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SFC 160 Nutrition for Life

Questionnaire for Food Recall

Name_________________________________

Using the Computerized Nutritional Analysis, answer the following questions. Refer to
the appropriate section of the computer analysis to answer the corresponding questions.
(Unfortunately, they are not printed in the exact order that they are used in the lab). Use
the equations provided to calculate the answers.

I. DRI Report
Refer to the DRI Report section of your computer analysis.
1. According to the DRI, what is your recommended daily caloric intake?
2,791 calories

2. What is your recommended intake of protein? 45.36g .

How many grams (gm) per kilogram (kg) of body weight does this provide? To calculate:
(Body weight in pounds x .45 = kg body weight. Recommended protein intake (gm)/
body weight in kg.) 45.36/56.25=0.8g per kg

What percentage is this of the total calories?)

To calculate % calories from protein: [(recommended grams protein x 4 calories) /
recommended calorie level) x100]
Current protein recommendations based on % of calories are 10-35%.

45.36x4=181.44/2,791=0.065x100= 6.5%

3. What is your recommended intake of carbohydrate? (range listed on your report )

313.99-453.54g
What percentage is this of the total calories? To calculate % calories from carbohydrate:
[(recommended grams carbohydrate x 4 calories) / recommended calorie level) x100]
313.99x4=1,255.96/2,791=0.45x100= 45%

4. What is your recommended intake of fat? (range listed on your report) 62.02-108.54g
What percentage is this of the total calories?
To calculate % calories from fat: [(recommended grams fat x 9 calories) / recommended
calorie level) x100]
62.02x9=558.18/2,791=0.199x100= 19.99%

5. What is your recommended intake of saturated fat? 31.0g

What percentage is this of the total calories?
31x9=279/2,791=0.099x100= 9.99%
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6. What is your recommended intake of Omega-3 Linolenic acid? 1.10g

7. What is your recommended intake of dietary fiber? 25.0g

8. What is your recommended intake of water? 2,700g

9. What is your recommended intake of sodium? 1,500mg

How does this differ from the amount listed on the food label for the Daily Value? (look
at a food label in your cupboard)
On blueberry Belvita biscuits food label: the amount of sodium is calculated
based on a 2,000 or 2,500 calorie diet. Even still, the amount of sodium for a 2,000
calorie diet is 2,400mg and for a 2,500 calorie diet it is also 2,400mg. My recommended
daily calorie intake is 2,791 with my recommended daily sodium intake being 1,500mg.
According to the food label, the recommended daily sodium intake is much higher than
on the food recall sheet.

10. What is your recommended intake of calcium? 1,000mg

11. What is your recommended intake of iron? 18mg

12. What is your recommended intake of Vitamin C? 75mg

13. What is your recommended intake of alcohol? No recommendation

II. Recommended vs. Actual Intake

Refer to Macronutrient Ranges to answer the following questions.

1. List your average calorie breakdown in %.

Protein: 18%
Carbohydrate: 66%
Fat: 19%
How do these values compare to the recommended values listed in this report?
For protein, the recommended value is 10-35% with the average intake being
18%, so I am within the recommended range. For Carbohydrates, the recommended
intake is 45-65% and my average intake is 66%, so I am slightly above the recommended
intake. For fat, the recommended intake is 20-35% and my average intake is 19%, so I
am slightly below the recommended intake.
III. Fats in Diet
Refer to the Fat Breakdown section to answer the following questions and your textbook,
p. 134 course text and Heart Health lab.
Complete the following table.

Source of fat Your % Average Dietary

recommendations
Saturated fat 5% Less than 10%
Transfat 0% No recommendation
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1. Were you within the acceptable range? Yes

2. If you weren’t within the acceptable range for saturated fat, what impact could this
have on your serum cholesterol level?
It could raise LDL cholesterol

3. What impact do monounsaturated fats have on serum cholesterol, LDL levels and HDL
levels?
Monounsaturated fats can help reduce bad cholesterol levels in the blood which lower the
risk of heart disease. Monounsaturated fats help lower LDL (bad) cholesterol and
increase HDL (good) cholesterol.

4. What impact do polyunsaturated fats have on serum cholesterol, LDL levels and HDL
levels?
Polyunsaturated fats can also help reduce bad cholesterol levels in the blood ultimately
lowering the risk of heart disease and stroke as well. Polyunsaturated also help lower
LDL cholesterol and increase HDL cholesterol.

5. What impact does trans fat have on total cholesterol and LDL?
Trans fats increase the LDL cholesterol in the blood which lowers the HDL cholesterol
and raise the risk for heart disease and stroke.

6. What impact do omega-3 fats have on serum cholesterol, HDL, LDL and triglyceride
levels?
Omega-3 fats raise HDL cholesterol levels, no sufficient evidence if it lowers LDL
cholesterol, but it decreases triglyceride levels.

