The week 4 signature Diet Analysis assignment has been designed for you to analyze and assess your own diet using the US Dietary Guidelines for Americans.

DIET ANALYSIS ASSIGNMENT

Points Possible: 140

The week 4 signature Diet Analysis assignment has been designed for you to analyze and assess your own diet using the US Dietary Guidelines for Americans.

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 ...……………….. [ ]

XIII. Reflection: This section is the focus for this class * Write at least 1 full pages on this section!

SECTION 2 – Presentation of Data

XIV. 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) ………………….. [ ]

XV. Reference page in APA format ………………….. [ ]

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. Introduction of the paper

a. Introduction – Introduce the paper and give an overall synopsis of the project.

II. Weekday VS Weekend Dietary Comparison (10 Points)

b. 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.

i. For example:

1. Does your food/beverage intake differ from weekday to weekend?

2. 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?

3. Do you see a trend in how emotions play a role in your eating behavior?

4. Did alcohol contribute to your daily caloric intake?

III. Carbohydrate (CHO) Intake Analysis (10 Points)

c. 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

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).

d. How can increasing your intake of complex carbohydrates / fiber along with reducing your intake of concentrated sweets improve your health status?

IV. Fiber Intake Analysis (5 Points)

a. Define the recommended dietary fiber intake.

b. 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?

c. If dietary fiber intake was adequate, list the foods that contributed significant amounts of fiber to your diet.

V. Caloric Intake VS Caloric Needs Analysis (5 Points)

a. Using a bar graph, compare your actual three-day average caloric intake versus the recommended caloric intake found in your Diet Analysis.

1550160016501700175018001850RecActual

Calories

b. Describe your daily activities and justify the activity factor you chose for the Diet Analysis data entry.

c. Would you expect to lose, gain, or maintain weight if you consistently consumed this calorie level?

VI. Body Mass Index (BMI) Analysis (5 Points)

a. Compare your BMI results to standards found in the class textbook. (BMI is NOT percent body fat.)

b. State your results, and evaluate them against the appropriate standard.

c. Would you want to maintain, or change the BMI results? Why?

d. Is the BMI method the most useful in assessing health risk?

e. Is there another method that would give you more useful information?

VII. Energy/Calorie Balance Analysis (5 Points)

a. 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?

b. Do you need to increase or decrease calories and/or change the amount of your physical activity?

c. What results would you want to achieve with these changes?

VIII. Fat Analysis (10 Points)

a. Discuss your total percentage of calories from fat (recommended: 30% or less).

b. Evaluate the percentage of saturated fat calories in your diet (recommended: 10% or less).

c. Evaluate your cholesterol intake using the American Heart Association standard (max 300 mg).

d. Are there any areas of concern in your dietary saturated fat, total fat, or cholesterol?

e. How would your eating habits be altered to control problem areas? Use several specific examples from your food choices to illustrate.

IX. Protein Analysis (5 Points)

a. Discuss your main sources of protein.

b. Compare these sources of protein with sources of saturated fat.

c. How would eating plant protein vs. animal protein impact your saturated fat and total fat intakes?

d. What are your concerns surrounding high protein diets?

e. Define complete vs. incomplete proteins, and discuss them in the context of your dietary habits.

X. Vitamin & Mineral Intake and Analysis (20 Points)

a. 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
Iron
Potassium
Sodium

* WNL = Within Normal Limits

b. Compare the following nutrients

i. Vitamin D

ii. Calcium

iii. Iron

iv. Potassium

v. Sodium

c. 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.

d. Possible deficiencies and toxicities should be included in your table as well as your written summary.

e. Are toxicities a concern?

f. Are deficiencies a concern?

g. How would you correct any possible deficiencies or toxicities?

h. List foods you would actually eat to correct deficiencies or toxicities.

XI. Vitamin & Mineral Supplement Analysis (5 Points)

a. Are you taking any vitamin or mineral supplements?

b. If so, discuss supplement amounts compared with the amounts obtained in food.

c. If not, are supplements necessary based on your findings?

d. Are there any supplements you should be taking?

XII. Diet and Exercise Lifestyle - Changes & Goals (20 Points)

a. 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.

b. Set one goal each for achieving each of these three changes.

i. In stating your goals, use specific examples of either food choices or physical activity.

1. One of these changes is to be implemented immediately (such as switching to 1% milk).

2. Another change is to be implemented in the next six months (such as reducing sugar intake to no more than 50 grams of added sugar per day).

3. The third change is to be implemented in the next year (such as exercising daily).

c. How successful do you think you will be in achieving these goals?

***Keep in mind to point value for this question!

XIII. Reflection (20 Points) * This section is the focus for this class * Write at least 1 full page on this section!

a. 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?

b. Give detailed example to support your position.

SECTION 2 – Presentation of Data

I. Forms and Printouts (15 Points)

a. Complete 3-Day Diet Analysis/Screen Shots

i. Profile (see sample below)

ii. Nutrient Report (see sample below)

iii. Daily Activity Log (optional)

II. Reference page in APA format ( 5 points)

b. Correct use of in-text and reference list in APA format

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

c. Appendix A

d. Appendix B

e. Appendix D

f. Appendix H

Screen shoots examples below ( yours will be unique and different)

_1364907273.xls

Chart1

1650

1850

Calories

Sheet1

	Rec	Actual
Calories	1650	1850