently exercise at least 150 minutes a week? Why or why not?

5. What was the result of your Energy Balance Summary? Do the results fit well with your weight management goals? For example, do you consume less energy than you expend if you want weight loss? Is it balanced for weight maintenance? Explain.

6. Discuss any general health goals you would like to accomplish upon the analysis of your diet and exercise habits. Discuss why you have chosen these behaviors to change and how to plan to make these changes.

References:

1. Burns-Whitmore, Bonnie (2010). Nutrition Self Study and Evaluation Project. Handout. Nutrition, Cal Poly Pomona University, Pomona, CA. (Professor Burns-Whitmore)

2. Diet Analysis Report (2010). Handout. Santa Rosa Junior College, Santa Rosa, CA. Retrieved May, 2011 from: http://www2.santarosa.edu/f/?23367

3. United States Department of Agriculture. MyPryamid.gov. Retrieved May 2011 from http://www.mypyramid.gov/.