Name:_________________________________

Student ID #:____________________________
Class day & Time:________________________
Nutrition 300 - Spring 2018
Due: Wednesday April 25 in class
Diet Project Part 2 (150 points)
Part 2 of your Diet Project is a diet evaluation. The purpose of this assignment is to compare your
dietary intake (based on your 3-day food records) with the Dietary Reference Intakes (DRIs), which are
based upon your age, gender, height, weight, and level of physical activity. This evaluation is also
meant to get you to think about what changes you can make to your diet to help you meet your
nutrient goals.

Directions: Fill in the tables and answer the questions below based on data from the computer
analysis of your 3-day diet records. You will need to refer to the following reports: Macronutrient
Distribution, Intake Compared to DRI, Intake, and My Plate. Please write neatly. Any answer that I
cannot read will earn zero (0) points.

Note: The “Intake Compared to DRI” iProfile report will show you your average intake for each nutrient, so you
DO NOT have to calculate the average intake per day since iProfile has already done it for you. Yay!

Please answer the questions based on the information from your iProfile reports!
- If you did not meet your DRI for a nutrient, only answer the questions that relate to NOT meeting your DRI. If
you met your DRI for a nutrient, then please state so. Don’t just skip the question! Even if we haven't covered all
of the material, you can easily refer to your textbook.

Answer the questions based on what you are learning in this course!
- In addition, you are required to explain your answers in detail. Simply stating that “it's junk/fast/processed
food”, “it’s healthier”, “it's better”, or even “I don’t know, I need to look up good food sources” will NOT earn you
credit.

If you need more space to answer the questions, you can attach a blank sheet of paper. Please label each
answer with the section and question number (for example, if you needed more space to answer Question 4 in
the Fats section, label your answer with “Fats, Question 4”).
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Personal Information and Family History
1. Most chronic nutrition-related diseases, such as diabetes, cancer, osteoporosis, heart disease,
hypertension and obesity are influenced by interactions between genetic, nutrition and other
lifestyle factors. Family history though, is considered to be one of the most important risk factors in
the development of many nutrition-related diseases. Fill out the following to discover which health
conditions you may be at risk of developing (5 points).

Fill in this Information about yourself (Source: Utah Department of Health):

Year of Birth _____________ Age ___________ Gender: Male / Female (circle one)

Have you ever been told BY A DOCTOR that you suffer from any of the following health problems? Check (or
circle or highlight) Yes or No, then write the age at the time of diagnosis if applicable:

Heart attack (hospitalized):  Yes  No Age at Diagnosis (if applicable)________

Coronary bypass surgery:  Yes  No Age at Diagnosis (if applicable)________
Rheumatic or other heart disease:  Yes  No Age at Diagnosis (if applicable)________
Stroke:  Yes  No Age at Diagnosis (if applicable)________
Breast cancer:  Yes  No Age at Diagnosis (if applicable)________
Colon cancer:  Yes  No Age at Diagnosis (if applicable)________
Hip fracture:  Yes  No Age at Diagnosis (if applicable)________
Asthma:  Yes  No Age at Diagnosis (if applicable)________
Alzheimer’s disease:  Yes  No Age at Diagnosis (if applicable)________
High blood pressure (on medication):  Yes  No Age at Diagnosis (if applicable)________
High blood cholesterol:  Yes  No Age at Diagnosis (if applicable)________
Diabetes or Prediabetes:  Yes  No Age at Diagnosis (if applicable)________

Cigarette Smoking: (circle or highlight one)

 Smoker: Has smoked cigarettes regularly for at least 1 year
 Ex-smoker: Has stopped for at least 1 year
 Non-smoker

Alcoholic Beverages (beer, wine, liquor, etc): (circle or highlight one)

Regularly Sometimes Never Former

Vigorous ROUTINE exercise at least 3 times/week? (circle or highlight one)

Yes No Not sure

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2. Identify any illnesses your family members may have suffered, even if you don’t know the
medical name. Fill in as much information as you can by writing on the picture with text
boxes or below the picture as a list. Be sure to report diseases such as heart disease, stroke,
cancer (specify what type), diabetes, hypertension, osteoporosis, Alzheimer’s, etc. (5 points).

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3. Based on the information above, list the nutrition-related diseases that you may be at risk of developing due
to your family history. If none, or if you are adopted and don’t know your birth family, EXPLAIN HOW your
current diet and lifestyle factors, as well as your family’s lifestyle, could increase your risk of developing
nutrition-related diseases in the future and list the diseases you believe you could be at risk of developing
(2 points).

