KAPLAN UNIVERSITY

HW320 Contemporary Diet and

Nutrition

Nutrition
Education
Guide
1
 KA P L A N U N I V E R S I T Y

Nutrition Education Guide

By

Jazmine McCaleb

Kaplan University
HW320: Contemporary Diet and Nutrition

April 9, 2017
Table of Contents
 Introduction
UNIT 1 DIETARY TRENDS AND NUTRITI ON

Information to Remember …………………………………………………..

……….3
Resources……………………………………..
………………………………………4
UNIT 2 F OOD CHOICE S

Information to Remember
…………………………………………………………....5
Resources ……………………………………………………………...
……………..6
UNIT 3 F OOD CHOICE S: ECON OM ICS

Information to Remember …………………………………………...

……………….7
Resources ……………………………………………………………...
……………..8
UNIT 4 F OOD CHOICE S: F OODB OR NE IL L NESSES

Information to Remember
…………………………………………………………...9
Resources ……………………………………………………………...
……………10
UNIT 5 GENETICAL LY ENGI NEER ED F OOD

Information to Remember
………………………………………………………….11
Resources ……………………………………………………………...
……………12
UNIT 6 THE ORGA NIC F OOD M OVEM EN T

Information to Remember
…………………………………………………………13
Resources ……………………………………………………………...
……………14
UNIT 7 GLOBAL F OOD M ARKETS

Information to Remember ………………………………………..

…………………15
Resources ……………………………………………………………...
……………16
UNIT 8 CONTEM PO RARY WEIGHT LOSS PROG RAM S

Information to Remember
…………………………………………………………..17
Resources……………………………………………………………...
…………… 18
UNIT 9 DIVERSITY OF F OOD CHOICES

Information to Remember
…………………………………………………………..19
Resources ……………………………………………………………...
……………20

Appendices
………………………………………….21

A) Diet and physical activity assessment: Include your unit 2

screen shots and your personal diet and physical activity
assessment write-up.

B) Conduct an Internet search on the dietary habits of a

community in which you are interested. You can choose
from the list below or select your own community. Prepare
a 100-150 word summary of the information that you found
on their cultural food preferences. You can use a search
engine like Google or the Health Sciences Resource Room.
Properly cite the website in your write up.

 African American
 Appalachian
 Amish
 Hmong
 Mexican-American
 Middle Eastern
 Puerto Rican
 Vietnamese
 1
Unit

Dietary Trends and Nutrition

Unit 1 Dietary Trends and

Nutrition
Information to Remember:
 One key learning point from Unit 1 is the importance of the Dietary
Reference Intake (DRI). A DRI is used to tract the nutrients we put in
our bodies. This is a helpful guide for those beginning a new nutrition
program. The United States Department of Agriculture developed
these standards as a reference for people to abide by in order to
reach optimal health from nutrition.

 The term “diet” is defined as “plan, eating habit, patterns of eating,

nutritional regime, and food intake” (Unit 1 Key Terms). This is
important to remember because this word has been used negatively
to those trying to loose weight. People think if a diet as being
restricted to certain foods but in reality it’s really just a term defining
the what’s and whens of eating.

 Nutritional status is important when determine the health and

nutritional function of a person. There are four factors that influence a
nutritional status that include “living situation, available food, food
choices, and state of health” (Schlenker, 8). Knowing your nutritional
status can help give a starting point on improving that status.

5
Resources:
 20, 2. P. (n.d.). Dietary Guidelines. Retrieved April 09, 2017, from
https://health.gov/dietaryguidelines/

 Health.gov provides information regarding the dietary guidelines

up to 2015, DRI info, articles, news and tips. These
recommendations are to help improve your lifestyle to a healthy
one!

 Home. (n.d.). Retrieved April 09, 2017, from

https://www.nutrition.gov/

 Nutritoin.gov is a government ran department that offers nutrition

information for all ages. There is information about life stages and
nutrition, weight management, dietary supplements and nutrition
and health issues just to name a few.

 The American Heart Association's Diet and Lifestyle

Recommendations. (n.d.). Retrieved April 09, 2017, from
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrit
ion/The-American-Heart-Associations-Diet-and-Lifestyle-
Recommendations_UCM_305855_Article.jsp#.WOr_MmTytWM

 This site provides information in order to have a heart healthy

lifestyle. They discuss topics such as nutrition, making good daily
food choices and what foods to stay away from.