IV. Daily Intake

Refer to the Intake vs. Goals section to answer the following questions
1. Were there any nutrients that you consumed >100% of the DRI ? If so, which ones?
Yes. Carbohydrates, total fat, and water.

2. Were there any nutrients that you consumed < 75% of the DRI ? If so, which ones?
Yes, protein.

3. List 2 nutrients consumed in excess that may lead to increased health risks and why?
Fat, too much fat consumed in excess can lead to increased health risks in heart disease
and stroke because it can raise cholesterol levels in the blood to an unhealthy level.
Carbohydrates, too many carbohydrates consumed in excess can lead to increased health
risks in type II diabetes because carbohydrates break down to glucose and if there is too
much glucose in the blood for the body to produce enough insulin for, you will develop
type II diabetes.
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4. List 2 nutrients consumed in decreased amounts that may lead to increased health risks
and why?
Carbohydrates, not consuming enough carbohydrates, especially if you are very
physically active, will not only cause fatigue, but after a period of time, your body will
take from fat and muscle stores for energy if there is no carbs for instant energy to be
used.
Protein, not consuming enough protein can lead to increased health risks with muscle
wasting and overall weakness because the body needs an intake of amino acids, without
them, the body breaks down protein to access those amino acids.

V. Analysis of Various Nutrients Selected

Refer to the Source Analysis to answer the following questions. (10% or more is
considered a good source)
Kcal (calories)
1. What are your top 5 foods in calories?
Veggie pizza, Oatmeal, White rice, Grilled cheese sandwich, and Belvita blueberry
biscuits
2. Explain why these foods provided this amount.
All of these are high in complex carbohydrates.

3. Do these results suggest any changes you should make in your diet?
Yes
What are the changes?
Overall, I am not consuming enough for my activity level.
4. What are your lowest 5 foods in calories?
Popcorn, banana, carrots, apple slices, vegetable soup
5. Explain why these foods provided this amount.
They are all basically simple carbohydrates/sugars.
VI. Intake Compared to Choose My Plate
Refer to the My Plate Analysis section to answer the following questions. Complete the
following table.

Choose My Goal (listed on Actual (what +/- (include

Plate Food analysis) you ate) amount + or
Group -)
Grains 10oz 5.7oz +
Vegetables 3.5 c 0.6 c +
Fruits 2.5 c 1.4 c +
Dairy 3.0 c 3.6 c -
Protein Foods 7.0oz 2.5 oz +
Empty Calories 395kcal 411.2kcal -

1. Comment on your intake based on the amounts recommended for you in Choose My
Plate. What changes should you make in your diet?
I should be eating a lot more grains, veggies, fruits, and protein foods and decreasing my
intake of dairy and empty calories.
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VII. Analysis of Daily Nutrient Content of Diet

Refer to the Intake Spreadsheet for Day 1 and Day 2 sections to answer the following
questions. If you do not have any foods for all the categories listed, indicate by N/A.

1. List three foods that you consumed that contain: (list serving size)
Greater than 200 calories: Instant Oatmeal (serving size: 1 packet- I had two serving
sizes), Belvita Blueberry biscuits (serving size, 4 pieces), Grilled cheese sandwich
(serving size 1)
Greater than 400 calories: Veggie pizza (no serving size, homemade), n/a, n/a
Less than 100 calories: Vegetable soup (serving size: 1 cup), Apple slices (serving size: 1
cup), Baby carrots (serving size: 0.5 cup)
Less than 50 calories: Bell pepper slices (serving size 0.5 cup), Skim milk (serving size: 1
cup), Sweetened iced tea (serving size: 1.5cups)

2. List three foods that you consumed that contain the following. Assign each food to
their proper food group or groups per Choose My Plate. Example: roast beef
sandwich= grains and protein. List serving size.
A. Greater than 10 grams of carbohydrate
1. Instant oatmeal, serving size 1 packet (I had 2)
2. Belvita blueberry biscuits, serving size 4 pieces
3. NAKED smoothie, serving size 1 bottle
Food group
1. Grains and protein
2. Grains and fruits
3. Fruits
B. Greater than 15 grams of protein
1. Grilled chicken breast, serving size 1 breast
2. Veggie pizza, no serving size (homemade)
3. N/A
Food group
1. Protein
2. Grains, vegetables, dairy
3. N/A

C. Five grams or more of total fat

1. Belvita blueberry biscuits, serving size 4 pieces
2. Grilled cheese sandwich, serving size 1 sandwich
3. Veggie pizza, no serving size (homemade)
Food group
1. Grains and fruits
2. Grains and dairy
3. Grains, vegetables, dairy
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D. Two grams or more of saturated fat

1. Grilled cheese sandwich, serving size 1 sandwich
2. Veggie pizza, no serving size (homemade)
3.N/A
Food group
1. Grains and Dairy
2. Grains, vegetables, dairy
3. N/A