4. Body Mass Index (BMI) is a measure of body fat based on height and weight. Please calculate your BMI and
identify what classification this falls under (normal weight, overweight, etc…) (2 points)
1 foot = 12 inches (example: if you are 5 foot 5 inches, you would be =[5ft x 12 in = 60in] + 5in = 65 inches)
BMI = [weight in pounds/(height in inches)2] x 703

BMI = [ ___________ lbs ÷ (___________in)2 ] x 703 = _____________ kg/m2

Classification: _____________________________ (see lecture on Energy Balance)

5. Considering your answers in Questions 1-4, what is your personal goal weight? Are you hoping to lose
or gain weight, or are you satisfied with your current body weight? (2 points)

6. Was this 3-day period representative of your ‘typical’ diet? Why or why not? If you ate differently than usual
during this period, what was different about it AND what do you typically eat (please provide examples; 2
points)

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Energy Balance
- refer to the “Intake Compared to DRI/Basic View” report

1. Energy (Kilocalories): please fill in the following table (1 point):

DRI Intake % Goal

(3 Day Average)

Kilocalories

2. Energy balance is the difference between the amount of energy you consume each day (your kilocalorie
intake) and the amount of energy you use each day (estimated by the computer as your DRI kilocalorie). If
the difference between these is small (less than 500 calories) then you are in energy balance and should be
maintaining your body weight. If the difference between your energy intake and the calories you need is
greater than 500 calories, you are not in energy balance (i.e. your body weight – body composition - should
be changing). Please fill in the following. (1 point)

Your Kilocalorie intake: __________ kcal minus Your Kilocalorie DRI: ____________kcal

= _______________ kcal
(your Kilocalorie intake minus Kilocalorie DRI)

3. Based on your answers to Question 2, would you expect to gain, lose, or maintain your body weight?
Note: If this number is less than 500 kcal (positive or negative) you are probably close to being in energy
balance therefore your body weight is likely not changing. If you’re eating MORE than your DRI by 500
kcal, you are likely gaining weight. (1 point)

4. Has your body weight changed lately? (3 points) (check or cicle one)  Yes  No
a. If yes, does this correspond to your answer in Question 3? (check or circle one)  Yes  No
b. If no, then what other explanation could there be for this difference between your estimated
calorie intake and your estimated energy expenditure? For example, if iProfile is showing that
you should be losing weight, but you have been maintaining your weight, please explain why
there is a difference. Consider the following questions: Do you feel that the amount of kcal
recommended for you on iProfile are appropriate? Why or why not? Do you think you may have
over- or underestimated your activity level and/or food intake? Why or why not?

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Macronutrient Distribution
- refer to the “Macronutrient Distribution” report
1. Please fill in the following chart with percentages (%) of total calories based on your results from iProfile
analysis. Note: you do NOT need to fill in the Kilocalories values. (1 point)

Nutrient Recommended range Actual Intake (Yours)

% of total calories % of total calories
Fat, Total 20-35%

Carbohydrate 45-65%

Protein 10-35%

2. Based on your answers to Question 1, do you feel that you are getting an adequate balance of
macronutrients? Compare your percentages for carbohydrates, protein and fats with the target ranges.
Is this what you expected of your diet? Why or why not? Please explain your answer in detail, based on
the foods recorded during this 3-day period (3 points).

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Carbohydrates
- refer to “Intake” report and “Intake Compared to DRI/Basic View” report

1. Looking at the Carbohydrate column of your Intake report, identify and sort the foods that you consumed
during this 3-day period that contained 5 grams or more of carbohydrates into the following categories
(10 points):
a. Foods containing mostly complex carbohydrates: breads, cereals, pasta, vegetables, etc.
b. Foods containing mostly naturally occurring simple carbohydrate: fruits, 100% juice, plain milk/yogurt,
etc.
c. Foods containing mostly concentrated or added simple sugars: sugar, honey, cake, soda, cookies,
candy, etc.
NOTE: Please list foods as they appear on your Intake Report from iProfile. Since some foods may contain
more than one type of carbohydrate, you can list the same food under multiple categories of carbohydrates.

