Choose My Plate (Choose My Plate)

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Choose My Plate

Diet Analysis Project

HUN 1201 Essentials of Human Nutrition

Instructor: Melinda Luis

Student’s Full Name: Flavia Boiero

Submission Date: Class: MWF

Grade sheet to be completed by instructor.

Total points possible: 100

Three day Meal Summary (10 points possible) _____________

All 3-Day Average Reports: (30 points possible) _____________

Summary Worksheet: (60 points possible) ____________

Food Groups 20 ___________

Nutrients 20 ___________

Physical Activity 20 __________

Final Grade: ______________

Comments:

Meal Summary Report from 02/05/15 - 02/07/15

Flavia Boiero's Meals

Your personal Calorie goal is 1500. Your plan amounts are based on meeting your nutrient needs.

Date

Breakfast

Lunch

Dinner

Snacks

02/05/15

·	1 tablespoon 2% buttermilk

1½ cup Pasta, whole wheat, with tomato sauce, meatless

1 California avocado (black skin) Avocado, raw

1 medium (2-3/4" across) Apple, raw

2 regular slice Bread, 100% whole wheat

1 dash (1/16 of a teaspoon) Salt, table

1 fluid ounce(s) Lemon juice, canned or bottled

2 container (6 oz.) Greek yogurt, fruit, fat free

1 dash (1/16 of a teaspoon) Salt, table

1 single serving bag (1 oz.) Pretzel, hard, salted

02/06/15

1 tablespoon 2% buttermilk

1 California avocado (black skin) Avocado, raw

1 ounce(s) cooked Beef, stew meat, cooked, lean only eaten

1 coffee cup (6 fl oz.) Coffee, instant, regular

2 regular slice Bread, 100% whole wheat

1 teaspoon, minced Garlic, raw

2 thin slice (3-3/4" x 5" x 3/8") Bread, white, homemade or bakery

1 container (6 oz.) Greek yogurt, fruit, fat free

2 large egg(s) Egg, fried, with nonstick spray

2 ounce(s) Ground turkey, raw, 85% lean

1 cup Lettuce, cooked (with salt, no fat added)

1 fluid ounce(s) Milk, whole

1 dash (1/16 of a teaspoon) Salt, table

1 fluid ounce(s) Lemon juice, canned or bottled

7 small Olives, green

2 individual packet Sugar, white, granulated or lump

1 dash (1/16 of a teaspoon) Salt, table

1 large/thick slice (1/2" thick) Tomato, raw

1 medium (2-3/8" across) Tangerine, raw

02/07/15

2 medium (5" across) Pancakes, chocolate chip

1½ cup Pasta, whole wheat, with tomato sauce, meatless

2 slice (1/8 of 12" pizza) Pizza, with pepperoni, regular crust

1 large (8" to 8-7/8" long) Banana, raw

1 container (6 oz.) Greek yogurt, fruit, fat free

1 single serving bag (1 oz.) Pretzel, hard, salted

Food Groups and Calories Report 02/05/15 - 02/07/15

Your personal Calorie goal is 1500. Your plan amounts are based on meeting your nutrient needs.

Food Groups

Target

Average Eaten

Status

Grains

5 ounce(s)

6½ ounce(s)

Over

Whole Grains

≥ 3 ounce(s)

3½ ounce(s)

Refined Grains

≤ 2 ounce(s)

3 ounce(s)

Over

Vegetables

2 cup(s)

1¾ cup(s)

Dark Green

1½ cup(s)/week

0 cup(s)

Under

Red & Orange

4 cup(s)/week

1½ cup(s)

Under

Beans & Peas

1 cup(s)/week

0 cup(s)

Under

Starchy

4 cup(s)/week

0 cup(s)

Under

Other

3½ cup(s)/week

3¼ cup(s)

Fruits

1½ cup(s)

1 cup(s)

Under

Whole Fruit

No Specific Target

1 cup(s)

No Specific Target

Fruit Juice

No Specific Target

0 cup(s)

No Specific Target

Dairy

3 cup(s)

1¼ cup(s)

Under

Milk & Yogurt

No Specific Target

1 cup(s)

No Specific Target

Cheese

No Specific Target

¼ cup(s)

No Specific Target

Protein Foods

5 ounce(s)

1½ ounce(s)

Under

Seafood

8 ounce(s)/week

0 ounce(s)

Under

Meat, Poultry & Eggs

No Specific Target

1½ ounce(s)

No Specific Target

Nuts, Seeds & Soy

No Specific Target

0 ounce(s)

No Specific Target

Oils

5 teaspoon

1 teaspoon

Under

Limits

Allowance

Average Eaten

Status

Total Calories

1500 Calories

1297 Calories

Empty Calories*

≤ 121 Calories

198 Calories

Over

Solid Fats

97 Calories

Added Sugars

101 Calories

Nutrients Report 02/05/15 - 02/07/15

Your personal Calorie goal is 1500. Your plan amounts are based on meeting your nutrient needs.

