Dietary Intake Assessment Template

How to use this template:

• Write down in the columns the food and the amount you think you ate for each day at each meal or snack e.g. 1 banana muffin, 4 Smarties.
Estimate amounts by using tools such as the size of a fist (around 1 cup) or a deck of cards (about 100g).

• Include brands and details where you can e.g. look for the serve size in grams or mLs from the label if that helps.

• Keep your diary with you during the day. Fill it out as you go – don’t rely on your memory at the end of the day. (You can open the
document on your smart phone or jot down in notes or in hardcopy and type it up later to make sure you don’t forget)

• Be honest and write down EVERYTHING you eat and drink, including small things like a cappuccino or a glass of beer/wine.

• Most people ‘forget’ small non-meal items especially nibbles and between-meal extras. Don’t change your eating habits but be aware of
these and record them.

• Don't forget what you drink - milk, juice, soft drink, tea or coffee with sugar, sports drink, wine and beer all count as "food".

• Once you have filled out the food diary, tally to number of serves of each food group you had throughout the day in the columns provided.
Once you’ve calculated the number of serves for each food group for the two days, fill out the ‘total serves table’ and average the two days.

• You will then use the total serves table to answer the applicable questions in your report.

• You will have completed a sample of this process in the tutorial in weeks 2 and 4, but there will also be a sample assessment on
Blackboard for you to follow should you need.

• Please ensure you answer all of the questions asked in the report section of this template. This will be a large proportion of your marks as
you will be applying the information you have discovered to your daily dietary habits. Adhere to the word limit as specified for each
question.

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
PERSONAL DETAILS – Table 1
Before you begin, please enter your personal details in the table below. These will be used to calculate your recommended number of
serves for each food group and Recommended Daily Intakes (RDIs) or Adequate Intakes (AIs) for your three chosen nutrients.

SID 490379938

Age 19

Gender Male

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
YOUR FOOD DIARY SID: 490379938 Date:11/07/19 Weekday or weekend: Weekday

Time What I ate and drank Amount Vegetables Fruit Grain Lean meat Dairy and Discretionary
(cereal) and alternatives
(cups, mls or grams) foods alternatives

Breakfast Microwaved oats with milk and 92grams 3.10

banana
- Uncle Toby Oats quick
sachets
- Medium Banana 85grams 1.00

- Light milk 1.5 cups 1.50

Lunch Pan fried chicken with rice and 578gram(raw) 6.08

steamed vegetables
- Lilydale Australia Free
Range - Chicken breast
fillet
- Market Fair Garden Peas 160grams 2.13

- Light taste olive oil 15grams 1.00

- Masterfoods tomato sauce 15ml 0.03

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
 - Aldi - Brown Jasmine Rice 250grams 2.50

Dinner Spaghetti Bolognese with grated 218 grams(cooked) 2.20

cheese and vegetables
- Remano fettuccini
- Hunt’s Tomato paste 139grams 1.85

- 5 star lean beef mince 140 grams (raw) 1.40

- Aldi Full Fat Cheddar 17grams 0.43

Cheese 20 month

- Aldi Market Fresh steamed 50grams 0.66

broccoli

- Aldi Market Fresh steamed 50grams 0.66

carrots

- Aldi Market Fresh steamed 50grams 0.66

cauliflower

Through Tap Water 3.6L

out day

TOTAL 5.96 1.00 7.80 7.48 1.93 1.03

SERVES

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
YOUR FOOD DIARY SID:490379938 Date:13/07/19 Weekday or weekend: Weekend

Time What I ate and drank Amount Vegetables Fruit Grain Lean meat Dairy and Discretionar
(cereal) and alternatives y
(cups, mls or grams) foods alternatives

Breakfast Peanut butter sandwich 80 grams (2 slices) 2.00

- Aldi Bakehouse - Mixed
Grain bread
- Bega - peanut butter 45grams 1.50
natural, no added sugar
or salt
Pink Lady Apple 100 grams 1.00

Lunch Roast chicken 275grams 3.44

Medium Banana 85grams 1.00

Snack Ham sandwich 80 grams (2 slices) 2.00

(3:00pm) - Aldi Bakehouse - Mixed
Grain bread
- Berg Smallgoods - 100grams 2.00
Sliced Leg Ham

Dinner Bacon and eggs with avocado 200grams (4 eggs) 2.00

on toast
- Poached Eggs

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
 - Alid Rindless Short Cut, 70grams 1.40
Bacon

- Aldi Bakehouse - Mixed 80 grams (2 slices) 2.00

Grain bread

- Hass - Avocados 17 grams 0.23

- Masterfoods tomato 15ml 0.03

sauce

Throughout Tap Water 3.4L

day

TOTAL SERVES 0.23 2.00 6.00 6.94 0.00 3.43

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
YOUR TOTAL SERVES OF FOOD GROUPS - Table 2
Copy the total serves of each of the five food groups from the food diary above into Day 1 and Day 2 rows. Calculate your average number of
serves of the food groups and then use the recommended the recommended food serves calculator at
https://www.eatforhealth.gov.au/node/add/calculator-servings to work out the number of serves of each food group you should be eating each
day, copied into the last row of the table appropriate for your age and gender.