 Tool:

 A tool that was helpful and important in Unit 1 was the U.S
Department of Agriculture SuperTracker. This tool allows you to
track your nutrition and physical activity each day. It also breaks
down each nutrient based on what you logged and allows you to
run an report that analyzes what you tracked to know if your
eating to much, not enough or within normal limits. For example, I
learned I was consuming too much sodium based on the foods I
was eating. This can be done for 1 day or for many days. This tool
also gives tips, offers challenges and other resourceful information.

6
 2
Unit

Dietary Trends and Nutrition

Unit 2 Dietary Trends and

Nutrition
Information to Remember:
 Learning food patterns is important because by evaluating our own
food patterns will help to understand what we need to do to change
them for the good. Some people don’t realize that our “ethnic
background, cultural and religious beliefs, family habits,
socioeconomic status, health status, geographic location, and
personal likes and dislikes” (Schlenker, 20) shape our relationship
with food. Learning how to address this can be beneficial to your life
and overall health.

 Misinformation of food is highly targeted towards certain groups such

as older people, teenagers, athletes, and obese people. They are
viewed to be desperate for help in certain areas so marketing targets
them to believe a product can help them. For example, older adults
with products to slow down the aging process or increase mental
stamina, teenagers to use something to enhance their looks or
physique, athletes are targets heavily for the use of steroids or energy
drinks and obese people for crash diet programs. (Lesson 2: The
Panorama of Food Choices).

7
 Lobbying is a legal way of getting government approval or persuading
the government to support a cause or product. It’s important to
understand that food lobbyist are attempting to gain support from the
government so they can “make rules or laws that will benefit their
clients’ companies, whether or not the benefit anyone else” (Nestle,
95). Although it is legal, we must be careful what they will do at the
expense of everyone else and their health.

Resources:
 Debra Spielmaker, Administrator and Yasuko Mitsuoka Grow,
Designer. (n.d.). Historical Timeline. Retrieved April 9, 2017, from
http://www.agclassroom.org/gan/timeline/index.htm

 This site provides a history of America’s agricultural practices.

 Department of Agricultural Economics, Sociology, and Education

(Penn State University). (n.d.). Retrieved April 9, 2017, from
http://aese.psu.edu/

 Penn State University’s agriculture department has provided

information upcoming news and information regarding agriculture
and economics. Students involved as well as faculty provide this
information to keep the community involved.

 USDA. (n.d.). Retrieved April 9, 2017, from https://www.usda.gov/

 The United States Department of Agriculture provides endless

information about the US agriculture processes, most recent news,
regulations, farms, plants and much more.

 Tool:

 Local Food Directories. (n.d.). Retrieved April 9, 2017, from

https://attra.ncat.org/attra-pub/local_food/search.php

 This tool helps local produces connect with customers to

resources in their state. The directory gives local organizations
and markets per state for farmers and consumers.

8
Dietary Trends and Nutrition

3
Unit

Unit 3 Dietary Trends and

Nutrition
Information to Remember:
 Food insecurity is “limited or uncertain availability of food and the
inability to obtain a sufficient supply of nutritionally safe, adequate,
and acceptable food through socially acceptable means” (Schlenker,
213). First it is partly the reason for our obesity issues in poorer
communities and in America, as well as an important factor to develop
a good nutrition plan for someone in this situation. When lack of
nutrient food is unavailable or unaffordable, families are going to fast
food or highly processed food.

 The difference between nutrition counseling and nutrition education

is that nutrition counseling is usually a one-on-one situation with a
client and a professional. This is to direct attention on prevention and
treatment such as diabetes, pregnancy, or childhood obesity. Nutrition
education is more like awareness and education in general and
usually is presented in a group setting. Nutrition education promotes
decision making about nutrition choices and how it relates to your
health. (Schlenker, 213).

 Food pricing can be intimidating to some shoppers. Sometimes you

think you’re getting a good deal when you’re not. The unit price is
“the price per pound, ounce, quart, or other unit”(Schlenker, 227).
When shopping, taking a look at the unit price may help consumers
get their bang for their buck. This is helpful for families with children
or that need to stretch their dollar. I’ve learned that sometimes the
bigger box of cereal is actually cheaper in the long run!

