ONLINE NTR 241 DIETARY ANALYSIS PROJECT- Part 2

Name Stephanie Harding
Date Due: August 03, 2012

This is a complicated assignment. Please read all instructions thoroughly BEFORE asking questions. Thoroughly follow ALL directions to avoid loss of points in areas cited in this document. Please read the separate document posted on Blackboard that details the instructions for completing this assignment. You should use the choosemyplate.gov website to analyze your diet and fill out the questions in this assignment. If you use alternative applications or websites to complete the assignment you are responsible for ensuring the information you obtain is correct. You MUST read your textbook and use the book to answer questions related to nutrient deficiencies, phytochemical definitions, etc. You MUST state the reference page with your answer. Example: (Thompson, page 123). Zero points will be awarded for using google to find answers or failing to cite the page in your text. Make sure you correctly answer ALL questions listed for each topic/point value set to earn full credit. The total points for the entire question are listed in bold at the beginning of each question. Most questions contain multiple parts so the breakdown for each part of the question is listed within the question as well. Do not forget to clearly provide all information requested in each answer or points will be lost. Note: To determine average intakes for your three days, you must either print out the data for each day and manually calculate the average intake with a calculator or follow the instructions posted in the separate document in Blackboard. This website does frequently change so you will be responsible for learning to navigate this system. Yes, you can figure out average intake by whichever method is easier for you:) . Please note: Students must use this EXACT template when submitting this assignment on Blackboard. All questions and points must be included in your submission with the answer typed below each question. Please leave a space between the question and the answer. Any student who fails to submit the assignment as stated above will automatically have 25 points deducted from their score. NO EXCEPTIONS. Students MUST include their last name in the name of the document submitted on Blackboard. Failure to include your last name in the document name will result in a 25 point deduction. NO EXCEPTIONS Note: Document name is different than name on

g. MorseDietAnalysis. your 3 day average actual intake of cholesterol (1 pt) and how does your intake compare to the recommended intake (1 pt)? My recommended intake of cholesterol was <300 mg and my 3-day average actual intake of cholesterol was 154 mg. After looking at both my recommended intake and my average intake over 3 days. I have concluded that my average protein intake is above the recommended allowance. my average intake of total fat was above the recommended limit by 3%. 4. when you save your document.the paper. (3 points) What was your recommended intake of total fat (1 pt). although you should also put your name there too. 2. I was within the range. your 3 day average actual intake of fiber (1 pt) and how does your intake compare to the recommended intake (1 pt)? My recommended intake of fiber is 25g and my 3-day average was 16g. (3 points) What was your recommended intake of protein (1 pt). After looking at both the recommended intake and my 3-day average. My 3day average intake of total fat was 38%. I have concluded that my 3-day average is slightly below my recommended intake. your 3 day average actual intake of sodium (1 pt) and how does your intake compare to the recommended intake (1 pt)? . 1. (3 points) What was your recommended intake of sodium (1 pt). Document name means. your 3 day average actual intake of total fat (1 pt) and how does your intake compare to the recommended intake (1 pt)? My recommended intake of total fat was 20-35% from calories. (3 points) What was your recommended intake of cholesterol (1 pt). your 3-day average actual intake of protein (1 pt) and how does your intake compare to the recommended intake (1 pt)? My recommended intake of protein is 46g and my 3-day average of protein intake was 75g. 3. Based on the recommended intake. name it your last name (e. 5.docx). (3 points) What was your recommended intake of fiber (1 pt). Based on the recommended intake.