Time Vegetables and Fruit Grain (cereal) Lean meats and Milk, yoghurt, cheese Discretionary foods
legumes/beans foods, mostly poultry, fish, eggs, and/or other
wholegrain and/or tofu, nuts and seeds alternatives, mostly
high cereal fibre and legumes/beans reduced fat
varieties

DAY 1 5.96 1.00 7.80 7.48 1.93 1.03

DAY 2 0.227 2.00 6.00 6.94 0.00 3.43

AVERAGE 3.09 1.50 6.90 7.21 0.97 2.23

NUMBER OF
SERVES

RECOMMENDE 6 2 6 3 2.5 0-3

D NUMBER OF
SERVES*

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
YOUR NUTRIENT REQUIREMENTS – Table 3
Enter the recommended daily intakes (or adequate intakes) for all of the six nutrients in the following table. You can find the values at
https://www.eatforhealth.gov.au/node/add/calculator-nutrients by entering your personal details.

Then, using NUTTAB database as shown in the tutorial in week 4, calculate the average amount of the three nutrients you chose to analyse
matched to your family history of disease, calculated from the foods that you ate:
http://www.foodstandards.gov.au/science/monitoringnutrients/afcd/Pages/foodsearch.aspx

RECOMMENDED DAILY INTAKE YOUR AVERAGE INTAKE

(RDI) OR ADEQUATE INTAKE (AI)

PROTEIN (g/day) 64 198.6

FIBRE (g/day) 30 32.8

SODIUM (salt) (mg/day) 460-920 3231.5

CALCIUM (mg/day) 1000

IRON (mg/day) 8

FLUIDS (mL/day) 2.3

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
DIETARY ANALYSIS REPORT
Using the information you have calculated on the previous pages, answer the following questions. Type your answer straight into this word
document, under each question. Word limits are a guide to show you how to approximately balance your answer lengths.

We would recommend that instead of rewriting the figures from the nutrient tables, that you refer to them in-text eg Table 3 shows XYZ. This
will help keep your word count down. Read each question carefully and do not skip any.

1. Discuss how your eating patterns tie into the concept of ‘holistic health’ and your philosophy of eating. Is your food diary a typical
representation of your daily diet? If not, why not? (150 words)

2. Discuss and link how well your average intake of the five food groups and discretionary foods (seen in Table 2, calculated from your food
diary) follow the Australian Dietary Guidelines recommendations across the two days recorded. Are any food groups significantly high or
low in intake? If so, is this because you make a conscious effort to eat/avoid these foods? You may round your food groups up or down to the
nearest half so comparison is easier. (300 words)

3. State which three nutrients you chose to analyse and after referring the reader back to Table 3, were there any nutrients that were much higher
or lower than the recommended intake appropriate for your age and gender? For your three chosen nutrients, critically analyse your foods and
beverages and link the medium to high intakes of the nutrients to which foods would have contributed towards these levels. If you consumed
less than 50% of the RDI/AI for any of the three nutrients, which foods or meals are rich sources of that nutrient that you should incorporate
into your diet? (600 words)

4. Using appropriate literature discuss any potential implications of your current intake. For example any diseases that you are at risk of
developing if your intake remains as is. If by chance your intake is perfect, discuss the positive influence of your diet on your future health.
(550 words)

5. What are the main improvements that need to be made to better meet your recommendations? Please discuss five practical changes you could
implement in your daily diet to make these improvements and be specific with which foods this could include and how you would make
substitutions to your current diet successfully. (400 words)

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
Q1.
Holistic health is an approach to life that, rather than focusing on illness or specific aspects, instead prioritises the overall wellbeing of the
individual (Walter, 2019). This is done by considering all aspects of health including: sleep, stress management, physical activity, nutrition,
mental health, personal relationships and spiritual relationships. My eating patterns tie into this concept of ‘holistic health’ as I am
continually trying to fulfil each aspect of holistic health. For example, if I feel particularly stressed, I will enjoy a high carbohydrate meal
to feel better, hence my diet is personalised to adhere to my individual requirements in achieving holistic health.
My philosophy of eating is to set goals in life and eat such that those goals are met. Currently these goals are to gain muscle whilst
remaining functional, staying physically health and enjoying life. As such my eating patterns are personalised to a higher protein diet that
still attempts to provide all necessary nutritional benefits, but only select foods that I enjoy.
This food diary is not a typical representation of my daily diet. Multiple factors contribute to my food each day, including availability,
social outings, emotions, physical needs, thus it is impossible for this diary to represent my typical diet.