9
Resources:
 Nibble - Nutrition Information Bulletin Board and Learning
Experience. (n.d.). Retrieved April 04, 2017, from
http://www.umass.edu/nibble/index.html

 This website is a great resource for any information regarding

nutrition education. It gives detailed information about different
nutrients in food, grocery shopping for families and much more.

 Eat Well for Less. (n.d.). Retrieved April 04, 2017, from
http://extension.oregonstate.edu/fcd/nutrition/ewfl/index.php

 This site offers online education about how to provide nutrition

to a family household. There are modules about healthy food
choices from My Pyramid, food safety and handling, and how to
shop within a budget.

 Nutritional Weight & Wellness | Life-Changing Nutrition. (n.d.).

Retrieved April 9, 2017, from http://www.weightandwellness.com/

 This resource gives information regarding nutrition counseling as

well as online learning guides about nutrition and overall health
and wellness as well as many other resources for improving
nutrition.

 Tool:

 Local Food Directories: National Farmers Market Directory. (n.d.).

Retrieved April 04, 2017, from https://www.ams.usda.gov/local-
food-directoriesi/farmersmarkets

 This tool is used to find a farmer’s market in your area. This

way even those that live in large metropolitan area have access
to fresh produce.

10
Dietary Trends and Nutrition

4
Unit

Unit 4 Dietary Trends and

Nutrition
Information to Remember:
 Safe food handling instructions are vital to pay attention to. Food
labels are there for a reason and especially with meat and poultry we
need to follow the safe handling instructions provided. “Keep
refrigerated or frozen. Thaw in refrigerator or microwave. Keep raw
meat and poultry separate from other foods. Wash working surfaces,
utensils, and hands after handling raw meat or poultry”. (Schlenker,
231).

 Foodborne illnesses are more common than we think. There are many
that are reported, but also many that are not. The government,
specifically the Centers for Disease Control and Prevention, monitor
the outbreaks nationwide. If you have eaten anything that has caused
a foodborne illness, it is important to report it to help prevent others
from consuming the products as well.

 Food infection is when “the illness is caused by the growth of the

organism itself” and food poisoning is when “the illness is caused by
the toxins produced by the microorganism present in food” (Lesson 1
Unit 4). Symptoms are similar, with vomiting and diarrhea, but it is
important to differentiate so that if it is a foodborne illness, so again,
it can be reported.

11
Resources:
 Center for Food Safety and Applied Nutrition. (n.d.). Bad Bug Book
(Second Edition). Retrieved April 04, 2017, from
https://www.fda.gov/Food/FoodborneIllnessContaminants/CausesOfIll
nessBadBugBook/default.htm

 This website offers the information about known agents that cause
foodborne illnesses. Within each chapter are descriptions of the
bacteria, virus or parasite that cause the illnesses, but also the
signs, symptoms and ways to prevent then spread of the agents.

 Our Mission and What We Do. (2017, March 28). Retrieved April 04,
2017, from https://www.epa.gov/aboutepa/our-mission-and-what-we-
do

 The United States Environmental Protection Agency (EPA) is a

government agency to protect the health of humans and the
environment. They target areas such as agriculture,
transportation, energy, renewable resources and more to reduce
risks to our health. Policies and laws are set in order to promote a
health environment for our people.

 Partnership for Food Safety Education. (n.d.). Retrieved April 04,

2017, from http://www.fightbac.org/

 This website is designed to provide information about food safety

storage, safe cooking methods, and preventing cross-
contamination of agents that can cause foodborne illnesses.

 Tool:

 Foodborne Outbreak Tracking and Reporting. (2016, August 25). Retrieved April
04, 2017, from https://wwwn.cdc.gov/foodborneoutbreaks/  

 The   Centers   for   Disease   Control   and   Prevention   (CDC)   offers   a   Foodborne
Outbreak Online Database (Food Tool) that allows anyone to get information on
any foodborne illness outbreaks that occur and that are reported to the CDC. 

