Diet Analysis Project

Patrick Burrows

KNH 102 Fall 2014d

The objectives of this assignment are
To explore and evaluate what were actually eating
To analyze the strengths and weakness of our current dietary habits
To make goals to improve our diets
Gathering the Diet Intake Data
Gather information on your diet (all foods and beverages and supplements 1) for a
period of three days (a combination of 2 weekdays and 1 weekend day. Keep
these data in real time; these data are very hard to recreate later.
Be sure to accurately measure your foods. You will need to use measuring cups
and spoons at first. If you dont keep accurate measures, the analysis will be of
little use. Here are some tips for estimating portion sizes when youre unable to
measure.

1 BUT! Dont enter the supplements into the software. I want you to see how
well you do on foods alone.
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To Enter Your Diet

Search for the food you wish to enter. You can filter the results by category so
that you dont get too many choices. For example, when searching for apple
above, by fruits, I eliminate the desserts and baked goods. Record the item
how much did you eat? At which meal? On which day?
Tip: dont forget drinks! Milk, water, coffee and soda all need to be recorded
Once you have your diet intake data, you are ready to enter the data into the
software. This part of the assignment is easy for those who eat a standard
American diet, and more difficult for those who eat interesting, unusual or ethnic
foods. For those who eat ethnic foods or lots of homemade foods, try your best
to find the closest choice. It will not be perfect. If a fish you eat does not appear,
find another fish that you guess may be somewhat the same. I DO appreciate
how difficult this part of the assignment can be.
To Analyze Your Data
Find and print the reports listed below.
Answer the Questions:
Your Assignment is to answer the questions in the following questionnaire, pages
3-7 of this document. Attach the additional materials to blackboard in this order:
1)
Completed Questionnaire;
2)
The reports showing
a. Your 3-Day Food Record
b. 3-day average nutrient analysis (actual vs. goals)
c. 3-day average macronutrient distribution
d. A 1-2 page document indicating what you liked about your usual
intake, what you wish to improve, how youll improve and what
surprised you.
Papers must be in the above order, spell-checked and edited, with your
name and CRN section and stapled. Assignments not complying with these
instructions will not be graded.

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Name:_Patrick Burrows_________
Macronutrient Name

Protein
Fats
Carbohydrate
Alcohol

Section: ___A__________

AMDR Range (%)

10 15%
20 -35%
45-65%
No AMDR

On average, my Diet
provided these
percentages.
Look in average eaten
column for the percentage
25%
33%
44%
0%

1a. Review the energy data.

How many kcals does the software estimate you need (from
profile page)
How many kcals (on average) did you actually eat (this will be
called Value on the bar chart page)
What percent of the goal (profile) did you consume?

3200 kcals
1615 kcals
50%

1b.
Reflect (think about and then write about) your energy intake.
Consider: did you under- or overeat. Is there any reason you may want to
challenge the computers assumptions about what your needs are?
I would say that I underrate. This could be because I was busy these three
particular days and was not able to plan my intake very well. I was actually
very under because I also exercised all three of these days and the
calories that I burned were not included in these. I am above my BMI so I
believe my calorie intake should be less. 3200 seems to be pretty high to
be trying to move to a better weight.
2a.

What is your Body Mass Index (BMI) value? _27.6__

2b.

Circle (or highlight) the category that your BMI falls into:
Below normal
(<19)
Normal
(19-24)
Overweight
(25-29)
Obese
(30 -39)
Extreme Obesity
(40+)

2c.

Is this the first time youve seen your BMI? Yes No

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Reflect on your Body Mass Index value. Tell me what youre thinking.
I am thinking that this is not an accurate way to measure my health. I do strength
training and cardio around 6 days a week and I am a muscular build. I do have
fat to lose but even if I lost that fat through the exercise that I do I would still be
considered overweight because of my muscle mass.
3a. Time to review fibers. Remember that fibers are from plant foods only.
Recommended Intake of
38g
Dietary Fiber (from your profile)
Actual average intake of dietary fibers
23g
Percent of Goal
61%
3d. Comment on your fiber intake.
If I am going to meet the recommended intake I need to consume some more
raw fruits and vegetables. I could easily do this by snacking on things higher
in fiber than granola bars.
3e.
Name ten whole foods that are naturally rich in dietary fibers.
Grams of fiber
Name of Food
14g
Lima beans
15g
Black beans
8g
Raspberries
5g
Quinoa
16g
Peas
12g
Pinon nuts
5g
Broccoli
6g
Pear
12g
Garbanzo beans
16g
Lentils
4a. Time to review your lipid intake:
Saturated Fats
Monounsaturated
Polyunsaturated
Total Fats

% of calories
13%
12%
4%
33%

Status
Over
No Daily Target or Limit
No Daily Target or Limit
OK

4b. How does your dietary fat intake compare with recommendations?
Comment on % kcal from fats.
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I am within the recommendations for %kcal from fats. I would like to keep my
numbers where they are at due to the amount of exercise that I perform every
week. I think that if I attempted to bring this % down it would effect my body in a
negative way. I could however lower my saturated fat % a little because it shows
that I am over the recommendations.

5.Please evaluate your diet for vitamin and mineral content.

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Nutrient
Water-soluble
Vitamins
Example:
Iron
Thiamin B1
Riboflavin B2
Niacin B3
Vitamin B6
Vitamin B12
Folate
Vitamin C
Fat-Soluble
Vitamins
Vitamin D
Vitamin A
Vitamin E
Vitamin K

Status
High, low or
ok?
Low

For each nutrient listed here, you must provide

the names of five whole foods that are high in
this nutrient
Beef, black beans, spinach, pork, chicken.

Ok
Ok
Ok
Ok
Ok
Under
Ok

Fish, pork, nuts, seeds, bread

Soybeans, spinach, yogurt, beet greens, eggs
Tuna, chicken, turkey, salmon, lamb
Sweet potato, spinach, banana, salmon, beef
Liver, eggs, corned beef, turkey, pork
Beans, lintels, spinach, asparagus, avocado
Peppers, guavas, kale, kiwi, oranges

Under
Ok
Under
Ok

Oily fish, mushrooms, tofu, eggs, pork

Sweet potato, carrots, kale, squash, apricots
Almond, avocado, peanuts, asparagus, spinach
Kale, onions, brusseles sprouts, cucumber,
soybeans, prunes

MINERALS
Calcium
Iron
Magnesium
Phosphorus
Potassium

% DRI
81%
175%
97%
207%
53%

Zinc
Sodium

118%
107%

Five Nutrient-Rich Whole Foods

Cheese, yogurt, milk, kale, soybeans
Clams, oysters, chicken, ham, beef
Collard greens, nuts, seeds, fish, soybeans
Seeds, cheese, fish, nuts, pork
Banana, sweet potato, avocado, white beans,
yogurt
Seafood, wheat, spinach, nuts, seeds
Nuts, pickles, cheese, cured meat, table salt

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