Julie Dais, Okanagan College, Kelowna, BC Page 1

Diet Analysis Using the US FDA

SuperTracker Website

OBJECTIVES
To connect essential nutrients to their specific functions
To recognize the relationship between good or poor nutrition and health
To collect and analyze your own nutritional data and compare it to target values for your
age, gender and height to see if you are deficient in essential nutrients, calories and food
group items
To learn a number of approaches to determining healthy weight
To allow you to determine your own nutritional status and make good nutritional choices
in the future


INTRODUCTION
Diet and nutrition have recently become very hot topics. In the past thirty years the incidence of
diabetes and obesity has dramatically increased. The NIH Heart, Lung and Blood Institute
blames this on an energy imbalance: we consume more energy in the form of calories in than we
burn through activity and metabolic processes.

The diet industry has tried to capitalize on peoples natural desire for a quick fix for excess
weight. They say if you eliminate certain foods and eat others, you will lose weight ignoring this
energy balance. For example, naturally occurring, saturated fats (butter) and oils (palm and
coconut) were vilified as dangerous sources of cholesterol and created paranoia around fat. This
fostered a whole new industry of light and fat-free foods. An interesting quote from an article in
Science (2001) titled The Soft Science of Dietary Fat had a quote that sums up our perception of
dietary fat. In America we no longer fear God or the communists, but we fear fat. Industry
reacted to the fear of saturated fats by switching to partially hydrogenated vegetable oils (PHOs)
lower in saturated fats in the manufacturing of processed foods. However, the hydrogenation
process resulted in the formation of trans-fats which we have now discovered are much worse
than saturated fats for raising levels of bad cholesterol (low density lipoproteins) leading to heart
disease (atherosclerosis and hypertension). The US FDA now states that they no longer
recognize PHOs as safe and are moving to change laws so that companies would have to get
their approval to include PHOs in the manufacturing of food items (Nov. 2013).

Unfortunately, dietary decisions are being made with almost no hard science to back them up.
The controversy over the correct percentage of carbohydrate, fat and protein in our diets rages on
and the diet industry has become a billion dollar industry. Popular diets, such as the Atkins Diet,
South Beach Diet, Hollywood Diet and the High Protein Diet, all severely restrict carbohydrate
intake with an increased protein intake. This forces the body to use fat as the main source of
energy causing ketosis, a metabolic imbalance due to increased fat digestion. Ketosis can
produce side effects such as fatigue, nausea, dizziness, metabolic dehydration causing headaches,
and in some cases gout and acute kidney stress. The Zone Diet proposes a more moderate dietary
intake of approximately 30% protein, 30% fat and 40% low glycemic carbohydrate. The lack of
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hard science on any of the low carbohydrate diets prevents us from objectively evaluating their
value.

Lately there has been a movement away from grains, especially wheat as described in the diet
book Wheat Belly, by William Davis. Gluten-free products are on the rise due to fears of
allergies to wheat leading to gastrointestinal problems and celiac disease. In addition,
carbohydrates in general (good or bad) are being blamed for causing weight gain.

While the controversy over how much fat, protein, and carbohydrate (macronutrients) we should
consume rages on, the more important factor that all of these diets seem to overlook is what
effect they have on the intake of vitamins, minerals, and fiber. These are essential nutrients,
ones we cannot make for ourselves (there are essential amino acids and lipids too) and are
necessary for proper long term metabolic health and body function. We can assume for the time
being that the US FDA Dietary Reference Intakes (DRIs) daily minimum requirements for
vitamins and minerals are correct. You will analyze your diet to see if these nutrients are within
the acceptable range.

The problem of obesity plagues a very large proportion of adult Americans. The initial analysis
of the data shows that overeating alone does not account for the problem. Those who are
overweight may not eat many more calories than those who are of normal weight. There are a
number of theories to try and explain this. Recognize that many of the studies on nutrition and
obesity involve mice and rats. We cant always assume that the findings from these studies will
also apply to humans.


Obesity Theories (NIH):

1. Sedentary lifestyle
Calorie intake and physical activity need to be considered. To maintain a constant
weight, the calories expended by metabolism and physical activity should equal the
calories consumed. Over the past few decades Americans have generally reduced their
levels of physical activity in response to changes in the workplace and advances in time
saving technology. In addition, many adults and children spend much more time in front
of screens than participating in physical activity. We also tend to walk less and use our
cars for even short trips. The impact of such changes on metabolism and the
consequences for health are indeed complex and remain only partially understood. Since
the level of physical activity, as well as the amounts and types of food consumed are
matters of personal choice, obesity can sometimes be reversed.