12
Dietary Trends and Nutrition

5
Unit

Unit 5 Dietary Trends and

Nutrition
Information to Remember:
 Genetically modified organisms are plants or bacteria in which the
DNA is altered to produce a product, which can be done by natural
breeding or biotechnology. It’s important to understand that there are
positives to GMO such as producing enough food to supply the
growing numbers of consumers, “resistance to disease and insects,
increased tolerance to weather conditions, and increased nutritional
value” (Schlenker, 195).

 Although there are positives, there are some risks associated with
GMO’s as well. There is the possibility of creating new allergens and
risk of allergic reactions, potential toxic proteins however, all GM
foods get checked, and the risk of these plants being a danger to the
environment. (Schlenker, 195).

 Government agencies regulate GMO’s and food safety is the U.S Food
and Drug Administration (FDA), U.S Department of Agriculture
(USDA), the U.S Environmental Protection Agency (EPA) and the
Centers for Disease Control and Prevention (CDC). The FDA regulates
food safety for all foods except meat and poultry, the USDA is
responsible for meatpacking and poultry, the EPA along with the FDA
and USDA monitor pesticide standards, and the CDC regulates recalls
and track foodborne illnesses. (Schelenker, 196). Also, food labels are
not required by law to specify if a product contains GMO’s or not.

13
Resources:
 The Impact of Biotechnology and Information Technology on
Agricultural Worker Safety and Health. (n.d.). Retrieved April 4,
2017, from http://nasdonline.org/1836/d001780/the-impact-of-
biotechnology-and-information-technology-on.html

 This website is an article that gives detailed information

regarding biotechnology and its entire process including what is
biotechnology, environmental implications, and information
technology.

 The Balance. (n.d.). Retrieved April 9, 2017, from

https://www.thebalance.com/

 This website gives a list and information about different types of

products developed from biotechnology.

 Article:

 Phillips, T. (n.d.). 4 Common Societal Concerns with the Biotech

Industry. Retrieved April 9, 2017, from
https://www.thebalance.com/societal-concerns-with-biotech-
3973289

 This article is about the four major concerns with biotechnology

according to society. The four concerns are the harm to the
environment, bioterrorism, lab and production safety, and
ethical issues. The article goes into detail explaining why these
are concerns for society.

14
Dietary Trends and Nutrition

6
Unit

Unit 6 Dietary Trends and

Nutrition
Information to Remember:
 Organic farming consist of growing crops without the use of
herbicides and pesticides compared to conventional farming. This
agricultural method has grown over the years and “retail sales of
organic foods now total $17 billion” (Schlenker, 198).

 Organically grown crops are more expensive than conventional crops

“due to more expensive farming practices, tighter government
regulations and lower crop yields” (Kaplan University, Unit 6 Lesson
3) Also, because organic foods do not use pesticides or other
preservatives, they tend to not look as good and are slightly smaller in
size. These factors may turn organic foods off to some consumers.

 In order to reduce organic food cost, perhaps buy only the foods
where the outside of the food is edible. A good guide is the Clean 15
and Dirty Dozen. According to EWG.org, the 2017 Dirty Dozen foods
are strawberries, spinach, nectarines, apples, peaches, pears,
cherries, grapes, celery, tomatoes, sweet bell peppers, and potatoes
(EWG, 2017). These foods are more likely to have more pesticide
residue so buying them organic may be beneficial. 2017 Clean 15 are
sweet corn, avocado, pineapple, cabbage, onions, frozen sweet peas,
papayas, asparagus, mangos, eggplant, honeydew melon, kiwi,
cantaloupe, cauliflower and grapefruit (EWG, 2017). The outer skin
makes it more difficult for contaminate to get to the food.

15
Resources:
 EWG. (n.d.). Retrieved April 07, 2017, from http://www.ewg.org/

 The Environmental Working Group is an organization that

provides information on ways to live healthier lives and living in
the best environment. There are guides, reports, research,
educational information and much more to help improve the
health and wellness of the people.

 Home | OTA. (2017, March 23). Retrieved April 07, 2017, from
https://www.ota.com/

 The Organic Trade Association is a membership-based

organization that offers information, support and represents
businesses associated with organic trade. Their website offers a
plethora of information regarding anything organic from food to
cleaning products.

