What's On My Plate (Carb, Fat, Pro review) Direction and Assignment

Name:____________________

What's On Your Plate: Carbohydrates, Lipids, Proteins.

______ out of 60 points.

Using any nutrient analysis program that will give you information about the carbohydrates, fats and proteins you consume in a one day period, answer the following questions. One day is sufficient, but you may find it more useful to do more days and look at the average. You must submit a copy of the analysis labeled “Nutrient Report” or “Intake vs Goals” you use. The report you use should provide the information requested below in the chart.

Examples of available analysis programs include (but are not limited to); Diet Analysis Plus (if you have access to MindTap), Nutrition Diary, My Food Diary, I am sure there are more out there. Many of you may have an app you use on your phone. The only requirement is that you can complete the chart below (need both the recommendations for your needs and data based on what you ate/entered for the one day or the average if you prefer). Please tell me the name of the program and how to obtain it. Thank you.

Please provide a copy of the data sheet. The analysis must be submitted with the assignment for full points. You can provide as a screenshot, PDF, doc. Do not submit as pages from a mac.

Indicate the name of the program/app you used: __________________________________

Fill in the following information. You will need this to answer the questions below. Be sure you indicate if you are using grams, %, mg, or ???

Part A: Carbohydrates. Answer the following questions about carbohydrates and fiber. Please use complete sentences. You will be graded on spelling, grammar and of course, content.

1. Look at your analysis and find the total number of grams of carbohydrate you consumed for that one day.

TOTAL GRAMS OF CARBOHYDRATE:_____________

2. Are you consuming enough carbohydrate to avoid ketosis? (use your textbook to compare your carbohydrate intake to the recommendations to avoid ketosis) Please explain.

3. Calculate your percentage of total carbohydrate using the following equation.

_________total grams of carbohydrate x 4 calories per gram =_______ kcal from carbohydrate divided by ________ total Calories x 100% = _______% carbohydrates.

4. CARBOHYDRATE PERCENTAGE If your percentage of carbohydrate was below 55 -60 %, give an example for each meal how you could increase your carbohydrate intake. If your carbohydrate percentage was within the 55-60% guidelines, explain how you accomplished it.

5. Look at the list of foods you have consumed on the spreadsheet. How many grams of dietary fiber did you consume? TOTAL GRAMS OF DIETARY FIBER___________

6. If you did not meet the recommendations of fiber (25 - 45 grams.) Give an example of how you could increase your fiber intake for each meal. If you did meet the fiber recommendations, explain how you accomplished it.

Part B: Lipids,. Fats, Cholesterol. Answer the following questions about fat, saturated/unsaturated fats, essential fatty acids and cholesterol. Please use complete sentences. You will be graded on spelling, grammar and of course, content.

8. Percentage of Kcalories from fat. It is recommended that you do not consume more than 30-35% of your total calories from fat. Indicate the percentages if listed on the analysis sheet. What was the percent of total calories from fat?__________. If the % is not available and is provided as grams, use the following equation

_______Total fat grams x 9 calories per gram=_____fat kcal divided by _______ total calories(not just the calories from fat) x 100% =______% Fat calories.

9. It is recommended that you do not consume more than 10% of your total calories from Saturated Fat. What was the percent of kcal you consumed from saturated fat:______.

10. If your fat was over 35% and/or your saturated fat was over 10%, list 2 changes you could make to your diet to lower the percentages. (Example instead of having 6 ounces of steak, I could substitute chicken or fish or reduce my intake of steak to 4 ounces. I could substitute low-fat sour cream for the regular sour cream.) If your fat was less than 30%, (congratulations—this is good) give 2 examples of how you could recommend someone else manage what you have.

Example 1>______________________________________________________________________________.

Example 2>_____________________________________________________________________________.

11. It is recommended that you consume less than 300 mg of cholesterol per day. How many grams of cholesterol did you consume:_____. Did you meet the goal?______

12. If you are over 300 mg of, what dietary changes could you make to reduce this amount? If you were under 300 mg, how did you achieve this:___________________________________________________________.

13. What foods (food groups) will provide cholesterol? (Use your textbook or the power points if you are not sure).__________________________________________________________________________________.

Part C: Proteins Answer the following questions about protein. Please use complete sentences. You will be graded on spelling, grammar and of course, content.

14. Computer programs are not always accurate in determining recommendations.  What was the protein recommendations from the program you used:_____Protein recommendations should be based on a reasonable body weight. Use the two formulas below to calculate your protein needs.  Calculate your Recommendation for Protein using the following two equations. (Please show your work).

*Select a healthy weight (could be your current weight, or an ideal weight) to calculate your protein needs. Do not use an overweight amount, since this will calculate a higher protein requirement than needed. 
Protein needs can be calculated by using your weight in pounds or converting you weight to kilograms.  Please use both methods to see the difference.
* Change weight in pounds to kilogram weight by dividing by 2.2. You made this calculation on the front page.   Multiply the weight in kilos by 0.8.  . 


*Take weight in pounds and multiply by 0.36 grams of protein/per pound of body weight..



15. Compare your RDA for protein with the amount of protein you consumed in your one day. You can find this information on the analysis sheet.  How do the protein grams compare?
_                                                                                                                                                                               _.
16. Discuss your protein needs and changes depending upon whether you consumed more, less or adequate than the RDA for protein. What would you recommend stay the same and what changes could be made in the protein choices?
                                                                                                                                                 _______________           
17.  Identify animal sources of protein you consumed for the day (whether you consumed them or not):
>__________________________________________________________________________________

18. Identify plant sources of protein you consumed for the day (whether you consumed them or not):
>__________________________________________________________________________________

19. What are complete proteins:_________________________________________________________
20. What are complimentary proteins:____________________________________________________
21. Identify 2 or 3 complete protein and Identify 2 or 3 complimentary proteins. Remember, complimentary proteins are a pair of incomplete proteins.


	

List complete and complimentary protein examples


	

Complete Proteins
	

Complimentary Proteins


	


	

AND


	


	

AND


	


	

AND






Part D:  Final Review.  Answer the last questions about your overall analysis of the 1 day you have addressed.  Please use complete sentences.  You will be graded on spelling, grammar and of course, content

22. What have you learned about your carbohydrate, fat and protein consumption for the one day analyzed? 

                                                                                                                                                                         . 


23.  Would you make changes based on what you discovered?  Please explain why or why not?


                                                                                                                                                                            .


24.  What changes could be made (identify at least 2). This may be related to the carbohydrate fats or proteins or just overall adjustments you could make—even if you do NOT plan to make any changes)

Change 1)______________________________________________________________________________

Change 2)_______________________________________________________________________________




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