2. Genetics and Epigenetics
There appears to be a genetic component to obesity as revealed by twin studies (higher
incidence with identical twins versus non-identical twins), but there also seems to be an
epigenetic component. Consumption of high fat foods and chemical exposure during
pregnancy can alter the epigenome (methylation on chromosomes) of the fetus to modify
gene expression leading to more efficient energy storage in adipose cells. This is a new
area of research that may lead to promising obesity treatment and prevention.

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3. Environment
We are bombarded with advertisements for easily accessible fast food which is high in
salt and calories on a daily basis. Sometimes it is hard to find fresh fruit and vegetables
and the only option is fast food. Cooking healthy meals takes time and many of us have
long work days and long commutes. Sometimes external cues make a person want to eat
even if they are not hungry such as someone might eat a meal at a certain time whether or
not they are hungry. Other people may eat when under stress or when they are depressed.

4. Sleep-wake cycles and hormones
Studies are also demonstrating that people who dont get enough sleep at night are more
likely to be overweight. A number of hormones seem to be out of balance in these
individuals. Leptin, a hormone produced by adipose cells after a meal functions to
decrease appetite. Its levels seem to be lower in people who do not get enough sleep.
Ghrelin, which is produced when you havent eaten in a while, is elevated in people who
do not get enough sleep. Therefore, it makes one feel hungrier than they should if they
had had enough sleep. It is important to note that insulin levels are also affected by
insufficient sleep and this is related to an increased risk of diabetes mellitus.
.
The overall concept though is that to maintain a steady weight, energy consumed must equal
energy expended (i.e. Calories in = Calories out). If you wish to gain weight, you eat more
calories than you burn and if you wish to lose weight you eat fewer calories than you burn. You
shouldnt reduce the calorie intake too much or your body may go into conservation mode. It is
best to increase activity level and not lose more than 1 2 pounds per week. We use the word
calories, but we really mean kilocalories (kcal).

Essential Nutrients of Importance
Iron is required for hemoglobin production and deficiencies can result in anemia. This
can affect vegetarians and females who are athletic, and/or pregnant. Iron can be
obtained in your diet by consuming meat such as beef, liver, poultry, clams, and oysters).
There is some iron in other foods such as processed foods made with enriched flour,
legumes (beans and lentils) and dark green vegetables, but this form of iron is not as
readily absorbable. Cooking foods in cast iron pans also increases iron content.

Calcium is a mineral found in dairy products, bones of fish, legumes, and dark green
vegetables. Calcium is stored in our bones and is important for bone strength, but
calcium homeostasis in blood is vital for other functions such as muscle contractions
(including the heart), nerve transmission, and blood clotting. Bone density is sacrificed if
dietary calcium is low. Calcium deficient diets can result in osteoporosis or brittle bones
that can lead to hip and vertebral fractures.

Water soluble vitamins are lost daily and must be obtained in your diet. These are
Vitamin C (ascorbic acid) and the B Vitamins. Niacin (B3), Riboflavin (B2), Thiamin
(B1) and folate (folic acid) are 4 important ones. They are important for many different
metabolic processes and deficiencies can lead to neurological problems (such as
numbness and weakness) and anemia among many disorders. Low maternal folate intake
during pregnancy has been linked to a spinal cord condition called spina bifida in the
newborn. Fat-soluble vitamins (A, D, K, and E) are stored in adipose cells and it isnt
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as important to meet requirements on a daily basis, but a 3-day average should meet the
recommended dietary intake.

Vitamin D, which aids in the uptake of calcium, is not sufficiently synthesized by the
body in the winter months and thus supplements are required to help prevent
osteoporosis. Additionally, vitamin D production can be hampered by sunscreen use.
Sources of vitamin D include sunlight, cod liver oil, fortified dairy products, and fortified
dairy alternatives such as soy milk.

Salt (NaCl) or sodium is an important nutrient in our bodies as both sodium and chloride
play roles in fluid balance. Additionally, sodium is important for the resting membrane
potential of muscles and neurons, so you need to have some sodium in your diet. Too
much sodium may cause high blood pressure in some individuals.

