Queens College - Department of Family, Nutrition and Exercise Sciences

FNES 30 Fitness Through Diet and Exercise

DUE DATE: 12/05/14

Three Day Dietary Recall

1. Go to: choosemyplate.gov
2. Click Super Tracker link

3. Go to Food Tracker

4. Print the following reports to include in the project

a. Meal Summary

b. Nutrients

c. Food group and calorie report (this should be an average of the 3 days)

5. Include the following nutrients in this table I:

a. Fat

b. Saturated Fat

c. Carbohydrate

d. Sugar

e. Fiber

f. Protein

g. Sodium

h. Cholesterol

i. Omega 3

j. Omega 6

k. Calcium

l. Trans Fat

m. Vitamin D

Table I
Nutrietnts Day 1 (g,mg) Day 2 (g,mg) Day 3 (g,mg) Average of Total % of total
all Days Calories calories

For your Dietary analysis: USE THE AVERAGE VALUES FROM THE TABLE 1.

For Carbohydrates: What is the % carbohydrate to total calories?

Are you meeting your recommendation according to your activity level? Based on the
discussions in class, should you increase or decrease carbohydrate consumption. How?

Is your fiber intake at the recommended levels? If not, what steps would you take to
change this?

Observationally, scanning your food lists, do the majority of you carbohydrates come
from whole grains, fruits and vegetable etc, or from refined processed flour and sugar?
If your intake of simple sugar is high, what one modification would you make to your
food choices?

For Protein: What is the % protein to total calories? Are you within the recommendation using at the
percent?

What is your body mass? What is your requirement based on kg body mass? How many grams
of protein should you take in based according to the guidelines from class. Convert the grams to
calories. Are you above or below this requirement are there any changes you would make?

For Fat: What is the % fat to total calories? Are you within the recommendation?

What is the % for saturated fat and the % for unsaturated fat? MUFA and PUFA Are you within
the recommendation?

For saturated fat, if your intake is over the allowable recommendation, what changes would you
make? What types of foods in you r current diet cause this elevation?

For unsaturated fat, if your intake is below or above, what changes would you make?

Are you meeting your requirement for Omega-3 fatty acids? If not how will you correct this?

Additional Nutrients: Discuss your intakes of the following as they relate to the recommendations what
particle steps would you take to make changes:
Sodium
Cholesterol
Omega 3
Omega 6
Calcium
Trans Fat
Vitamin D