Choose My Plate (Choose My Plate)

ChooseMyPlate Diet Analysis Worksheet

Complete the following questions using all three reports, previous and future units’ materials and other resources as indicated and include your references (in text references/citations are acceptable). Use the reports generated from the Supertracker program on the Choosemyplate.gov website.

1. Food Groups and Calories Report (20 pts)

Review your Food Groups and Calories Report and use the data to write a detailed summary describing your intake from each of the food groups.

· Discuss the reasons your intake either exceeds, meets or is below the your Target for each of the food groups: Grains, Vegetables, Fruits, Dairy, Protein Foods, Oils, Total empty calories.

· Make suggestions where changes could be made in to meet your Target amounts.

Example: My intake of fruits exceeded my target goals. I ate a serving of strawberries, an apple and 16 ounces of fruit juice which put me over by 2 servings of fruit. I will reduce the portion of fruit juice by 8 ounces to reduce my portions from the fruit group.

2. Nutrients Report (20 pts)

Review your Nutrients report and write a description of your intake compared to your Target amount . Use the textbook chapter and course content materials on Vitamins and Minerals and cite references from the text to back up your assessment.

· Include your assessment of your intake of total calories, protein, carbohydrates, fat, fiber, mono and polyunsaturated fat (omega 3and omega 6) and saturated fat as well as Cholesterol.

· Which nutrients were you most deficient in (<90% of goal) or exceeds (>110% of goal) and explain your results and use examples of foods you ate or did not eat which contributed to the deficiency or excess? (You should include answers these questions on ALL of the macro and micronutrients which were above or below your Target.)

· What can you do differently in your meal plan to improve your results?

· What are the possible health risks associated with your results?

Example: I was deficient in my calcium intake. I ate only 60% of my Target for calcium. I did not consume enough foods rich in calcium. I am lactose intolerant so it’s difficult for me to get in enough calcium but, I could drink soy or almond milk (Understanding nutrition pg. 403) or vegetables such as broccoli into my meals to increase the amount of calcium. If I do not consume enough calcium I could lose calcium from my bones causing osteoporosis in the future (Understanding Nutrition, pg. 404).

3. Physical Activity Report (20 pts)

Review your Physical Activity report and refer to the chapters in your text book on Energy Balance, Weight Management and Fitness to assist your summary of your physical activity. Use citations from your text to validate your responses.

· Summarize your MIE data from your report and the impact your physical activity may have on your health.

Example: My current activity based on my Physical Activity Report shows that my MIE is 60 MIEs. My goal is 150 MIEs. I need to include more moderate intensity activity to meet my goal of 150 MIEs per week. I also did not do any Muscle-Strengthing activities. I have been walking three times a week for 80 minutes but at a low intensity. I can increase my intensity by walking faster and including at least one more day a week into my activity schedule. I can include more muscle strengthening activities two days a week by lifting light weights for 15 minutes or gardening for 1 hour.