Name Brittany Renee’ Colbert

Nutrition and Diet Behavior (15-234)

Diet Analysis Project

1. Record your dietary intake for 3 days using the food record posted under doc
sharing.
Include 2 weekdays and 1 weekend day, be as specific as possible and include portion
sizes as accurate as possible. Include weekday labels (ie Monday, Tuesday, Sunday)
on all documents associated with that day(7 pts)

2. Analyze your diet each day at www.mypyramid.gov. Go to www.mypyramid.gov,

choose “my pyramid tracker” from the left hand menu. After reading through the
details of MyPyramid Tracker, register via “New User Registration” at the bottom of
the page.
Review your personal profile and then “proceed to food intake”. Enter each food item
and select serving sizes and number of servings you consumed. Save and analyze
your intake. Repeat each day.

For Each Day: Indicate on each print out the day AND date.
3. Select “Meeting 2005 Dietary Guidelines”, choose the energy recommendations you
prefer. Print the 2005 Dietary Guidelines Recommendations page and turn it in with
your project. (2 pts for each day, 6 pts total)

4. At the bottom of the page select MyPyramid Recommendation. Review your intake
and how it matches up to your recommendations. Print this page and turn it in with
your project. (2 pts for each day, 6 pts total)

5. At the bottom of the page select “Nutrient Intake”. Review your intake and how it
meets your recommendations. Print this page and turn it in with your project.
(2 pts for each day, 6 pts total)

6. Repeat steps 3-5 for each day.

COMPLETION CHECK LIST: Due November 17, 2009.

o 3 day “Food Record”, complete with food items and servings sizes (7 pts)
o 3 - 2005 Dietary Guidelines Recommendations results pages (6 pts)
o 3 – MyPyramid Recommendation results pages (6 pts)
o 3 – Nutrient Intake results pages (6 pts)
o Questions (75pts)

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Name Brittany Renee’ Colbert

Refer to your 3 day analysis and diet assessment to complete the following questions.
Select your weekend day (Saturday or Sunday) to complete the following questions.

Questions: (75 pts)

1. What percent of your recommended calorie intake did you consume? 125.6%
(2pts) 2294/1887 = 1.256

2. If you consumed your average calorie intake per day over a month, assuming no
change in activity level, would you expect to lose, gain, or maintain your weight?
(circle one) (2pts) 2155 + 2294 + 7442 = 11691/3= 3897

3. Dietary guidelines suggest that 10-35% of total calories come from protein. (3pts)

a) What was your average protein intake (g)? 79 gms 98+78+61 = 237/3=79
b) How many calories came from protein? 316= 79x4 kcals
c) What percent of your total calories came from protein? 316/3897= 08.10%

4. What % of your Recommended Daily Allowance (RDA) for protein did you
obtain? 171.73% (2pts) 79/46

a) What 3 foods contributed the most to your protein intake? (2pts)

The 3 foods that contributed the most to my protein intake was the Johnsonville Polish
Sausage, Grilled Cheese Burger on Sara Lee Hamburger Buns, those are the only proteins
that I consumed on October 25, 2009.

b) What diet changes would you make to bring your protein intake closer to your
RDA? Be specific. (2pts)
To bring my protein intake closer to the RDA, I will start eating less protein such as lean
meats (chicken breast with no skin) and decreasing my intake of fish.

5. List 2 health risks associated with a high protein intake. (2pts)

Two health risks associated with a high protein intake is that it can cause the kidneys to
work harder and heart disease.

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Name Brittany Renee’ Colbert

6. Dietary guidelines suggest that carbohydrate should contribute 45 –65% of total

calories. (5pts)

a) What was your average carbohydrate intake ? 500grams 974+184+344=1502/3=500

b) How many of your calories came from carbohydrate? 500x7=3500kcals.
c) What percent of your total calories came from carbohydrates? 3500/3897=89.8%
d) What adjustments to your carbohydrate intake could you make to meet the
guidelines for carbohydrate intake? Be specific.
The adjustments I would take to my carbohydrate intake I could make are cutting back
on eating cake and bread.

e) Identify one food that supplied the most carbohydrate in your diet. (2pts)
The one food that supplied the most carbohydrate in my diet is the one slice of white
cake with white icing on it.

