Nutrition Diet Assignment

Nutrition Diet Assignment

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The secret to making healthy food choices is learning to incorporate the Dietary Guidelines for Americans and the USDA Food Patterns into your decision-making process. Go to https://cronometer.com/ then enter your ONE-day food intake of food and beverages for a “typical” day during the week. No supplements—especially powders and pills. We want to see what you are getting from solid foods and beverages first. Protein and energy bars are acceptable and may be entered. Keep a diary with you to track everything you consume and drink and the amounts and then enter the items into cronometer software. Then you will watch the short video I recorded where I show you where to access the information on chronometer to summarize the findings, and answer questions about your diet.

GUIDELINES AND INSTRUCTIONS

  1. You must complete and submit your daily food log and record what you eat and drink for ONE day, with all the details outlined. This will teach you how to properly record food and beverage intake in the nutrition field. See second handout for the instructions on how to properly complete your daily food log (they are included below after the instructions). You must abide by the instructions on how to record your food log to avoid deductions. PLEASE NOTE: I can’t grade the assignment if your report is missing or the typed answers are not submitted. So be sure that all files are submitted to me with your typed report.
  2. You must answer the questions for this assignment of your food intake for ONE day by doing the following:
  • Must be typed—using Times New Roman and a 12-point font
  • Double-spaced; use complete sentences, essay style format with cohesive paragraphs; be detailed, thoughtful and thorough (see grading rubric) —this is the writing portion.
  • Your assignment has two questions, and both must be in the format listed above.

QUESTIONS (2 questions)

Here are the questions you must answer for writing your summary. You must answer the questions according to the grading rubric to receive full points and avoid any deductions. Please number your answers in the manner I have below.

1. Vitamins and Minerals: (my recorded video contains the instructions)

    • First, discuss 3 vitamins and 3 minerals that were under your targets. You must also incorporate the data expressed in your report as part of your discussion.
    • Secondly, discuss what dietary habits you must incorporate to fulfill your recommendations for the vitamins and minerals you were low in. Be specific and list actual foods and dietary patterns or habits.

2. MACRONUTRIENTS: (my recorded video contains the instructions)

    • First, discuss whether you met your macronutrient recommendations/targets. Make sure to discuss all macronutrients. You must incorporate the data expressed in your report as part of your discussion.
    • Secondly, discuss what dietary habits you must incorporate to fulfill your recommendations for the macronutrient values you were low or high in. Be specific and list actual foods and dietary patterns or habit. Remember, being too high or low in certain macronutrients may affect one’s health.

WHAT TO SUBMIT? (3 documents)

You must submit:

1.) Your original daily food log where you recorded everything–typed or a jpeg picture of your handwritten one

2.) Your typed answers for both questions about the findings of your food intake.

3.) Your diary report from cronometer (see video I recorded on how to save this report.)

Scroll down to the next page for instructions on how to properly record everything you eat and drink for ONE day.

Instructions for your Original Food Record (handwritten or typed)

Record everything that you eat and drink for 1 day on the Food Record. It’s most important that this reflects a “typical” day and represents how you commonly eat and drink. Please write legibly or points may be deducted. You may also type your daily food log on WORD. Use a new line for each new food. *DO NOT INCLUDE ANY NUTRITIONAL SUPPLEMENTS (daily vitamins, any vitamins you take, or fitness powders of any type). We are analyzing your diet to see what you get from a typical diet without the use of supplements.

1. Every time you eat or drink something (including water) write down the TYPE and AMOUNT

of food and beverage that you consumed on the form.

 Be as detailed as you can. (i.e., “batter fried chicken drumstick with the skin” …. not just “chicken”).

 Do not wait until the end of the day to try to remember what you ate previously. Record what you eat throughout the day.

 Include ounces of water you consume. You will not need to include this in the computer analysis, but you will need to know this for the question section.

 Remember to include sugar and cream added to coffee or tea; butter, margarine, jam or jelly on toast

or sandwiches; sauces and gravy; salad dressings; mayonnaise, mustard, and relish. Include coffee, tea and diet sodas.

 When describing the foods you eat, consider:

Meat, fish, poultrydairy: Make note if the meat, fish or poultry is baked, broiled, pan fried, deep fried, etc. If it was cooked in oil, try to find out the type of oil it was cooked in. If it is prepared and eaten with a sauce, gravy or dressing, write that down as well. For milk, yogurt and cottage cheese, note the % fat from the label.

Grains, cereals, and breads: Name the type of bread (100% whole wheat, white) and the type of cereal or grain (white/brown rice, Honey Nut Cheerios, etc.).

Fruits and vegetables: Write down if it is fresh, frozen, canned, and canned in juice, or syrup; if it is raw, or cooked. If it is cooked with added fat or oil, write down the type of oil/fat and approximate amount.

Oil, margarine, salad dressings: Name the type of oil you used. Read the label and find out what type of oil it is (e.g. canola oil, olive oil). For mayonnaise and salad dressings, note if it is low calorie, reduced fat, low fat or nonfat.

Snacks and Sweets (chips, crackers, cookies, etc.): Note if it is regular or reduced fat. Fast Foods: Write down what you had and include the name of the establishment.

Restaurants: Look closely at what you are served and try to record as accurately as possibly what you ate. Ask the waiter/waitress for clarification if necessary.

2. Estimating Portions Eaten

 Record the amounts of food eaten in common portions sizes: cups, teaspoons (tsp), tablespoons

(TB), slices/pieces, fluid ounces, etc. (there are 3 level tsp in 1 level TB)

 If you have measuring cups and spoons, measure a few foods to get an idea of common measurements. Learn what 1 cup of food really is 

 1 cup = ½ pint = 8 fluid ounces (but does not necessarily weigh 8 ounces). Be careful: “ounces” can

refer to a weight or to a volume. Be sure you use the correct measurement. One 8 fl oz bowl (volume) of cold cereal actually weighs about 1 ounce. Only use ounces for weights (for things like meat, cheese, packaged foods). For volumes of liquids and other foods (cereal, rice, vegetables) use cup, ½ cup, 2 cups, etc., or for smaller quantities, tablespoon/teaspoon, NOT ounces.

 If the food came from a package, look at the serving size from the label. But figure out if that is the quantity you actually ate. You might not have eaten what the package designates as a “serving”.

 Do not write “large bowl” or “small piece”. If possible, measure to see how much it is.

Otherwise, try to estimate a quantity as accurately as you can.

 Record the amount that you actually ate. For example, if you pan fried a piece of chicken and you put 2 TB corn oil in the pan, this does not mean you ate 2 TB of oil—much of the oil remained in the pan. You would need to try to estimate the amount that you

actually ate. Similarly, if you sautéed a large quantity of vegetables, putting 2 TB of oil in the pan and the vegetables absorbed all of the oil—none was left in the pan– but you ate

¼ of the food that you prepared, you consumed about ¼ of 2 TB of oil (½ TB).

 The following visuals may help you estimate portion sizes:

o 1 cup dry cereal – 4 golf balls o 2 ounce bagel – 1 hockey puck o 1 teaspoon vegetable oil – 1 die

o 3 ounces cooked meat – 1 deck of playing cards

o 2 tablespoons – 1 ping pong ball

For more tips on estimating portion sizes go to

www.choosemyplate.gov.

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