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Unformatted text preview: Project Analysis Forms – There are 7 pages to this document
Date of Day 1 entered into MyDiet Analysis Date of Day 2 entered into MyDiet Analysis Weight Management and Physical Activity • Maintain body weight in a healthy range, balance calories consumed with calories expended. • Prevent gradual weight gain over time; make small decreases in calorie intake and increase physical activity. • Engage in regular physical activity (at least 30 to 60 minutes most days) and reduce sedentary activity. • Include cardiovascular conditioning, stretching, and resistance exercises for muscle strength and endurance.
1. Assess your physical activity: Read Ch. 24 in your text. Health experts recommend adults get 30 to 60 minutes of moderate physical-intensity activity each day. Although you did not record your activity level, describe your weekly activities to justify whether or not you meet this recommendation. What types of activities do you see yourself doing regularly during the next 10 years? 2. Calculate your energy (Calorie) needs: Note: kcal is another term for Calorie. Read pages 20-7 to 20-10 for information on energy needs. Estimate your daily calorie needs by calculating the energy needed for each of the following: (1) Basal Metabolic Rate, (2) Physical Activity, (3) Dietary Thermogenesis. Steps To Estimating Your Daily Calorie Needs Step #1 Calculate your Basal Metabolic Rate (BMR) energy needs: Step #2 Calculate your Physical Activity energy needs: Choose the level of activity below that best describes you. You may use 25, 35% etc., if you are somewhere in between. Do not forget to convert your percent to a decimal before multiplying. Physical Activity Levels: 25% = sedentary (routine level of activity) 35% = light activity (exercise 3x/wk for 40min) 50% = moderate activity (daily exercise for 40 mins) 80% = heavy activity (daily training for competition) Step #3 Calculate your Dietary Thermogenesis energy needs: Dietary thermogenesis is the energy used to digest/absorb food. It is approximately 10% of energy needs. BMR X Activity Level = kcal/day Formula Men lbs X 11 = Women lbs X 10 = Answers kcal/day 1. Add answers from Steps 1 and 2 above. 2. Multiple sum X .1 = kcal/day
1 Final Step: Add the three categories above to determine your total recommended kcalorie needs for one day: 3. Summarize and discuss your results: (kcals = Calories) Your Calculated Total Energy Needs Your Calorie Intake (see Intake vs. Goals reports) Answer to step 1 + Answer to step 2 + Answer to step 3 = kcal/day Day 1 Day 2 Average kcals kcals kcals kcals Estimating energy (calorie) needs and energy intake (food log) is difficult. List possible sources of error for both of these estimates. Calculate the kcal difference between your calculated energy needs and your average calorie intake from your 2-day records. Based on the discrepancy should you be gaining, losing or maintaining your weight? During the last few months, have you been gaining, losing or maintaining your weight, as might be expected? Comment on whether these two days are typical for you, and what eating habits might have been missed in your 2-day diet record (log). 2 Let the Pyramid Guide Your Food Choices
Consume a variety of nutrient-dense foods and beverages within and among the basic food groups while choosing foods that limit the intake of saturated and trans-fats, cholesterol, added sugars, salt, and alcohol. • Choose fiber-rich fruits, vegetables, and whole grains often. • Choose a variety of fruits and vegetables. Select from all five vegetable subgroups several times a week. • Consume 3 cups per day of nonfat or low-fat or equivalent milk product. Compare your food intake to MyPyramid: Use the MyPyramid Analysis reports. Actual Ave % Goal Your Goal Food Groups Nutrients rich in each food group
1. Grains Group Vegetable Group Fruit Group Milk, Yogurt, Cheese Group* Meat and Beans Group Riboflavin, niacin, thiamin, folate, iron, protein; whole grains are rich in fiber. Colorful vegetables are rich in vit A, vit C, folate, potassium, fiber; some deep green vegetables are rich in iron. Vit A, vit C, potassium, fiber Calcium, protein, vit B12, vit D, vit A, riboflavin. Meat & fish have protein, vit B12, vit B6, zinc, iron, niacin, & thiamin; legumes have protein, fiber, vit E, potassium, iron, & zinc *check your dairy consumption yourself as MyDiet Analysis is sometimes inaccurate for this group. 2. Describe how well your diet meets Pyramid recommendations. a. Discuss how well your day 1 and 2 intakes met the goals of the Pyramid? For each food group in which you did NOT meet the minimum recommended servings, identify nutrients likely to be low in your diet by referring to the above table. If you are unable to eat dairy products or choose not to eat dairy products, list 3-4 non-dairy foods and their calcium amounts per serving that would allow you to meet your daily calcium recommendation. b. Check which of the five subgroups of vegetables you consumed? For each subgroup you did not consume, identify two vegetables you enjoy and could add to your diet to improve your vegetable intake. Dark green: Orange: Legumes: Starchy vegetables: Other vegetables: c. The Dietary Guidelines advise choosing a variety of fiber-rich fruits, vegetables, and whole grains, to encourage adequate fiber intake. You are encouraged to consume 3 servings of whole grain foods each day. Whole grains are generally defined as non-highly processed grains (whole wheat, corn, rice, oats, rye, etc.) that have at least 2 g of fiber per serving (ex. 1 slice of bread or 1 cup of dry cereal). Legumes are also a rich source of fiber. Recommended fiber intake is: ≥ 25g/day for women ≥ 38 g/day for men Your 2-day average fiber intake g/day Did you meet the recommendation? Check: YES NO 3 Identify foods in your diet which are rich in fiber by looking on your spreadsheet under the column labeled fiber. See Unit 8 and Table 8.5 for good sources of dietary fiber. List the top 3 sources of dietary fiber from your 2day spreadsheets (Include portion size) Fiber per portion you ate List up to 3 whole grain foods you ate which have at least 2 g/serving
(Put none if you ate none.) Fiber per serving Identify 3 foods you enjoy and could add to your diet to improve your fiber intake. (See Table 12.6) Fiber per serving 2. Assess for vitamin and mineral adequacy: Use the Source Analysis for each day and Intake versus Goal 2-day average reports. Round values to one decimal place for vitamins B1 (thiamin), vitamin E (alpha-tocopherol) and iron, (eg .17 = .2). For all others, round to whole numbers. (i.e. 62.54 = 63). Protein Vit B1 g mg Day 1 Day 2 Average a Recommended
b a Vit ARAE mcg 3000 1000 2000 Fola mcg Vit C mg Vit E mg 1000 Calcium Potassium mg 2.5 mg Iron mg 45 Average % of DRI Tolerable Upper Limit c If you routinely take a supplement, indicate amounts consumed / day.