7. Your DRI for fiber is based on 11.5 grams/ 1000 kcals. (4pts)

a) How many grams of dietary fiber per day did you consume on average? 33.6 grams
b) What percent of your Dietary Reference Intake (DRI) was this? 33.6/25=134.4%
c) If your diet had <75% of the DRI for fiber, what adjustments to your fiber intake could
you make to meet your DRI for fiber? Be Specific.
The adjustments to my fiber intake I could make to meet my DRI for fiber are I will eat
less fruits and vegetables and grains such as green beans, and strawberries

d) Identify 2 main sources of fiber from your food list. (2pts)

The only main source of fiber from my food list was the Sara Lee Hamburger Bun and
the strawberries, pineapples, and grapes I had

8. List 2 health benefits associated with dietary fiber. (2pts)

Two health benefits associated with dietary fiber are may help prevent cobn cancer and
improves digestive health

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Name Brittany Renee’ Colbert

9. From your reports, provide the values for the following components of your diet
(choose weekend day) and note three main food sources of each from your diet. (10 pts)
Component Intake 3 Main Food Sources

Fat (%kcals) 138.5x9=1246.5/2294=54.33 White Cake w Icing, Bread, Polish Sausage

Saturated Fat (% kcals) 51.2x9=460.8/2294=20.08 Cheese Burger, Bread and Polish

Sausage

Cholesterol (mg) 350 Polish Sausage

Sodium (mg) 5605 Mt. Dew, Polish Sausage

a) For each component above, what dietary changes could you have made if you did not
meet the guideline? Be Specific. (3pts)

The dietary changes I could have made was cut down on the fats first, cut down on
eating so many fried foods, and start having protein for breakfast.

10. List 2 health issues associated with high fat, high saturated fat and / or high
cholesterol intakes. (2pts)
Two health issues associated with high fat, high saturated fat and or high cholesterol
intakes are Congestive heart failure and Type 1 and 2 diabetes.

11. What health issue is most highly associated with excess sodium intake? (2pts)
Hypertension or high blood pressure is mostly highly associated with excess sodium
intake.

12. Record below your recommended and actual intake of Omega-3 and Omega-6 fatty
acids. (2pts)
a) Omega- 3 essential fatty acids

Recommended 1.1 Actual 2

b) Omega- 6 essential fatty acids

Recommended 12 Acutal13.6

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Name Brittany Renee’ Colbert

13. Identify 2 possible health benefits of obtaining adequate omega-3 fatty acids in your
diet. (2pts)
Two possible health benefits of obtaining adequate omega-3 fatty acids is helps form the
refina of the eye and reduces Inflammation

14. Was your intake of any vitamins less than your personal RDA? (5pts)

× yes _____no

a) List below any vitamins that were less than the recommendation.
and
b) Indicate below your %recommendation of each of these vitamins from your analysis,
and name a food source that you could add to reach your RDA.

Vitamin %RDA Main Food Source

Vitamin A 04.58% liver, fish, eggs, milk, fortified with vitamin a
Vitamin C 0% broccoli and oranges
Vitamin E 08.66% Fortified cereals, vegetables, and nuts
Vitamin B6 76.92% meat fish and leafy greens
Folate 22.47% Dark-green leafy vegetables

15. For each of the vitamins you did not meet the recommendation, identify the
corresponding deficiency disease or symptom. (3pts)

Vitamin Deficiency/Symptom
Vitamin A Blindness
Vitamin C scurvy
Vitamin E Suffer from mild anemia and prolonged
Vitamin B6 irritability insomnia and anemia
Folate Anemia

16. Did any of your vitamin intakes exceed the Tolerable Upper Level (UL)? (refer to
inside text book cover for values). (1pt)
____yes × no

a) If so, list them and sources for each from your diet that you could reduce. (2pts)

Vitamin Food Source

N/A

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Name Brittany Renee’ Colbert

17. Was your intake of any of the minerals less your personal recommendation?
× yes___no (5pts)

a) List below any minerals that were less than the recommendation.
and
b) Indicate your %RDA of each of these minerals from your analysis, and name a
food source that you could add to reach your RDA.

Mineral %RDA Main Food Source

Calcium 39.74% milk and cheese
Magnesium 35.51% yogurt and spinach
Iron 57.77% spinach and enrich cereals
Potassium 30.80% oranges and tomatoes

18. List a disease or symptom associated with a deficiency of each of the minerals you
lacked. (2pts)
Calcium - ostoma/acia
Magnesium- hallucinations
Iron - anemia
Potassium - can cause hypertension and diamhea

19. Did any minerals exceed the UL? × yes ____no. (1pt)

a) If so, list each mineral and 3 food sources from your diet. (3pts)
Sodium – Sara Lee Hamburger Bun and the White Cake

20. Do you take a daily vitamin or mineral supplement? ____ yes × no (2pts)

a) If yes, list any vitamins or minerals that exceed the UL when your supplement is
combined with your diet.
N/A

b) If yes, given the results of your diet analysis, do you feel you should continue
taking this supplement? Explain why.
N/A

c) If you do not take a supplement, do you feel that you should, based on the results
of this analysis? Explain why.
After reviewing the results of this analysis, I do not feel that I need to take a supplement.
I just feel I need to consume more and less variety of foods.

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Name Brittany Renee’ Colbert