Dietary fiber, derived from structural carbohydrates of plants, is not digestible by
humans and is found in vegetables, fruits, legumes, and unrefined cereals (whole grain
bread and bran). Dietary fiber has the property of providing bulk to fecal matter,
absorbing water and keeping feces soft (making us regular). The benefits of fiber in
the diet are a topic of debate. Past studies indicated that dietary fiber prevented colon
cancer. However, recent studies have dispelled this idea, although dietary fiber is very
important in preventing heart disease and regulating blood glucose levels. The amount
and type of fiber that is considered beneficial is still controversial (and very hard to
achieve in the diet), but for a young adult, 25-30 grams per day is recommended.

Essential fatty acids such as omega-3s found in leafy greens, seeds and nuts, oils from
flaxseed, canola, soy, and fish are important for reducing inflammation which helps
maintain cardiovascular health and joint function.

It is also important that people obtain the essential amino acids as well. If animal
products are consumed, this isnt an issue. However, vegans need to ensure that they eat
vegetable, seed, legume, and whole grain combinations that supply all 20 amino acids.
Mutual supplementation (consuming at least two of these food groups with each meal)
is a method of ensuring this balance or protein energy malnutrition could result.

The Glycemic Index (GI) rates foods according to their effect on blood sugar/glucose levels
after consumption and thus in turn the effect on insulin levels. It is supported by hard science.
The Glycemic Index has shown that not all sugars are created equal. For example, the GI of
glucose = 100, the GI of Sucrose = 59, and the GI of Fructose = 20 (>55 high GI, <55 low GI).
Table sugar (sucrose) is actually 50% glucose and 50% sucrose so it isnt nearly as bad on blood
glucose levels as starchy foods like processed cereals and rice cakes. Starchy foods are
composed of only glucose molecules joined together. When broken down in the digestive tract,
they are absorbed as straight glucose which results in a high GI or glycemic response by the
body. Whole grains are digested more slowly so they dont raise blood glucose levels as quickly.
Combining starchy foods with proteins and fats (which have no effect on blood glucose levels)
will also slow down starch digestion and glucose absorption.

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Macronutrients that provide energy include carbohydrates (4 kcal/g), proteins (4 kcal/g), and
fats/oils (9 kcal/g). Vitamins, minerals, and fiber do not provide energy. Notice that fats and
oils store more than twice as much energy per gram as carbohydrates and proteins. Target
percentages for these 3 macronutrients vary depending on gender, age, and fitness regime so a
target range is given.
Fat 20-35%
Carbohydrates 45-65%
Protein 10-25%


DIET ANALYSIS PROCEDURE:

Part 1: Record What You Eat on the Food Record Form
Record all of the items that you eat and drink on the Food Record Form for any two
days. Use one form per day. Estimate the portion size as accurately as possible. For
example, if you ate 1 Big Mac thats easy, just write that down. However, if you ate a
stir fry you need to record the estimated amount of each ingredient that you ate (1/2
chicken breast, 1/4 red pepper, 10 snow peas, 1 carrot, 1 cup white rice). Note that it is
important to include % fat with dairy products.

(Note: 1 cup = 250 ml or 8 oz.; 1 oz. = 30 g)

Include any alcoholic drinks in your form too. Note that they may not have any other
nutrient value other than 7kcal/g. If you have mixed drink such as a rum and cola, then
you need to record the quantity of rum and the quantity of cola separately.

Also record any vitamins and mineral supplements you consume and keep the bottle
handy (or photograph it with your smartphone) so that you can include this in your
calculations later.


Part 2: Calculate Your Nutrient Intake and Food Group Servings
Go to the SuperTracker (US Department of Agriculture) website
https://www.supertracker.usda.gov/default.aspx
You will first need to create your profile to use this site (its free), but the benefit is that the
website will retain your information and you can track your diet over time.
Follow these steps: (input each day separately):
1. Choose Food Tracker. If you consume the same item regularly you could start with
the My Favorite Foods List tab and input commonly consumed items to make future
input go more quickly.