E. Greater than 100 mg of cholesterol

1. N/A
2. N/A
3. N/A
Food group
1. N/A
2.N/A
3. N/A

F. 0.5 gram or more of trans fat

1. N/A
2. N/A
3. N/A
Food group
1. N/A
2. N/A
3. N/A

G. Foods that contain Omega 3 fats

1. Grilled cheese sandwich, serving size 1 sandwich
2. Baby carrots, serving size 0.5c
3. Vegetable soup, serving size 1c
Food group
1. Grains and dairy
2. Vegetables
3. Vegetables and Grains

3. List two foods that you consumed that contain the following. Assign each food to
their proper food group or groups. List serving sizes.
A. 125 mg more of calcium
1. Instant oatmeal, serving size 1 packet (I had 2)
2. Grilled cheese, serving size 1 sandwich
Food group
1. Grains and protein
2. Grains and dairy
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B. Greater than 3 grams of fiber

1. Instant Oatmeal, serving size 1 packet (I had 2)
2. Banana, serving size 1 whole banana
Food group
1. Grains and protein
2. Fruits

C. Greater than 2 mg of iron

1. Instant Oatmeal, serving size 1 packet (I had 2)
2. Frosted Mini Wheats, serving size 1c
Food group
1. Grains and protein
2. Grains

D. Greater than 400 milligrams of sodium

1. Grilled cheese sandwich, serving size 1 sandwich
2. Vegetable soup, serving size 1c
Food group
1. Grains and dairy
2. Vegetables and dairy

E. Greater than 100 mg potassium

1. Banana, serving size 1 whole banana
2. NAKED smoothie, serving size 1 bottle
Food group
1. Fruits
2. Fruits

G. Greater than 45 mg Vitamin C

1. NAKED smoothie, serving size 1 bottle
2. Banana, serving size 1 whole banana
Food group
1. Fruits
2. Fruits

VIII. Conclusions
1. What food groups contain the most fiber?
Grains and fruits
Why is this important to health?
Good for digestive tract, help maintain a healthy weight, lower risk for diabetes and heart
disease
2. What food groups contain the most calcium
Dairy and protein
Why is this important to health?
Keeps teeth and bones strong, protect against high blood pressure and blood clots.
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3. What food groups contain the most iron?

Grains and protein
Why is this important to health?
It is an important component in hemoglobin, the substance in red blood cells that carry
oxygen throughout the body, without enough iron, the body cannot make enough healthy
oxygen carrying red blood cells which results in anemia.
4. What food groups contain the most sodium?
Vegetables and dairy
Did you add extra table salt to your food?
No
1/4 teaspoon table salt = 500 mg. If you added salt calculate your true sodium intake. To
calculate: add the milligrams sodium listed for each day to any table salt added.
N/A
Are you above your recommended sodium intake now?
Was already over to begin with
What impact can excess sodium have on your health?
Increases blood pressure which can lead to heart disease.
5. What food groups contain the most potassium?
Fruits
Why is this important to health?
Helps maintain consistent blood pressure, balances acids and bases in the body.
6. What food groups contain the most fat?
Dairy and Grains
Saturated fat?
Dairy and Grains
Cholesterol?
N/A

7. Do the food groups listed in question #6 also provide the most calories?
Yes
Why or why not?
Because they are high in carbohydrates

8. In what foods do you find Trans fats

None.
What impact can trans fats have on your health?
Trans fats raise bad (LDL) cholesterol levels and lower good (HDL) cholesterol levels
which increases risk of heart disease and stroke and is also associated with a higher risk
for developing type II diabetes.

9. What foods contain Omega 3 fats?

Vegetables, grains, and dairy
Why are these important to health?
Omega 3’s lower triglycerides in the blood, help stiffness and joint pain associated with
Rheumatoid arthritis, help with baby development.
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What is the current American Heart Association recommendation for Omega-3 Fats,
specifically servings of fatty fish?
They recommend to eat at least 2 servings of fatty fish a week.

10. What food groups contain the most Vitamin C?

Fruits and vegetables
Why is this vitamin important to health?
Aids in growth, development and repair of tissues in all parts of the body.

11.List 3 changes that you can make in your daily diet to achieve the recommended
nutrient levels.
1. Eat more of a variety of vegetables
2. Limit empty calories
3. Increase overall carb, protein and fat intake

IX. Conclusions
List 3 conclusions from this assignment and lab.
1. I’m not as healthy of an eater as I thought I was in terms of balance
2. My caloric intake should be almost double what I am currently consuming
3. I learned a lot about what foods provide what nutrients, minerals, etc. and it was very
eye opening. I have more knowledge on the subject and can improve my diet in terms of
balance, and overall caloric intake. This information is very good to know especially as
an athlete.
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