your best food source of this nutrient (1 pt) and one deficiency disease (2 pts). reduced work performance. A deficiency disease associated with iron is iron deficiency anemia. impaired immunity. I believe that I may not be getting enough Vitamin K due to the fact that I am not consuming enough green. fatigue. and impaired cognitive functions (Thompson. legumes. page 339). leafy vegetables. 7. page 453). page 461). My recommended intake for iron was 18 mg and my average intake of iron was 14 mg. (6 points) What is the MAJOR VITAMIN required for blood clotting? List the nutrient. I would have definitely said that I thought I was getting enough of this nutrient. A diet rich in fresh fruits. I certainly am not consuming enough of this vitamin. my 3-day average was under. (4 points) What was your recommended intake of the TRACE ELEMENT required for blood health? List the nutrient (2 pts). 6. 8. My recommended intake of potassium was 4700 mg and my 3-day average intake of potassium was 2631 mg. my 3 day average is way over what it should be. which are a good source of Vitamin K (Thompson. vegetables. (2 pts) Do you think you get enough of this nutrient and list 2 reasons why (4 pts)? The major vitamin required for blood clotting is Vitamin K. page 455). low sodium intake? (1 pt). the best source of iron from a food that I do consume would be Cheerios. your 3 day average actual intake of potassium (1 pt) and how does your intake compare to the recommended intake (1 pt)? What diet promotes a high potassium. however. and whole grains and avoidance of processed foods will optimize your potassium intake and reduce your sodium intake (Thompson.My recommended intake of sodium was <2300 mg and my 3 day average intake of sodium was 3021 mg. however since I do not eat clams. Based on the recommended intake of sodium. after looking at my target amount of Vitamin K (90 µg) and my average intake of Vitamin K (65 µg). Before completing my diet analysis. The best food source of iron would be clams (Thompson. which causes decreased production of normal red blood cells and can lead to pale skin. (4 points) What was your recommended intake of potassium (1 pt). According to my recommended intake of potassium. .

Although I really have no way of determining how much Vitamin D I am receiving from the sun. One deficiency disease associated with Calcium is osteoporosis which is characterized by low bone mass and deterioration of bone tissue.9. 10. your 3 day average actual intake of Vitamin A (1 pts) and how does your intake compare to the recommended intake (1 pt)? List your best food source of this nutrient (1 pt) and one nutrient deficiency symptom (1 pt). My best food source of this nutrient was cheese. I am not getting enough of this nutrient. My recommended intake of Vitamin A was 700 µg and my average intake of Vitamin A was 790 µg. 11. leading to increased bone fragility and fracture risk (Thompson. The major mineral required for bone health is Calcium. (5 points) What was your recommended intake of Vitamin A (1 pt). seeing as I consume it with most of my meals. According to my 3day average. I am receiving an adequate amount of Vitamin A. which causes an irreversible blindness due to the hardening of the cornea and drying of the mucous membranes of the eye (Thompson. However. A nutrient deficiency associated with Vitamin A is xerophthalmia. I spend my summers at the beach and I am outdoors everyday. which is my favorite fruit and one that I consume frequently. so I am most likely attaining a good amount of Vitamin D this way. page 285). both of which have high Vitamin D levels (Thompson. my average intake did not account for the amount of Vitamin D I am getting from the sunlight. My best food source of Vitamin A would most likely be cantaloupe. My target intake for Vitamin D was 15 µg and my average intake was 2 µg. My recommended intake of Calcium was 1000 mg and my average intake for Calcium was 1142 mg. . (7 points) What is the MAJOR MINERAL required for bone health? List the nutrient (2 pts). I also have to add that my average intake for Vitamin D is probably low based on the fact that I do not eat fish or drink milk. page 424). Do you think you get enough of this nutrient (1 pt) and list 2 reasons why (4 pts)? The major vitamin required for bone health is Vitamin D. ( 7 points) What is the MAJOR VITAMIN required for bone health? List the nutrient (2 pts). Based on the recommended intake. What was your intake of this nutrient (1 pt)? What was your best food source of this nutrient (1 pt)? What was your recommended intake of this nutrient (1 pt) and list one deficiency disease (2 pts). I would have to say that I am probably getting a lot more than 2 µg. page 376).

