# NUR 3183 Diet Analysis Project Assignment part 1 (40 points)

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NUR 3183 Diet Analysis Project Assignment part 1 (40 points)

1a. About how many servings/cups of vegetables did you eat each day? Look at your food logs and see

https://www.choosemyplate.gov/vegetables for a description of what constitutes a serving.

Day 1 _______________ Day 2 ____________________Day 3___________________________

b. How many cups of vegetables should you be eating each day? (see MyPlate daily vegetable table)?

_________________________________

c. Did you meet these recommendations? Yes or no? _____

d. Did you eat a variety (different colors, types, ….) of vegetables? Yes or no? _____

2a. About how many servings/cups of fruit did you eat each day? Day 1_______________

Day 2___________________Day 3_________________________________

Look at your food logs and see https://www.choosemyplate.gov/fruits for a description of what

constitutes a serving.

b. How many servings/cups of fruits should you be eating each day? (see MyPlate daily fruit table)?

__________________

c. Did you meet these recommendations? Yes or no? _____

3. A serving of dairy products is about 1 cup of milk or yogurt or about 1 to 1½ oz of cheese. Did you consume

at least 3 servings of dairy products each day? See your food logs and https://www.choosemyplate.gov/dairy

Yes or No? ___________

4a. Look under the General Column and how many calories (kcal) you consumed. Energy _______kcal

b. Look at the cronometer “nutrition report” under the Carbohydrates column – how many grams of carbs were

consumed? _____ g. It is the first number listed at the top of the column.

c. Multiply the grams (listed from above) by 4 to get calories from carbs. How many calories were from carbohydrates? _________ Show your math

Example math 250 g carbohydrates consumed x 4 = 1000 kcal from carbohydrates

d. Lastly, divide the calories from carbohydrates (listed directly above in c) by total calories listed in 4a and then

multiply by 100 to get the percentage. Show your math

Example math 1000 kcal from carbohydrates / 2000 kcal consumed x 100 = 50%

What percent of your calories came from carbohydrates? _______%

5a. Next, you will do the same thing for the lipids but instead multiply by 9 (not 4). Look at the cronometer nutrition report under the Lipids column – how many grams of fat were consumed? _____ g

It is the first number listed at the top of that column head.

b. Multiply the grams (listed from above) by 9 to get calories from fat. How many calories were from fat? _________ Show your math. Example math 20 g fats consumed x 9 = 180 kcal from fats

c. Lastly, divide the calories from fat (listed directly above 5b) by total calories listed in 4a and then multiply by

100 to get the percentage. What percent of your calories came from lipids? _______% Show your math.

6a. Finally, you will do the same thing for protein but multiply by 4. Look at the cronometer nutrition report

under the Protein column – how many grams of protein were consumed? _____ g

It is the first number listed at the top of that column head.

b. Multiply the grams (listed from above) by 4 to get calories from protein. How many calories were from protein? _________ Show your math.

c. Lastly, divide the calories from protein (listed directly above in 6b) by total calories listed in 4a and then

multiply by 100 to get the percentage. What percent of your calories came from protein? _______%

7a. Look under the Lipids Column on the cronometer nutrition report and write down the amount of saturated fat

consumed. Saturated fat ______ g

b. Calculate the percentage of energy from saturated fat as follows – multiply g of saturated fat x 9, and then

divide by kcal from 4a, then multiply by 100. Show your math

Here is an example [(18.7 g saturated fat x 9 )/ 1890 kcal] x 100 = [168.3 / 1890] x 100 = 8.9% of energy

[( g Saturated Fat x 9) / kcal] x 100 =

8. List the percentages you calculated from questions 4d, 5c, 6c and 7a and compare these calculated percentages

with recommendations listed below and indicate which have been met, which are over and which are under.

Fat (20% – 35%): Protein (10-35%):

Saturated Fat (< 10%): Carbohydrates (45% – 65%):

9. Using the open cronometer nutrition report on your computer, hover over the highlighted content within the

saturated fat section on the computer screen, what 3 foods provided you with the most saturated fat?

10. If you consumed > 10% of energy from saturated fat (see your answer to question #7), this is unhealthy.

Name 2 specific dietary modifications that could you make to your diet to reduce your intake of saturated

fat. In other words what specific foods can you reduce your intake of to lessen the amount of saturated fat in

your diet? Do not use vague terms such as “processed food”, “junk food”, “sweets”,“fast foods” etc.

11a. Using the report under the Lipids section, how many grams of omega-3 fatty acids did you consume? ___g

Omega-3 fatty acids are healthy. Most people do not consume enough.

b. Using the open report under Lipids on your computer, hover over the omega-3 section. Name 2 foods that

you ate that provided you with the most omega-3 fatty acids?

12. Name 2 more specific foods that you could realistically eat to substantially increase your intake of

polyunsaturated fats? (you may want to review your lecture notes)

13. Name 2 specific foods that you could realistically eat to substantially increase your intake of

monounsaturated fats? (you may want to review your lecture notes)

14a. Under the Protein section on the analysis, list how many grams of protein you consumed? ______ g

b. What is your RDA for protein? ____________ g

To calculate your RDA for protein, divide your body weight in pounds by 2.2, and multiply by 0.8.

(Sample – RDA = 160 lbs/2.2 kg per lb = 72.72 kg x 0.8 g protein/kg = 58.2 g protein)

c. Did you meet your Recommended Dietary Allowance for protein? Look at the number you calculated in 14 b

versus the number reported in 14a. Yes or No? ____________

If you consumed over the recommendation (i.e. 14a is > 14 b) – the answer is yes and this is good!

15a. Under the Carbohydrates section on the printout, list how many grams of fiber you consumed?______g b. Did you meet the recommendation? Yes or No? ____________________

(i.e. was it above 100% – is so then Yes you met the recommendation or if it is < 100% then NO you did not)

16. Using the open report under Carbohydrates on your computer, hover over the highlighted content within the

fiber section on the computer screen, what 3 foods provided you with the most fiber?

17. If you did not meet the recommended fiber intake, name 3 specific fiber-rich foods that you could realistically

18a. Click on the Cronometer website under Profile, and then on Body Details. What is your Body Mass Index (BMI)? ____________

b. Go to https://www.cdc.gov/obesity/adult/defining.html. According to the BMI information provided on

this site, are you underweight, normal weight, overweight, or obese? _______________

19. Based on this diet analysis, specify 2 specific dietary changes (not previously mentioned) that you could make

that would improve your diet. Do not address water or any of the vitamins or minerals. Do not use vague terms

such as “bad carbs, junk foods, processed foods, fast foods, sweets, highly preserved foods, fatty foods, …”.

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