Complex carbohydrates Simple carbohydrates Concentrated or

Added Simple Sugars

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2. Based on the table in Question 1, do the majority of your carbohydrates come from Complex Carbohydrates,
Simple Carbohydrates, or Concentrated/Added Simple Sugars? (1 point)

3. Based on the table in Question 1, are over 50% of your carbohydrate choices from whole sources (for
example: whole wheat, brown rice, vegetables) or refined sources? (1 point)

4. If you consumed any refined carbohydrates, what substitutions could you make in order to get more of your
carbohydrates from whole sources? (2 points)

5. Looking at the Intake Compared to DRI/Basic View report, fill in the following table (1 point)
My DRI My Intake %

Dietary Fiber, Total

6. What do you think about the amount of fiber that you consumed? (2 points)

How many more grams of fiber would you need to eat in order to meet your Dietary Fiber DRI? Fill in the
blanks below using the numbers from Question 5 above. If you met the DRI, just write 0. (1 point)

________________ g - ____________ g = ____________________ g

(DRI for fiber minus Intake of fiber equals amount needed to meet DRI)

7. If you did not eat the recommended amount of fiber (75% or less), select 6 foods that you could include in
your diet to increase your Dietary Fiber intake. You can use the diagrams on the next page to help or look up
foods online. Include the food, the serving you would eat, and the grams of fiber. If you met the DRI, write 0.
(2 points)
Food Quantity Dietary Fiber (g)
1.
2.
3.
4.
5.
6.

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Proteins
- refer to “Intake” report and “Intake Compared to DRI/Basic View” report

1. Calculate your RDA for protein (1 point)

Convert body weight in pounds to kg: _____________ pounds ÷ 2.2 pounds/kg = _____________ kg
(your weight in pounds divided by 2.2 equals your weight in kg)

_______________ kg body weight x 0.8g protein per kg bodyweight = _____________g/day

(body weight in kg multiplied by 0.8 to give you your RDA for protein)

If you are an athlete, you have an increased protein need. Please calculate your protein requirement using
the range of grams/kilogram body weight below (from page 175 of your textbook). If you are not an athlete,
you can skip this part and go straight to Question 2.

- For endurance athletes (long distance runners or cross-country skiers, triathletes)

______________kg body weight x 1.2 to 1.4g protein per kg bodyweight = _______ to _______g/day
(body weight in kg multiplied by 1.2 & 1.4 to give you a range of protein that is your RDA for protein)

- For strength athletes (weight lifters, body builders)

_______________kg body weight x 1.2 to 1.7g protein per kg bodyweight = _______ to ______g/day
(body weight in kg multiplied by 1.2 & 1.7 to give you a range of protein that is your RDA for protein)

2. To determine whether you diet is balanced, protein should make up about 10-35% of your total Kcals. This is
the Acceptable Macronutrient Distribution Range for protein. (3 points)

a. According to your Intake Compared to DRI report, what was your average TOTAL Calorie intake?

= ________________ kcals/day

b. What is the minimum protein recommendation? (10% of your average Calorie intake?)

_________________ kcals x 0.1 = ______________ kcals = __________ g protein

(average Calorie intake from 2a multiplied by 0.1, then divide by 4 kCal/g to get grams of protein)

c. What is the maximum protein recommendation? (35% of your average Calorie intake?)

_________________ kcals x 0.35 = ______________ kcals = __________ g protein

(average Calorie intake from 2a multiplied by 0.35, then divide by 4 kCal/g to get grams of protein)

3. According to your Intake Compared to DRI report, what was your average intake of protein?
= __________ g (1 point)

4. Did your intake meet the lowest recommendation (See 2b; 1 point): (check one)  Yes  No

5. Did your intake exceed the highest recommendation (See 2c; 1 point): (check one)  Yes  No

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6. Looking at your Intake report, find the highest 5 sources of protein derived from animal and plant
sources, along with their fat and saturated fat content. Calculate the total amount of protein, fat and
saturated fat provided by these 5 foods in each table. If you are a vegetarian, you can just fill out the
Plant-only sources table (15 points)

Animal-only sources: (animal products only; Ex: meats, dairy, eggs)

Food Quantity Protein (g) Fat (g) Saturated Fat (g)
1.
2.
3.
4.
5
Total:

Plant-only sources: (grains, vegetables, fruits, and processed foods; Ex: bread, rice, cereal, crackers)
Food Quantity Protein (g) Fat (g) Saturated Fat (g)
1.
2.
3.
4.
5
Total:

Mixed plant and animal sources: (entrées or dishes; Ex: burgers, tacos, sandwiches, pasta with chicken)
Food Quantity Protein (g) Fat (g) Saturated Fat (g)
1.
2.
3.
4.
5
Total:

7. Based on your summary tables in Question 6

a. Do most of your proteins come from animal-only, plant-only or mixed plant and animal foods? (1 point)

b. Looking at the column TOTALS, which type of protein (animal-only, plant-only or mixed plant and
animal protein) contained the most: (2 points)