I am receiving an adequate amount of thiamin in my diet. page 283). Thiamin’s primary function is that it is required as an enzyme cofactor for carbohydrate and amino acid metabolism (Thompson. With the combination of eating foods rich in essential vitamins and taking a multivitamin. page 462). such as pigments and other substances that may reduce the risk for diseases such as cancer and heart . I could insure that I am receiving the proper amounts of vitamins. corn meals. your 3 day average actual intake of thiamin (1 pt) and how does your intake compare to the recommended intake (1 pt)? What is the primary function of thiamin (2 pts)? My recommended intake of thiamin was 1. Based on my recommended intake. and other grain products (Thompson. rice. I do not need to make any changes to my Folate intake.12. (4 points) Based on this evaluation do you think you need to take a daily multivitamin and mineral supplement (1 pt)? Why (3 pts)? Based on this evaluation. I don’t think that taking a multivitamin would be a bad idea. flours. which was above my target intake (400 µg). 14. Folate intake is especially important during pregnancy because it aids with development of the embryo. Folate intake is especially crucial during the first few weeks of pregnancy because that is when the combined sperm and egg multiply to form the tissues and structures of the baby (Thompson. (4 points) What are phytochemicals (2 pt) and why are they important (2 pts)? Phytochemicals are chemicals found in plants. Based on this information. 13. This way. 15.1 mg and my average intake was 1.5 mg. (5 points) What was your recommended intake of thiamin (1 pt). My average intake of Folate was 590 µg. pasta. (7 points) Assuming ALL of you are a woman of child bearing age. would you need to make any changes to your diet (1 pt)? How would you make these dietary changes (2 pt) and specifically why are these changes needed during pregnancy(2 pts)? Folate (Folic Acid) is a nutrient that has been determined to prevent birth defects and has been mandated to be fortified with folic acid of enriched breads. page 463). what nutrient will decrease the risk of birth defects (1 pt)? Was your intake of this nutrient adequate (1 pt)? Based on your printouts. I believe my vitamin and mineral levels will improve.

should you be gaining weight. page 54). . They are important because they are naturally occurring and they have important effects on the body. (2 points) What was the average number of calories you consumed each day (1 pt)? According to your profile what was the average number of calories you required each day (1 pt)? My average calorie consumption was 1501 and my average number of calories required per day was 2200. This is because my actual calorie consumption is lower than my target calorie consumption. I do not feel as though this is an accurate classification because this method does not account for weight from muscle. which is linked to the development of Alzheimer’s disease and cardiovascular disease. losing weight or maintaining weight (1 pt)? Why (2 pts)? Based on my recommended calorie intake and my actual calorie intake. These foods/beverages are good sources of phytochemicals because they have been said to reduce inflammation. I consume iced tea and coffee just about everyday. Be sure to show your work (4 pts). What is your weight classification according to BMI standards (1 pt)? Do you feel this is an accurate classification? Explain why (2 pts)? BMI = (140 lb /(62 in)^2) x 703 = 25. GL 11).6  26 According to the BMI standards. Why (4 pts)? Fruits. vegetables. 19. 16. I am losing weight. I am burning more calories than I am consuming. 18. muscle content needs to be accounted for. grapes) and vegetables (spinach. and coffee are all good sources of phytochemicals (Thompson. (3 points) Based on your answer above. page 400). I feel like a lot of my weight comes from my muscles. 17. black teas.disease (Thompson. plums. and they protect against cancer by slowing tumor cell growth and instructing cancer cells to die (Thompson. (7 points) calculate your Body Mass Index (BMI). carrots). (8 points) List two foods you consumed that would be considered good sources of phytochemicals (2 pts each). In order for this method to be more accurate. as opposed to fat. as well as many fruits (cantaloupe. I am overweight.

thanks. etc) – you are evaluating the way you eat. Describe 2 weaknesses (3 pts each) about the way you currently eat? DO NOT just list individual nutrients (poor iron intake) – you are evaluating the way you eat. One weakness that I have realized even more so now that I have completed this analysis would the lack of red meat and fish in my diet. and pure. 21. I am someone who easily gets sick of food if I eat it repeatedly. healthy. seeing as I ate several meals at a restaurant where I am unsure of how fresh the foods they use are and if they are processed or not. Describe 2 strengths (2 pts each) about the way you currently eat? DO NOT just list individual nutrients (good iron intake. Although I am a bit of a picky eater. how? If no. . This is only a 3 day evaluation. Though I must say that I consumed more red meat over the 3 days of analysis than I usually do. Did you meet this goal (1 pt)? If yes. I am more willing to eat it more often. Another strength about my diet is that most of the foods that I eat are fresh. I run at least 4 times a week for about 45-50 minutes. 1. Please number each weakness. (6 points) Review your 3-day food records. so if your diet was not "typical" during these two days it is ok to specify a "typical weakness" here. most of my meals are made at home. describe what you could and would do to meet this goal (3 pts). I feel that consuming red meat makes me feel a different kind of full after I consume it. I believe one of my strengths about my diet is that it contains a lot of variety. so if your diet was not "typical" during these two days it is ok to specify a "typical strength" here. Please specify this typical pattern is not reflected on your computer evaluation – thanks 1. This is only a 3 day evaluation. I feel like I am constantly trying something new. Please specify this typical pattern is not reflected on your computer evaluation . I must say that the 3 days I recorded were not the most typical. Please number each strength.20. Typically. 22. unprocessed. My go to protein is chicken but after learning more about the health benefits lean red meat has in moderation. and home cooked. I met the goal of at least 30 minutes of high intensity physical activity at least 4 days a week. (6 points) Review your 3-day food records. (4 points) The latest recommendations on physical activity include 30 minutes of high intensity physical activity at least 4 days per week or an accumulation of 60 minutes of moderate activity every day. 2.