 National Organic Program. (n.d.). Retrieved April 07, 2017, from

https://www.ams.usda.gov/about-ams/programs-offices/national-
organic-program

 The National Organic Program is a program that is supported

by the USDA. They come up with the standards for organic
produce. This website gives information about the components
of the program such as the regulations, international organic
import and export policies, list of allowed and prohibited
substances and much more.

 Strom, S. (2016, November 15). What's Organic? A Debate Over Dirt

May Boil Down to Turf. Retrieved April 07, 2017, from
https://www.nytimes.com/2016/11/16/business/organic-certification-
hydroponic-aquaponic-produce.html?rref=collection%2Ftimestopic
%2FOrganic Foods and
Products&action=click&contentCollection=timestopics®ion=stream
&module=stream_unit&version=latest&contentPlacement=3&pgtype
=collection&_r=0

 This is an article that argues weather or not the produce that

organic farmers are growing is actually organic if they are using
hydroponic and aquaponic systems. New York Times author

16
 Stephanie Storm explains that this issues was discussed at a
meeting with the National Organic Standards Board. Marianne

7
Unit

Cufone, an aquaponic farmer states, “soil to me as a farmer means

a nutrient-rich medium that contains biological processes, and that
doesn’t have to be dirt” (Storm, 2016). However, farmers that use
soil argue, “organic production is first and foremost about caring
for the soil, which produces environmental benefits that go beyond
growing plants “ (Storm, 2016).

Dietary Trends and Nutrition

Unit 7 Dietary Trends and

Nutrition
Information to Remember:
 Globalization is the act of something adapting worldwide that is
influenced by international trade and investments. One thing that is
largely globalized is the fast food industry. Due to the increased
competition of fast food in the United States, companies have begun
overseas to continue their growth. (Schlosser, 2001).

 Poverty and hunger go hand in hand. According to the World Health

Organization (WHO), people in poverty do not have the resources or
income available to purchase land and subsequently not enough food
available, which leads hunger. Also according to WHO, hunger
causing poor health results in low energy levels and poor brain
function, thus resulting in even greater poverty due to the inability to
work and learn (WHO, 2008).

17
 Globalization is causing an increase in obesity rates as well. The
increase in fast food markets are making foods easily accessible that
are processed and give little to no nutritional value and are target to
the low-income families. “Overweight has become the new norm
among adults and children, not only in the United States, but
throughout the developing as well as the industrialized world”
(Nestle, 375).

Resources:
 United States Hunger News, US Poverty News. (n.d.). Retrieved April
09, 2017, from http://www.worldhunger.org/hunger-news/united-
states/

 The World Hunger Education Service is an organization that tried

to educate about hunger worldwide with emphasis on the United
States, Africa and Asia. Their goal is to bring awareness and
develop solutions to resolve the hunger our countries face.

 WORLD TRADE ORGANIZATION. (n.d.). Retrieved April 09, 2017,

from https://www.wto.org/english/tratop_e/gatt_e/gatt_e.htm

 The World Trade Organization regulates trade between nations.

This site provides information on documents, data and resources
involved with global trade.

 UN DESA Department of Economic and Social Affairs |. (n.d.).

Retrieved April 09, 2017, from
https://www.un.org/development/desa/en/

 The United Nations Department of Economic and Social Affairs

tracks and reports information on the economic and socials
aspects of global populations. This websites provides information
on key issues regarding these topics.

 Article:

 Smith, N. (2014, January 06). The Dark Side of Globalization: Why

Seattle's 1999 Protesters Were Right. Retrieved April 09, 2017,

18
 from https://www.theatlantic.com/business/archive/2014/01/the-
dark-side-of-globalization-why-seattles-1999-protesters-were-

8
Unit

right/282831/

 In 1999, a protest broke out in Seattle, WA because of the

concern of trade with other countries. Some of the major
concerns were “unions worried about competition from cheap
foreign labor, environmentalists worried about the outsourcing
of polluting activities, consumer protection groups worried
about unsafe imports, labor rights groups worried about bad
working conditions in other countries, and leftists of various
stripes simply venting their anger at capitalism” (Smith, 2014).