Total Fat:__________________________________________ (name a protein type)

Saturated Fat:_______________________________________ (name a protein type)

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 c. Based on what you have learned about proteins, does the protein type that provides the most fat
and saturated fat surprise you? Why or why not? What do you know about the fat that comes
from that type of protein? (3 points)

Fats
- refer to “Intake” report and “Intake Compared to DRI/Basic View” report
1. Using your Intake Compared to DRI report, please fill out the following: (1 point)
My DRI (g) My Intake (g)

Kilocalories

Fat, Total

Saturated Fat

2. Determine the % of total Calories that you consumed from fat and saturated fat. (2 points)

[_______g (Total fat) ÷ g (Total calories)] x 9kcal/g x 100 = ______________ %

[Grams of total fat ÷ total calories] x 9kcal/g x 100 = percent of calories coming from Total fat

[_______g (Saturated fat) ÷ g (Total calories)] x 9kcal/g x 100 = ______________ %

[Grams of saturated fat ÷ total calories] x 9kcal/g x 100 = percent of calories coming from Saturated fat

3. How does your fat intake compare to current recommendations for total fat (25-35%), and saturated
fat (< 10% of total kcal)? Considering the foods that you ate during this 3-day period AND what you
have learned in this class so far about food sources for these types of fat, are you surprised at your fat
intake? Please explain your answer in detail. (4 points)

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 4. Using your Intake report, identify the top 6 foods that are highest in saturated fat. (2 points)
Food Quantity Saturated Fat (g)
1.
2.
3.
4.
5
6.

5. Are you worried about your saturated fat intake? Why or why not? What types of health conditions are
related to high consumptions of saturated fat? (3 points)

6. Using your Intake Compared to DRI report, fill out the following table regarding your Omega 6 and Omega 3
fatty acid intake. (2 points) NOTE: Omega 6 may also be listed as “PFA 18:2, Linoleic” and Omega 3 may be
listed as “PFA 18:3, Linolenic” under Polyunsaturated Fats.
My DRI (g) My Intake (g)

Omega-6 Fatty Acids

Omega-3 Fatty Acids

7. The ideal Omega-6:Omega-3 ratio is 5:1. The average Omega-6:Omega-3 ratio in the U.S. is around 15:1.
Determine your Omega 6: Omega 3 ratio. (1 point)

a. g Omega-6 intake ÷ g Omega-3 intake = _________: 1

(Omega-6 intake divided by your omega-3 intake equals your Omega-6:Omega-3 ratio)

b. How does your ratio compare with the ideal ratio (check one, 1 point):  Higher  Lower
(if the number you calculated in Question 7 is higher than 5, your ratio is higher)

8. Looking at your Intake report, what 3 foods provide the most Omega-3? (2 points)
Food Quantity Omega-3
Fatty Acids
(g)
1.
2.
3.

9. Using the table to the right or your textbook, what other foods could you
realistically increase more Omega-3 fatty acids in your diet? (2 points)
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 Vitamins
- refer to “Intake” report and “Intake Compared to DRI/Basic View” report

1. Looking at your Intake Compared to DRI report, what is your overall assessment of your vitamin intake?
Vitamins include Vitamin A, E, D, K, Thiamin, Riboflavin, Niacin, Pantothenic Acid, B6, Folate, B12, and
Vitamin C. Answer the following. (4 points)

a. Are you meeting the DRI for all of the vitamins? For which vitamin are you NOT meeting the DRI?

b. If your overall intake is low (many vitamins are <75% of the DRI), explain why. Is it because you’re not
eating enough calories? Or not eating enough variety? Or eating mostly processed foods? If your overall
intake is high, why do you think that is?

2. Looking at your Intake Compared to DRI report, for what 3 vitamins was your “% of DRI” the lowest? What
are classic deficiency symptoms associated with low intakes of those 3 vitamins. What foods could you add
to your diet to increase intake of those vitamins? (3 points)

3. Looking at your Intake Compared to DRI report, did you exceed your DRI for any of the vitamins by over
200%? If so, which ones? Are there any toxicity symptoms related to excess intake of these vitamins? If so,
please describe them. If you did not exceed >200% of any vitamin DRI, pick 3 vitamins and describe their
toxicity symptoms. (3 points)

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 Minerals
- refer to “Intake” report and “Intake Compared to DRI/Basic View” report

1. Refer to your Intake Compared to DRI report to fill out the table below (2 points)
Mineral My DRI (mg) My Intakes (mg) % of DRI
Sodium
Potassium
Calcium
Magnesium
Iron
Zinc

2. High sodium intakes have been linked to increased risk for chronic diseases. Refer to your Intake report,
identify the 4 foods that provide the most sodium. (2 points)
Food Quantity Sodium (mg)
1.
2.
3.
4.

