For this assignment, you will analyze three days of dietary intake and activities. To begin, record three days of dietary intake and activities in a food journal. Pick two weekdays and one weekend day for which you expect to follow your normal eating and activity pattern.

2. Record in the journal EVERYTHING you eat or drink (including water and alcohol) on each of the three days. Keep the food record journal with you at all times and write down what you eat as soon as possible; don’t rely on memory.

3. Record your activities for the three days. Include exercise, walking, running, bicycling, going to the gym (listing specific exercises), swimming etc. Also include any household activity, going up and down stairs, raking leaves, shoveling snow, gardening, etc.

4. Take pictures of the foods you consumed, with your cell phone camera. This is the actual food on your plate. This will be part of the project. Check over the food record to make sure that foods and amounts are as correct as you can estimate.

Diet Analysis

5. Once you have recorded all foods for the three days, and your activities, you will need to use the Diet Analysis Plus program at the mindtap site. Using the diet program at mindtap, input your dietary intakes for each day. You also need to input your activities for each of the same three days. The program will compute your nutrient intake and calories expended for each day. Using the reports “icon” you will notice a choice of about 15 different reports. Second from the bottom you will notice a “Combination Report”. Open this report and it will ask for which days, input the first and last day of your three days. There are some reports not needed. Un Check, Source Analysis and Exchange Spread Sheet.

NOTE: Remember, the quality of your diet will have no effect on your grade so please do not change what you normally eat to “make it look good.” The primary objective of this project is to show you how your normal diet compares to the dietary guidelines, goals and RDAs.

Diet Evaluation and One-Day Menu Plan to Improve Diet

6. Using the information provided by the three-day average generated by the combination report, answer questions about your diet and activities on the sheets provided.

7. Plan a one-day menu to improve (i.e., to increase deficient intakes and to decrease excessive intakes) your diet and analyze it using the mindtap diet analysis program. Consider goals you may have in regards to improvements in your activities and exercises.

You must use food, not supplements, to modify your diet. You are not expected to “hit” all nutrients and calories at 100% of requirements, but you will be expected to show a significant

improvement based on problems found in your 3-day average and your own recommendations (evaluation question no. 8 and paragraph).

• Based on the results of the 3-day food and activity record and nutrient analysis by the Diet Analysis Plus program and the revised diet, each student is to prepare a brief paper. This paper will summarize the findings of this analysis and provide suggestions to improve the diet.

Your completed report should include the following:

• The charts and table printouts from the program that show the Combination Report, your three-dayaverage nutrient intake and your activities. Before you download the report, for turning it in, uncheck “Intake Spreadsheet”. This will dramatically reduce the size of what you turn in.
• Based on the printouts, compare your intake to the recommended Daily Reference Values. Indicate for which nutrients your intake exceeded recommendation and which fell short of recommendations. Compute BMI and waist-hip ratio, analyze weight change and needed changes. (Use included forms, no. 1-7)
• Review your diet record from the perspective of the mindtap included version of choosemyplate.gov called “Myplate analysis” printout. Are there any food categories in which you met, were below or above the recommended number of servings? Explain how this impacts your diet? Identify changes that need to be made? Identify any of the health ramifications of these changes? (Include a ½ page paper)
• Review your activities, time spent, amounts of calories expended and its relationship to your BMR, new goals. (Include a ½ page paper)
• What changes could you make in your diet to:
  • Increase the level of nutrients that were lower than recommended
  • Decrease your intake of those exceeding recommendations
  • Provide a list that incorporates the suggested foods or makes the appropriate substitutions
  • Consider changes to your activities
  • (No. 8 of included forms, revised computer one day analysis ( 5 reports) and write a paragraph)
• Provide a brief commentary on what you learned about your diet and lifestyle while completing this project.

• Discuss aspects of your diet or lifestyle in need of improvement
• Mention very specific ways you could make changes to improve these areas
• Expand on the short or long term health implications associated with making these improvements (Conclusion paper-1/2 page)
• This project is worth 25 Points

QUESTIONS ABOUT YOUR DIET

1. Were these records representative of the usual type and amounts of foods you eat?

____Yes ____No

If no, what was different?