2. When you open up the Food Tracker, it will automatically be set to the present date.
You can change the date in the upper left corner for your day 1 Food Record Form.
Search each food item by category and item and adjust for quantity. You can input
by meal, but that is not necessary. Once you have finish day 1, change the calendar to
a different day and input your items from your second food record form.

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3. Go to the top of the page and find the tab for My Reports and generate a report for
each day on Food Groups and Calories. Record your Daily Food Group Targets:

DAY 1 Your # of Servings Recommended # of Servings
Grains ____________ ____________
Dairy ____________ ____________
Fruits ____________ ____________
Vegetables ____________ ____________
Proteins ____________ ____________
DAY 2 Your # of Servings Recommended # of Servings
Grains ____________ ____________
Dairy ____________ ____________
Fruits ____________ ____________
Vegetables ____________ ____________
Proteins ____________ ____________

4. Nutrient Intake Report. Go to My Reports at the top of the webpage and generate
a single report that includes both of your dates for Nutrient (Intake) Reports. This
report will give you more details regarding your energy, fiber, vitamin and mineral
intake. Choose the dates that you want to include in the report and print for future
reference.

a. From your Nutrient Intake Report average for two days, record the following:
Your % Recommended %
% kcal carbohydrate __________% __________%
% kcal protein __________% __________%
% kcal total fat __________% __________%
% kcal saturated fat __________% __________%

b. Record your Daily Calorie Intakes:
Day 1 ______________ kcal
Day 2 ______________ kcal


c. List the vitamins that did not reach target levels.


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d. List minerals that did not reach target levels.



e. Dietary Fiber average eaten = _____________ g


Part 3: Determine Your Daily Energy (kcal) Requirement
Use the SuperTracker feature called My Physical Activity Tracker to calculate your daily
energy requirement fairly accurately. This is a time consuming process, but again you can
store your common activities in the My Favorite Activity List. You can even include
activities such as doing laundry or walking up stairs and the tracker will give you an
indication of the benefits you are receiving during that activity. Try it out!

A simple way to approximate the number of kilocalories you require on an average day is to
multiply your weight in kilograms by one of the following factors:

X 26 Inactive You do nothing actively
X 31 Mildly active You ride to work and sit at work
X 35 Medium active Teacher or mother of small children
X 40 Active On the move most of the time
X 44 Very active Physical worker plus extra exercise

(pounds to kg conversion divide weight in pounds by 0.454 to give weight in kg)
http://www.metric-conversions.org/weight/pounds-to-kilograms.htm

If you are inactive or mildly active but spend an hour per day playing a sport or working out,
you should raise your activity level at least one category.

Your calculated energy requirement is: ___________ kcal/day


Part 4: Determining Your BMI, Waist Circumference and Percent Body Fat
There are a number of ways of determining if you are at a healthy weight.
You can access the charts and procedures for determining BMI and waist circumference at The
Centers for Disease Control and Prevention site below:
http://www.cdc.gov/healthyweight/assessing/

1. The BMI or Body Mass Index is a ratio of your weight to height. BMI is often used to
determine if one is at a healthy weight, underweight, overweight or obese. However, it
cannot distinguish between lean muscle and fat, and doesnt take into account activity level,
gender, pregnant or nursing women, or children under the age of 18. Thus a healthy body
builder or strength-oriented athlete could have a BMI indicating they are overweight or
obese.


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BMI
Underweight <18.5
Average 18.5-24.9
Overweight 25-30
Obese >30

Obtain your BMI from the website = _____________
Under which category do you fall? _______________________

2. Waist circumference is a quick way to determine if you are at a healthy weight. It seems to
be a more reliable indicator of increased risk of developing health problems than BMI.
Measure just above your hip bone after exhaling. Make sure tape is snug but not cutting in.

Women 35 inches or less
Men 40 inches or less
What is your waist circumference? __________


3. Optional: Determination of body composition, fat versus lean muscle mass, is another
indicator of a healthy weight. Bioelectrical impedance analysis and skin fold tests are two
simple methods of determining the % body fat in an individual.

If the equipment is available and time permits, determine your % body fat. ______%




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DIET ANALYSIS ASSIGNMENT TO HAND IN

You will need to hand in:
3 food record forms (initial 2 days tracked plus the healthy diet plan created at the end of the
assignment)
two Nutrient Intake Reports generated from the SuperTracker
1. includes the two days tracked as previously described
2. plus a redesigned, healthy meal plan created at the end of this assignment
Answers to the following questions:

1. Total Calorie Intake
Compare your total daily calorie (kcal) intake to what is required by the average person
of your gender, weight, and activity level. Are you meeting, exceeding, or under your
daily calorie needs to maintain weight? Explain.

