Diet Analysis Assignment

Part 2: Analysis questions and tables

(Total 80 points)
Name: _Brenna Shamblin_
Use the results from the printouts from Part 1 to complete the following assessment questions. Neatness
counts!
**Include all required printouts (5 points)
Section A Macronutrient Report (17 points)
Use the Intake vs. Goals printout to calculate and complete the following tables. Round answers to two
decimal places and include units.
Nutrient
Amount Consumed (g)
Calories Consumed
% Total Calorie Intake
(kCal)
Total Calories
N/A
1,526.66 kcal
N/A
Protein

37.54 g

150.16 kcal

9.84%

Carbohydrate

237.80 g

951.20 kcal

62.31%

Total Fat

54.21 g

487.89 kcal

31.96%

Saturated Fat

8.47 g

76.23 kcal

4.99%

Fiber

33.28 g

Alcohol

0g

N/A
0 kcal

N/A
0%

Section B Micronutrient Report (10 points)

Nutrient

Remember to include units!

DRI (RDA)
Intake

% RDA

Thiamin

1.00 mg

0.59 mg

59%

Riboflavin

1.00 mg

0.57 mg

57%

Niacin

14.00 mg

6.77 mg

48%

Vitamin B6

1.20 mg

1.20 mg

100%

Vitamin B12

2.40 g

0.60 g

25%

Folate

400.00 g

208.71 g

52%

Vitamin C

65.00 mg

90.92 mg

140%

Vitamin D

15.00 g

0.10 g

1%

Vitamin A (RAE)

700.00 g

150.15 g

21%

Vitamin E
(-tocopherol)
Calcium

15.00 mg

2.38 mg

16%

1300.00 mg

441.36 mg

34%

Iron

27.00 mg

9.63 mg

36%

Sodium

2300.00 mg

2213.64 mg

96%

1. List two weaknesses in your diet and include proof from your dietary analysis. Include one weakness from
your Intake vs. Goals printout and one from your MyPlate analysis. (4 points)
a. One weakness from my Intake vs. Goals printout is that I'm not getting enough Vitamin D. The DRI
for Vitamin D is 15.00 g and I'm only getting 0.10 g, which is only 1% of what I should be getting.
b. One weakness from my MyPlate analysis is that I'm not getting any dairy. My MyPlate analysis
shows that I'm consuming 0% dairy each day.
2. Identify two foods you could consume to strengthen each weakness listed above (4 foods total). (4 points)
a. Two foods that can strengthen my Vitamin D weakness are Portabello Mushrooms and tofu.
b.

Two foods that can strengthen my dairy weakness could be milk and cheese, but I choose not to
eat dairy.

3. List two strengths of your diet and include proof from your dietary analysis. Include one strength from your
Intake vs. Goals printout and one from your MyPlate analysis. (4 points)
a. One strength from my Intake vs. Goals printout is my sodium intake. The DRI for sodium is 2300
mg per day, and I consumed 2213.64 mg, which is 96% of what I should be consuming.
b. One strength from my MyPlate analysis is that I'm consuming 5.5 oz of the 6.0 oz of grains that I
need. I am consuming 91.1% of my recommended daily allowance.
4. Does your intake of protein exceed 100% of your recommended intake? (Note: You will have to
calculate your recommended intake and compare it to your actual intake based on formula we talked
about in class). Show your calculation. (5 points)
Calculation: Recommended intake equation: (weight in lbs./ 2.2 kg) 0.8
(132 lbs/ 2.2 kg) 0.8 = 48 g
37.54g/48g = 78.21%
Yes ____

No __

__

5. Does the percentage of calories (kcal) you consume from total fat fall within the recommended range of 20
to 35% of total calories? (1 point)

__

Yes __

No ____

6. Is the percentage of calories (kcal) you consume from saturated fat less than the recommended limit of 7 %
of total calories (kcal)? (1 point)

__

Yes __

No ____

7. Is your average daily intake of sodium less than 1,500 mg/day? If the answer is no, which foods in your
diet can be removed or replaced by other low sodium foods to reduce your intake of sodium? (4 points)

Yes ____

No __

__

List three foods that can be removed or replaced?

Canned garbanzo beans can be replaced with freshly cooked beans
Curly fries can be removed
Tomato salsa can be removed.
8. List all vitamins and minerals consumed over 200% of the recommended intake level. (2 points)
I did not consume any vitamins or minerals over 200% of the recommended intake level.
9. List all vitamins and minerals consumed under 75% of the recommended intake level. (2 points)
The vitamins and minerals consumed under 75% of the recommended intake level were Thiamin, Riboflavin,
Niacin, Vitamin B12, Folate, Vitamin D,Vitamin A, Alpha-Tocopherol, Calcium, Iron, Magnesium, Zinc and
Potassium.
10. Are you getting enough fruits, vegetables and dairy? Why or why not? Use your MyPlate analysis to
provide proof for each. (7 points)
I am not getting enough fruits because I am only consuming 52.7% of my goal. I am not getting enough
vegetables because I am only consuming 59% of my goal. I am not getting enough dairy because I am
consuming 0% of my goal.
11. How many grams of fiber did you consume? Is this enough? Why or why not? (3 points)
I consumed 33.28 grams of fiber. This is enough fiber because according to my Intake vs. Goals printout, I
am getting 128% of the fiber I need daily.
12. What is your required daily total caloric intake using the calculations discussed in class (give an actual
number)? Are you getting enough total calories for your age, height, weight, and activity level? Your answer
should be based on actual facts from class lecture which took BMR, PA and TEF in account. Show
your calculation. (6 points)
BEE = 655.1 + (9.6 x wt in kg) + (1.8 x ht in cm) (4.7 x age)
655.1 + (9.6 x (132 lbs./2.2 kg.)) + (1.8 x (61 in. x 2.54 cm.)) - (4.7 x 18)
655.1 + 576 + 278.89 - 84.6
1,425.39 kcal
1.3 x1425.39 = 1,853 kcal
I am not getting enough total calories because according to my Intake vs. Goals printout, I am
consuming only 1,526.66 total calories a day.
13. Prepare a brief paragraph (5-10 sentences) about how you intend to use this information to modify your
diet and why you wish to do so. Be neat! (5 points)

From part one of the Diet Analysis Project, I have acquired knowledge about my diet that I
was not previously aware of. I intend to use this information to decrease the amount of
carbohydrates I consume, decrease the amount of fat I consume, increase the amount of protein I
consume, and increase my Vitamin D I consume in a day's time. I wish to decrease my
carbohydrate intake because I believe I can replace carbs with protein to boost my protein
percentage. I wish to drastically increase my Vitamin D consumption because I believe that to be

the reason I am so fatigued and "feeling blue" every day. I will work hard to decrease my fat
intake because I have a busy schedule and I don't have the time to exercise like I did before the
semester started, therefore I am slowly gaining weight.