3. Did you exceed your DRI for sodium? Considering the foods that you ate, does this surprise you? Why or
why not. How many of the foods in Question 2 are processed foods? (4 points)

4. Refer back to your table in Question 1. Is your diet at risk for deficiencies for IRON, CALCIUM, or BOTH?
Why or why not? Please explain your answer in detail. In addition, discuss the long-term implication for
your health if you were to maintain this level of intake for both nutrients. If you exceeded your DRI for
these nutrients, comment on whether or not your diet is at risk of toxicity. (4 points)
- Refer to Table 8.3 (pg 268) and Table 8.4 (pg 282) to see the UL for calcium and iron. These tables are
also posted in the “Diet Project” module on Canvas.

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 Fluids and Beverages
- refer to “Intake” report and “Intake Compared to DRI/Basic View” report

1. Your recommended water intake and the amount of water you actually consumed is given in grams (g) on
iProfile. You need to convert this into cups of water. Using your Intake Compared to DRI report and the
following conversions, determine how many cups of water is recommended for you (your DRI for water) and
how many cups of water you consumed from foods and beverages. (2 points) NOTE: Water may also be
listed as “moisture” on your reports.

1 gram of water = 1 mL of water

237 mL of water = 1 cup of water

Your DRI for water: ___________ g x 1 mL/g = _________ mL ÷ 237 mL/cup = _____________ cups/day

Your Intake of water: ___________ g x 1 mL/g = _________mL ÷ 237 mL/cup = ____________ cups/day

2. Do you need to increase your water INTAKE? (1 point) Yes  No

If Yes, how many more cups of water a day do you need =_______ cups

3. Many of the fluids we consume also contribute calories to our diet. Using your Intake report, list 6
beverages that you consumed along with the amount of kcal, sugar, fiber, vitamin C and calcium that
each beverage contributed to your diet. If you take your coffee/tea with cream and sugar, please add
the kcal, sugar and fat to your drink (3 points).

Beverage Quantity Kcal Sugar (g) Fiber (g) Vit. C Calcium

(mg) (mg)
1.
2.
3.
4.
5.
6.

4. Do you think your beverage choices are helping you achieve your personal goal weight? Why or why
not? If you feel that your beverage intake is not helping you meet your dietary goals (including
meeting your fluid needs), how can you improve this aspect of your diet? (3 points)

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My Plate, Dietary Guidelines, and Overall Diet Evaluation
- refer to “My Plate” report
1. Which food groups did you meet? Which ones did you not get enough of and what foods could you eat
more of to meet this food group? Which groups did you exceed and what foods from your diet could
you reduce to bring this food group down? (5 points)

2. Dietary guidelines and MyPlate are designed to help you eat to stay healthy. How well did your diet
and lifestyle meet these guidelines? Check yes if that statement applies to you, no if it does not, and
N/A if it is not applicable to your lifestyle. (2 points)

YES NO N/A
Be physically active each day
Choose the most nutritionally-rich foods (low in kcal)
Make at least half of your grains whole grains
Switch to low-fat or fat-free dairy products
Choose a variety of fruits and vegetables daily
Make half of your plate fruits and vegetables
Go lean with proteins
Choose a diet low in added sugars, saturated fat, trans
fat, and cholesterol
Choose and prepare foods with less salt
Keep foods safe to eat
Drink water instead of sugary beverages _____
If you drink alcohol, do so in moderation

3. Reviewing your food journal and thinking back to our discussion on the first week of class about The Social
Ecological Model, please list AND discuss what factors influence your food intake. (Nutritional value,
availability, budget, mood, etc…) (3 points)

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4. What do you consider to be the strengths AND weaknesses of your diet and eating habits? Why? Please
explain your answer in detail, making sure to discuss the nutritional consequences of the
strengths/weaknesses. (6 points)

5. Based on what you have learned about your diet in this project, identify ONE nutrition-related disease
that you believe you’d be most likely to develop AND explain why (2 points).

6. Based on what you have learned about your diet in this project, are there any changes you want to
make? If so, WHY would you make these changes? (Weight, nutrient sufficiency, disease risk, etc…) And
HOW would you realistically make these changes? (5 points)

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