Another indicator that hypertension could be a health concern in the future is that my sodium levels were higher then they should be. and after analyzing my diet I do not feel as though they are necessary. In order to prevent hypertension. I have realized that complex carbohydrates are vital in order to stay fuller longer without eating such large portions. Another weakness I have noticed in my diet is that my breakfasts usually don’t contain a lot of whole grain or protein. (20 points) Based on your analysis. list two long term health problems you may face in 20 years if your dietary patterns remain the same ( no I don't want problems like night blindness which would be considered short term)? In your answer. which are beneficial to stay fuller longer. I will be more conscious of foods with high sodium content and I will begin to consume foods with higher magnesium levels. Iron-deficiency anemia. High sodium intake is one of the main causes of hypertension.2. (16 points) PLEASE REVIEW your Part 1 Self Nutritional Evaluation. I have opened your graded assignment up for viewing.My risk for hypertension may be elevated due to the fact that my average magnesium intake levels were at 222 mg while my target magnesium level is 310 mg. I feel that required nutrients can be consumed with proper intake of fresh and wholesome foods as opposed to power bars and other supplements that probably have a lot of fillers and extra calories in them anyways.My risk for iron-deficiency anemia may be a concern due to the fact that my average iron intake was at 14 mg while my target iron intake is 18 mg. Are you still eating the . I need one short paragraph per health problem. list the disease and the associated nutrients/food components (10 pts each). such as beans and broccoli. In order to increase my iron levels. I also believe that I could be at risk for iron-deficiency anemia because it is a condition that runs in my family. I do not consume dietary supplements. 1. 23. (5 points) Do you consume dietary supplements like power bars. Hypertension. whey shakes. 24. My target sodium intake was <2300 mg and my average sodium intake was 3021 mg. etc? After reviewing this analysis do you think they are necessary (1 pt)? Please explain why (4 pts). 25. 2. I will consume more red meats and grains.

I also have realized that I need to be more conscious of my sodium intake. Type 2 diabetes is preventable! There is no reason why so many people should have this disease. but especially protein in this case. Another topic I found quite interesting was the differentiation between Type 1 diabetes and Type 2 diabetes. I will put less salt on things and season food with other spices so that I can get flavor without an overload of sodium. One concept that I found most interesting was how protein works. page 142). I can start making small changes by adding things like sunflower seeds to my salad that I usually have at least twice a day. bone loss. This has showed me how important it is to follow the RDA for vitamins and minerals. I need one short paragraph per fact. Please do not forget to use your text as a reference here. my eating habits are healthy with the exception to some small changes I can make to have an optimal diet. I will make sure I am never someone who is at risk. I will continue to exercise 4 times a week and eat healthy portions and foods that are low in things that contribute to becoming overweight or obese. I will begin to eat more red meat and I have realized that a larger. I was shocked and saddened to see the increase of Type 2 diabetes in the past few years. It was surprising to see that Americans eat 15% to 17% of their total daily energy intake as protein (Thompson. My eating habits have not changed very much since the beginning of this course. I also feel as though my iron intake should increase. . For me personally. I feel like for the most part. There is clearly a correlation between being overweight/obese with Type 2 diabetes and I feel like people should be more aware of this possibility.same way or have you made any changes since you began this class? Describe 2 facts you have learned that have already or may impact the way you eat in the future (8 pts each). Now that I am more aware of who is most at risk for Type 2 diabetes. It boggled my mind to see how horrible a protein deficiency could be with disorders such as marasmus and kwashiorkor and how many health risks high protein intake can cause. I believe that I must be more conscious about how much protein I am consuming and think about the possible consequences of too much or not enough. Overall. protein and whole grain filled breakfast are an important way to keep me fuller longer. page 228). such as high cholesterol. and kidney disease. The fact that stunned me the most was that is it estimated that 80% to 90% of people with Type 2 diabetes are overweight or obese (Thompson.

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