2. Daily Food Group Targets
Did you meet your daily food group targets? Which ones are you low in? What specific
foods could you add to your diet to meet each food group targets?

3. Nutrient Intake Averages over Two Days
How closely does your diet fit the % targets for carbohydrate, protein, total fat, and
saturate fat? Explain.

4. Vitamin and Mineral Intake Analysis
Examine your Nutrient Intake Report. Compare your average vitamin and mineral intake
to the target values. Which vitamins and minerals are deficient in your diet? (Pay close
attention to calcium and iron levels if you are female.)

Now look at your vitamin and mineral supplement information and add these values to
the report values for the ones you were deficient in. Does this bring your levels up to
target levels for each deficient vitamin or mineral?

Besides supplements, explain how could you modify your diet to obtain these deficient
nutrients? If your diet is already meeting your nutritional needs, then list foods you
consume and the important nutrients they provide.

5. Compare your fiber intake to the recommended values given in your nutrient intake
report. If your consumption is low, what foods could you add to your diet to increase
your daily fiber? If your fiber intake is sufficient, then list the foods you ate that were
high in fiber.

6. List the sources of fats and oils you consume. Which would be considered healthy?
Explain. Which types of fats and oils are considered unhealthy? Why?

7. Comment on your salt intake (NaCl). If it is high, which food items contributed large
amounts of salt? Besides reducing the amount of salt we add to foods with the salt
shaker, how else can one reduce their salt intake?
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8. According to the methods employed are you at healthy weight? Do these methods give
you similar reports of your health in relation to your weight? If not, explain. Which
method is most accurate?

9. Based on what you have learned in this assignment, design a healthy meal plan for one
day using a new food record form and analyze it. Make sure it would supply the nutrients
you were deficient in earlier. Also, take into account the daily food group targets for
grains, vegetables, fruits, dairy and protein, as well as your energy needs (calories).

Now take this healthy meal plan and input it into SuperTracker. Hand in this new food
record form and the healthy diet nutrient intake report printout as well.



References
Heart, Lung and Blood Institute, NIH. Retrieved December 6, 2013.
http://www.nhlbi.nih.gov/health/health-topics/topics/obe/causes.html

The Soft Science of Dietary Fat. Taubes, Gary. 2001. Science Magazine.
http://www.sciencemag.org/content/291/5513/2536 http://www.diabetes-
book.com/articles/SoftScience.pdf

Thompson, J., Manore, M., Sheeshka, J. (2012). Nutrition: A Functional Approach
(Second Canadian Edition). Toronto, ON: Pearson Education Canada.
US FDA Dietary Reference Intake Tables
http://fnic.nal.usda.gov/dietary-guidance/dietary-reference-intakes/dri-tables

What Causes Overweight and Obesity? NIH
http://www.nhlbi.nih.gov/health/health-topics/topics/obe/causes.html



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FOOD RECORD FORM: Date: ________________

If you are consuming foods such as home-made stir fries with many individual ingredients,
include the quantity consumed of each ingredient. Possible units to use: cups, ounces,
tablespoons, teaspoons, estimated size of fruit or vegetable (medium or large), packages (i.e.
ketchup at fast-food restaurant).

Food Item Quantity
























































Students will need 3 copies
of this food record form
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FOOD RECORD FORM: Date: ________________

If you are consuming foods such as home-made stir fries with many individual ingredients,
include the quantity consumed of each ingredient. Possible units to use: cups, ounces,
tablespoons, teaspoons, estimated size of fruit or vegetable (medium or large), packages (i.e.
ketchup at fast-food restaurant).

Food Item Quantity
























































Julie Dais, Okanagan College, Kelowna, BC Page 13

FOOD RECORD FORM: Date: ________________

If you are consuming foods such as home-made stir fries with many individual ingredients,
include the quantity consumed of each ingredient. Possible units to use: cups, ounces,
tablespoons, teaspoons, estimated size of fruit or vegetable (medium or large), packages (i.e.
ketchup at fast-food restaurant).

Food Item Quantity