2. Do you take any nutrient supplements? ____Yes ___No

If so, list and explain why.

3. What was the Diet Analysis suggested kilocalorie goal? ___________________________.

According to your 3-day average, what was your actual caloric intake?

___________________________.

4. Consider the following information:

Compare each of your nutrient intake to the recommended intake. Check the appropriate box.

For each macronutrient category that differs from the recommended in a way that is unhealthy, name specific foodsor food groups, in the space below, that you might increase or decrease in order to meet the recommended levels of intake. (do not leave this blank)

5a. Based on the Diet Analysis printout of your 3-day average, check those nutrients/items for which your intake is below 90% of the goal or above 110% of the goal.

5b. For each nutrient or item checked above, what specific foods would you either increase, decrease, or substitute in your diet to bring your intake more in line with the goals?(6 foods for each)

Nutrient/ Foods to increase______________Foods to decrease

5c. From the three day average of the Energy Balance Report, the last column, what is:

Kcal burned thru tracked activity ________ Kcal burned at BMR rate___________

Total Kcal burned ________

Divide “Activity Kcal” by “Total Kcal” =________% of Kcal from activity

Discuss the effect of your expenditure of calories due to activity on total calories burned?

6a. Has your weight changed in the last few months? ___Yes ___No

…few years? ___Yes ___No

If yes, how has it changed and by how much

6b. If your weight has been rising or is higher than desirable, or If your weight has been falling or is lower than desirable, suggest some specific dietary changes (substitutions, eliminations or additions) in your 3-Day Dietary Record that might help to lose weight without sacrificing optimal nutrition or gain weight if needed. Comment on your BMI (body mass index) and waist-hip measurement in your answer. (Go to www.sparkpeople.com, www.healthyforms.com , www.healthcalculators.org or a similar web site and compute both BMI and waist-hip ratio. Also, compute your body fat using the calculator at free-online-calculator-use.com/military-body-fat-calculator.html”>www.free-online-calculator-use.com/military-body-fat-calculator.html . Comment on your health risk of chronic diseases related to body fat composition; (Include the three health risk printouts.) Type up your answer to 6b and include it on a separate page.

1. Use the included link to, University of Arizona, Saver Heart Center. https://uarizona.co1.qualtrics.com/jfe/form/SV_9NqiH8F8bYObypn “Heart Risk factor Analysis”. Follow the instructions, and do the analysis.
   • A.Compute your risk factor score, save and include it.
   • Type up your answers to 7 “1-4” and include it on a separate page.

1. What are your risk factors for developing heart disease?
2. Thinking about your family history, what disease risk factors are important for you to keep in mind for the future?
3. Which of your risk factors are you able to modify? Which are you unable to modify?

4. What strategies could you incorporate into your lifestyle to modify your risk factors?

7b. What specific changes (for what specific disease concern) would you make in the future? Consider your current diet, your evaluations (above) of that diet and any family history of chronic disease. Identify 4 changes for each.

8. REVISED DIET This is your new one day diet plan to correct problems you have identified.

Remember, record your planned revised diet/menu and input it in the Diet Wellness Plus. You need to run a one dayCombination Report, and check only these seven reports: 1.MacronutrientRanges, 2. Fat breakdown, 3.Myplate Analysis, 4. Daily Food Log, 5. Intake vs Goals, 6. Activities Spread Sheet, 7. Daily Activity Log. Note: You are not expected to plan a “perfect” diet but to improve on your current diet. In addition to improving on the 3-day record “goals,” the evaluation of your planned diet will also consider improving your Dietary Guidelines and Choosemyplate on the number of daily servings of fruits, vegetables, and grains. Also, consider reductions in sodium and dietary fat with the goal of reducing the risk of obesity, hypertension and other chronic diseases.

a. What was the Diet Analysis suggested kilocalorie goal?______________________

What was your caloric intake? ___________________________

b. What was your percent of total calories from:

Protein ______ % Carbohydrate _____ % Monounsat Fat______%

Fat ______ % Sat’d Fat _____ % Polyunsat Fat ______%

c. How did your planned intake compare to your 3-Day Average? Answer this by checking boxes in the table below, and also by writing a paragraph of text summarizing the most important points of this comparison.