Nutrients

Target

Average Eaten

Status

Total Calories

1500 Calories

1297 Calories

Protein (g)***

46 g

60 g

Protein (% Calories)***

10 - 35% Calories

18% Calories

Carbohydrate (g)***

130 g

179 g

Carbohydrate (% Calories)***

45 - 65% Calories

55% Calories

Dietary Fiber

25 g

Total Sugars

No Daily Target or Limit

64 g

No Daily Target or Limit

Added Sugars

No Daily Target or Limit

25 g

No Daily Target or Limit

Total Fat

20 - 35% Calories

29% Calories

Saturated Fat

< 10% Calories

8% Calories

Polyunsaturated Fat

No Daily Target or Limit

6% Calories

No Daily Target or Limit

Monounsaturated Fat

No Daily Target or Limit

13% Calories

No Daily Target or Limit

Linoleic Acid (g)***

12 g

7 g

Under

Linoleic Acid (% Calories)***

5 - 10% Calories

5% Calories

α-Linolenic Acid (% Calories)***

0.6 - 1.2% Calories

0.4% Calories

Under

α-Linolenic Acid (g)***

1.1 g

0.6 g

Under

Omega 3 - EPA

No Daily Target or Limit

4 mg

No Daily Target or Limit

Omega 3 - DHA

No Daily Target or Limit

15 mg

No Daily Target or Limit

Cholesterol

< 300 mg

208 mg

Minerals

Target

Average Eaten

Status

Calcium

1000 mg

594 mg

Under

Potassium

4700 mg

1983 mg

Under

Sodium**

< 2300 mg

2273 mg

Copper

900 µg

1102 µg

Iron

18 mg

9 mg

Under

Magnesium

310 mg

214 mg

Under

Phosphorus

700 mg

871 mg

Selenium

55 µg

103 µg

Zinc

8 mg

Vitamins

Target

Average Eaten

Status

Vitamin A

700 µg RAE

231 µg RAE

Under

Vitamin B6

1.3 mg

1.2 mg

Under

Vitamin B12

2.4 µg

2.2 µg

Under

Vitamin C

75 mg

34 mg

Under

Vitamin D

15 µg

1 µg

Under

Vitamin E

15 mg AT

8 mg AT

Under

Vitamin K

90 µg

60 µg

Under

Folate

400 µg DFE

331 µg DFE

Under

Thiamin

1.1 mg

1.0 mg

Under

Riboflavin

1.1 mg

1.3 mg

Niacin

14 mg

15 mg

Choline

425 mg

224 mg

Under

Physical Activity Report for Week of 02/01/15 - 02/07/15

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Weekly Aerobic Activity

Muscle Strengthening Activity

Target (MIE²)

150 minutes

Target

2 days

Actual (MIE²)

150 minutes

Actual

4 days

Date

Duration

Minutes

MIE²

Minutes

Activity

Intensity

Estimated Calories Burned¹

Activity Counts Toward Weekly Aerobic Goal

Muscle Strengthening

Sunday

02/01/15

None

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Monday

02/02/15

Bicycling, stationary, 51-89 watts, low to medium effort

Moderate

195

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Tuesday

02/03/15

None

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Wednesday

02/04/15

Bicycling, stationary, 51-89 watts, low to medium effort

Moderate

195

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Thursday

02/05/15

Running, general

Vigorous

326

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Friday

02/06/15

Bicycling, stationary, 51-89 watts, low to medium effort

Moderate

195

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Saturday

02/07/15

None

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Total Weekly MIE² Minutes: 150

1 Calories burned are estimates only for an average person performing the activity.

2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two minutes of moderate activity.

For example, 30 minutes of vigorous activity is equivalent to 60 MIE minutes.

Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes. Although, any activity is always better

Than none!