Dietary Trends and Nutrition

Unit 8 Dietary Trends and

Nutrition
Information to Remember:
 It’s important to understand that “for any change to occur, the
individual must be ready for change” (Schlenker, 343). They may go
through the stages of changes as explained by Porchaska’s Model
which includes 6 stages: precontemplation, contemplation, action,
maintenance, and possibly relapse.

 Behavioral therapy may be necessary for a specific client that is

overweight. Results can come from a few different techniques such as

19
 self-monitoring, increased physical activity, and eating a lower-fat
diet. (Schlenker, 344).

 There are medications that offer assistance in weight loss by means

modifying the neurotransmitters in the central nervous system or in
the intestines by blocking the digestion of fats. They are only
recommended for short-term use, with the exception of orlistat, which
blocks the digestion of fats. However, a lifestyle change is a better
route to go for long term, healthy results.

Resources:
 Obesity: MedlinePlus. (n.d.). Retrieved April 09, 2017, from
https://medlineplus.gov/obesity.html

 Medline Plus offers detailed information about obesity and its

effects on health. There are statistics and research articles, latest
news, info on prevention and risk factors and much more.

 Consumer Information Health and Fitness. (n.d.). Retrieved April 09,

2017, from https://www.consumer.ftc.gov/health

 The Federal Trade Commission has information available for health

and fitness. It gives ways to improve your health including
information about joinging a gym, recipes for proper nutrition and
weight loss and many other health and fitness resources.

 Living Healthy: Your Guide to Beauty, Food, Fitness, and Diet. (n.d.).
Retrieved April 09, 2017, from http://www.webmd.com/living-healthy

 WebMD is a resourceful sit that offers information on health

related topics including weight loss, fitness, healthy living. It also
offers tools to promote a healthly lifestyle such as a food and
fitness planner, recipe finder, food calorie counter, portion size
plate, BMI calculator, calcium counter and dietary assessment tool.

 Tool:

20
  Body Mass Index Table. (n.d.). Retrieved April 09, 2017, from
https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.

9
Unit

htm

 This tool is a BMI calculator to determine your Body Mass

Index. Enter your height and weight to get your BMI. The BMI
categories are available as well as resources to improve your
BMI and be a healthy weight.

Dietary Trends and Nutrition

Unit 9 Dietary Trends and

Nutrition
Information to Remember:
 Different cultures influence food choices because that is what they
know. Agriculture, climate, proximity to water, and religion are all
factors that influence food choices in different cultures (Schlenker, 5).

 Cultural competence is the ability to understand and appreciate

another culture and their differences. It is not only to understand but
to increase the knowledge of the differences and common interests.

 Cultural sensitivity, however, is simply recognizing that there are

differences and things in common. This can be difficult for some
people to do, but overall we all come from different places and that
not good nor bad, just different.

21
Resources:
 Health Information | NIDDK. (n.d.). Retrieved April 9, 2017, from
https://www.niddk.nih.gov/health-information/

 Health Information provides different sources of information

regarding different health diseases and conditions that can be
associated with poor food choices and habits.

 Nutrition and healthy eating Nutrition basics. (n.d.). Retrieved April 9,

2017, from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-
healthy-eating/basics/nutrition-basics/hlv-20049477

 The Mayo Clinic provides information about nutrition and healthy

eating by going back to the basics to guide you in the right
direction.

 Lamb, L. H. (2015, June 03). How Culture Affects Diet. Retrieved April
9, 2017, from http://www.livestrong.com/article/476301-how-culture-
affects-diet/

 This website provides information regarding different cultures and

the positive and negative influences it has on diet habits.

 Tool:

 Taking Charge of Your Health & Wellbeing. (n.d.). Retrieved April

9, 2017, from https://www.takingcharge.csh.umn.edu/

 The University of Minnesota has this website that offers a

interactive tool to set goals and how to obtain them to improve
your health and wellness.

22
Appendix A

JazMc's Nutrients Report 02/09/17 - 02/13/17

Your personal Calorie goal is 1300. Your plan amounts are based on meeting your nutrient
needs.