a b The Average Intake and Average % of DRI are found on your Intake vs. Goals report for the 2-day averages. Found on your Profile DRI Goals report. Note: mcg = µ g. c Found on the second page of the inside cover of your text book. Not all nutrients have a Tolerable Upper Limit. Choose Sensibly:
• • • • Consume less than 10% of calories from saturated fatty acids and less than 300mg/day of cholesterol, and keep trans-fatty acid consumption as low as possible. Choose and prepare food and beverages with little added sugars or caloric sweeteners, such as high fructose corn syrup. Choose and prepare foods with little salt. Those who choose to drink alcoholic beverages should do so sensibly and in moderation. Moderate alcohol consumption is generally defined as no more than two drinks a day for men and no more than one drink a day for women. A “drink” is the equivalent of 5 oz wine, 10 oz wine cooler, 12 oz beer, or 1.5 oz of distilled liquor. Complete this table: Energy Yielding Nutrients Analysis: Use data from the 2-day averages of the following two reports (1) Macronutrient Range and (2) Fat Breakdown to complete this table. Note that titles of these reports change from on screen to when they are printed out. Macronutrient Range printout is labeled Energy Nutrient Intake and DRI Goal Ranges Compared Fat Breakdown printout is labeled Fat as Percentage of Total Calories
4 1. % of kcals from… 2-day Average Prot Carb Total Sat Fat Breakdown Mono Poly Alcohol Missing* * Missing refers to Other/Unspecific data on your reports. 2. Now complete the table on the next page: Make note of these hints:
• • • • • Use figures from the table above, when indicating if your intake meets or does not meet the guideline. Except for simple carbohydrates, give the actual number (NOT a checkmark) when indicating if your intake meets or does not meet the guideline. For cholesterol and sodium, refer to your 2-Day average values on the Intake and Goals report When identifying major dietary sources of nutrients, use your Day 1 and Day 2 Intake Spreadsheets reports to identify foods high in the indicated nutrient. Review units in the book related to the appropriate nutrient and/or use the food composition table in the back of the book to identify foods to replace foods, if you do not meet a guideline.
My intake…. (record actual amount or percent in appropriate column)
Meets the guideline. Does not meet the guideline. Dietary Guidelines List 3 major dietary sources from your 2-day diet record (Use Source Analysis reports. Note: You need to look at the values for both Day 1 & 2 to determine the 3 sources that contain the most) Eggs Cheese Hamburger If your intake D identify three fo dietary source D (If you mee Cereal Example:
Saturated Fat (<10% total kcalories) Protein (10-35% total kcalories) Total Fat (20-35% total kcalories) Saturated Fat (<10% total kcalories) Monounsaturated (at least 10% total kcalories) Cholesterol (<300 mg) Carbohydrates (45 – 65% total kcalories) Simple Carbohydrates a (<10% total kcalories) Sodium (<2300 mg) Potassium (>4700 mg) Alcohol (See advice on previous page.)
a 13% The software does not separate out different types of carbohydrates, i.e. simple carbohydrates. The Dietary Guidelines indicate you are to “choose foods and beverages with little added sugars.” Put a √ the appropriate box
5 using your best guess if you met this standard. For example, if you consume lots of soda, sweetened beverages, candy, or sweet desserts, you are probably above 10% of your kcal from simple (added) sugars. 6 Putting It All Together
Answer the following questions regarding your diet in a few concise, well-written paragraphs (approximately 300 – 500 words). Use complete sentences. Spell check does not work in textboxes, such as this. You may wish to write out your answer in another file and then copy and paste your response into the text box below. After analyzing your diet, discuss good characteristics of your diet and then discuss areas where you could improve it. Discuss whether these were typical days for you. Identify two changes to your diet to reduce your risk for chronic diseases such as obesity, heart disease, type 2 diabetes, cancer or osteoporosis. Give examples of foods you would actually include or replace in your diet to meet these recommendations. Finally, discuss potential barriers you might have to overcome in your current lifestyle. 7 ...
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This note was uploaded on 11/27/2010 for the course MECHANIC NUKUSEM taught by Professor Choi during the Spring '09 term at Sungkyunkwan.
- Spring '09