Nutrients Target Average Eaten Status

Total Calories 1300 Calories 1110 Calories OK

Protein (g)*** 46 g 82 g OK
Protein (% Calories)*** 10 - 35% Calories 29% Calories OK
Carbohydrate (g)*** 130 g 121 g Under
Carbohydrate (% Calories)*** 45 - 65% Calories 44% Calories Under
Dietary Fiber 25 g 18 g Under
Total Sugars No Daily Target or 42 g No Daily Target or
Limit Limit
Added Sugars < 32 g 12 g OK
Total Fat 20 - 35% Calories 29% Calories OK
Saturated Fat < 10% Calories 8% Calories OK
Polyunsaturated Fat No Daily Target or 7% Calories No Daily Target or
Limit Limit
Monounsaturated Fat No Daily Target or 12% Calories No Daily Target or
Limit Limit
Linoleic Acid (g)*** 12 g 7g Under
Linoleic Acid (% Calories)*** 5 - 10% Calories 6% Calories OK
α-Linolenic Acid (% Calories)*** 0.6 - 1.2% Calories 0.8% Calories OK
α-Linolenic Acid (g)*** 1.1 g 1.0 g Under
Omega 3 - EPA No Daily Target or 8 mg No Daily Target or
Limit Limit
Omega 3 - DHA No Daily Target or 16 mg No Daily Target or
Limit Limit
Cholesterol < 300 mg 191 mg OK

Minerals Target Average Eaten Status

Calcium 1000 mg 534 mg Under

23
Potassium 4700 mg 2259 mg Under
Sodium** < 2300 mg 2336 mg Over
Copper 900 µg 1248 µg OK
Iron 18 mg 9 mg Under
Magnesium 310 mg 290 mg Under
Phosphorus 700 mg 993 mg OK
Selenium 55 µg 89 µg OK
Zinc 8 mg 10 mg OK

Vitamins Target Average Eaten Status

Vitamin A 700 µg RAE 797 µg RAE OK

Vitamin B6 1.3 mg 1.9 mg OK
Vitamin B12 2.4 µg 3.0 µg OK
Vitamin C 75 mg 76 mg OK
Vitamin D 15 µg 1 µg Under
Vitamin E 15 mg AT 8 mg AT Under
Vitamin K 90 µg 485 µg OK
Folate 400 µg DFE 209 µg DFE Under
Thiamin 1.1 mg 0.9 mg Under
Riboflavin 1.1 mg 1.4 mg OK
Niacin 14 mg 22 mg OK
Choline 425 mg 237 mg Under
Information about dietary supplements.

*** Nutrients that appear twice (protein, carbohydrate, linoleic acid, and α-linolenic acid) have two separate
recommendations:

1) Amount eaten (in grams) compared to your minimum recommended intake.

2) Percent of Calories eaten from that nutrient compared to the recommended range.

You may see different messages in the status column for these 2 different recommendations.

24
 Ja
z
M
c's
Ph
ysi
cal
Ac
tiv
ity
Re
po
rt
fo
r
W
ee
k
of
02
/0
5/
17
-
02
/11
/1
7

Weekly Aerobic Activity Muscle Strengthening Activity

Target (MIE²) 150 minutes Target 2 days

Actual (MIE²) 150 minutes Actual 2 days

Date Duration Activity Intensity Estimated Activity Muscle

Calories Counts Strengthening
Minutes MIE² Burned¹ Toward
Minutes Weekly
Aerobic Goal

25
Sunday 0 0 None

02/05/17

Monday 0 0 None

02/06/17

Tuesday 0 0 None

02/07/17

Wednesday 10 20 Calisthenics, Vigorous 158

high effort (e.g.
02/08/17 pushups, situps,
pullups, jumping
jacks)
20 20 Treadmill, 4 mph Moderate 190

Thursday 30 30 Walking the dog Moderate 178

02/09/17

Friday 20 20 Treadmill, 4 mph Moderate 190

02/10/17

30 30 Walking the dog Moderate 178

Saturday 30 30 Walking the dog Moderate 178

02/11/17

Total Weekly MIE² Minutes: 150

26
1 Calories burned are estimates only for an average person performing the activity.
2 Moderate Intensity Equivalent (MIE) Minutes: Every minute of vigorous activity counts as two
minutes of moderate activity. For example,
30 minutes of vigorous activity is equivalent to 60 MIE minutes.
Light intensity activity and activity less than 10 minutes in duration do not count toward MIE minutes.
Although, any activity is always better
than none!

JazMc's Physical Activity Report for Week of 02/12/17 - 02/18/17

Weekly Aerobic Activity Muscle Strengthening Activity

Target (MIE²) 150 minutes Target 2 days

Actual (MIE²) 70 minutes Actual 2 days

Date Duration Activity Intensity Estimated Activity Muscle

Calories Counts Strengthening
Minutes MIE² Burned¹ Toward
Minutes Weekly
Aerobic Goal
Sunday 10 0Calisthenics, Light 55 Light
low effort intensity
02/12/17 (e.g. situps, activity
abdominal does not
crunches) count
toward
MIE**
minutes.
Although,
any
activity is
always
better
than
none!

27
 30 30Walking the Moderate 178
dog

Monday 10 0Calisthenics, Light 55 Light

low effort intensity
02/13/17 (e.g. situps, activity
abdominal does not
crunches) count
toward
MIE**
minutes.
Although,
any
activity is
always
better
than
none!
10 10Lifting Moderate 99
weights,
squats, slow
or explosive
effort
30 30Walking the Moderate 178
dog

Tuesday 0 0None

02/14/17

Wednesday 0 0None

02/15/17

Thursday 0 0None

02/16/17

Friday 0 0None

02/17/17

28
 Saturday 0 0None

02/18/17

Total Weekly MIE² Minutes: 70

This is more like a typical week for me eating and exercising. Depending on my goals and

motivations, I do better or worse. Compared to the USDA Dietary Guidelines I am under the daily

recommendations for whole grains, vegetables and seafood. I do usually eat salmon, tilapia, cod or shrimp

at least once a week or every other week. After looking at the breakdown for all of the nutrients, I see I am

under for carbs per gram and % of calories, but not by much (9g or 1%). I am also under for many other

things such as linoleic acid by 5g, calcium by 466g, potassium by 2441g, iron by 9g, magnesium by 20g,

vitamin D by 14 g, vitamin E by 7 mg AT, folate by 191g and choline by 188mg. I am still over on

sodium by 36 mg.

I recently have been trying to get back into better eating habits since this winter didn’t do me

justice, so the main influence for me would be health reasons. I need to loose some weight so I am also

beginning to exercise more than I have in the last few months. Family is an influence as well. My fiancé

recently started going back to the gym and back to eating clean so it has made me want to do it. It’s much

easier to eat healthy when you have someone doing it with you. We have luckily had a few nice days in

Ohio, so I’ve been able to take my dog for a walk more. At minimum, I walk the dog every day, weather

permitting of course.

Before doing this summary, I had no idea what the daily recommendations were. Education, to me,

is something that can be improved. We all see the labels on food, but most people have no idea what they

are looking at and how to really read labels. It can be intimidating to someone trying to make healthier

choices for the first time. Also understand what these nutrients are and what they do for our bodies may

allow some to overcome barriers to choosing healthy foods. In more recent years people have been

promoting healthy foods and physical activity, especially with the amount of obesity in adults and children

today. We need to keep putting this information out there so those struggling to make better choices can

make that first step. The media can be a great tool for this due to its major influence to the world.

29
Reference:

SuperTracker: My Foods. My Fitness. My Health. (n.d.). Retrieved February 21, 2017, from 

https://www.supertracker.usda.gov/NutrientsReport.aspx

Nutrient Report and Physical Activity Report

Appendix B

African­Americans like other cultures, follow the traditions of their ancestors. 

Unfortunately, a large percentage of African Americans are obese with 60% being men 

and 78% being woman (Andrews, 2007). A diet in the African American community 

generally includes diets that contain high amounts of fats such as fried food and high salt 

content. This is why African Americans are prone to hypertension, high cholesterol and 

Type 2 diabetes. In addition to these cultural influences, there are environmental 

influences such as availability, cost, and convenience (Andrews, 2007). Many African 

Americans income is at poverty level requiring them to work long hours for short pay. 

Fast food restaurants are a convenient option at what they think may be a low cost, but 

30
it’s not overall. Those dollars can be stretched much further and for a better nutritional 

value than a meal at a fast food restaurant. 

31
32
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39