Q2.
My average consumption of fruit, grains (grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties) and discretionary
foods followed the Australian Dietary Guidelines (ADG) accurately. My intake of fruit was only 0.50 serves less than the ADG
recommended 2.00 serves. My intake of grains was only 0.90 serves more than the ADG recommended 9.00 serves. Finally, my
consumption of discretionary foods was 2.23 servings, and as such fell within the ADG’s recommended 0-3 serves. My serves of fruit
remained acceptable due to the banana I ate each day and the occasional apple I would have as a snack. My sufficient grains intake was
due to my large intake of multigrain bread and rolled oats. Additionally, I ate little discretionary foods (Australian Government Department of
Health, 2019).

Conversely, my average consumption of vegetables (vegetables and legumes/beans), protein (lean meats and poultry, fish, eggs, tofu,
nuts and seeds) and dairy (milk, yoghurt, cheese and/or other alternatives, mostly reduced fat) did not follow the ADG recommended
number of serves. My intake of vegetables was 2.91 serves less than the ADG recommended 6.00 serves, and hence significantly low. My
intake of protein was 4.21 serves more than the ADG recommended 3.00 serves, and hence significantly high. Furthermore, my intake of
dairy was 1.53 serves less than the ADG recommended 2.50 serves, thus significantly low.

As seen from my food diary, my vegetable intake varied enormously from 0.23 serves to 5.96 serves, resulting in a low average intake. I
do not specifically avoid eating these foods, however there is often limited supplies in the fridge. In order to improve this intake, I must
place more priority on vegetables whilst grocery shopping, to ensure their availability for cooking. I can also pack carrot sticks to snack
on throughout the day (Cancer Council NSW, 2019).

My average protein intake was significantly high due to large consumption of chicken breast, with some meals providing 6.08 servings of
protein. I make a conscious effort to have large amounts of protein in order to build muscle mass and consequently benefit my
powerlifting career. Despite this, 7.21 servings of protein per day is excessive and requires reduction. Thus, my protein servings sizes
should be reduced and the protein rich foods (chicken) should be replaced with lower protein alternatives.

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
My dairy intake was also significantly below the recommended guidelines, as my primary dairy source was milk and I only had this for
breakfast on few days. As such, this current intake is poor and insufficient. This can be improved by having a warm glass of milk in the
evening or having yogurt with each breakfast (Dairy Australia, 2019).

Q3.
The three nutrients that I chose to analyse were protein, fibre and sodium intake. In order to generate my average intake of nutrients
versus the recommended daily intake (see table 3), NUTTAB was used to calculate my average daily intake (Food Standards Australia New
Zealand, 2019) and eatforhealth was used to calculate my recommended daily intake (Australian Government Department of Health, 2019).
My protein and sodium intake were much higher than the recommended intake for a 19-year-old male, whereas my fibre intake was on
par with the recommended intake for a 19-year-old male.

My average daily protein intake was 198.6g, which is far more excessive than the recommended intake of 64g. Whilst I need extra protein
to accommodate for my weight training lifestyle and to build muscle mass, my protein intake is currently far too high and requires
reduction. As such dietary changes are required to fix this issue. The foods that contributed to this high protein intake were: pan fried
chicken breast(129g protein), roast chicken(75.6g protein) and lean beef mince(32.1g protein). Firstly, whilst pan fried chicken breast is
a low-fat, lean meat option, the serving size of 578 grams is excessive and should be substituted for a smaller serving size of 190 grams.
This would provide 42 grams of protein, reducing my excessive protein intake. Moreover, the roast chicken serving size of 275 grams is
also too high, and should be substituted for a smaller, more nutrient rich option, such as a 150g serving of mackerel. This will increase
variety to the diet whilst simultaneously reducing the meal’s protein content to an acceptable 28g and providing a good source of omega-
3 fatty acids. Finally, whilst the lean beef mince provided an adequate amount of protein(32.1g), it was not a nutrient rich food choice as
it contains meat trimmings (McIntosh, 2019). As such, this food could be substituted for butchers’ lean beef mince, which would contain
more reliable beef.

My average sodium intake was 3231.5mg per day and hence far more excessive than the recommended 460-920mg intake. The foods
that contributed to this significant sodium intake were: tomato paste(876mg sodium), 6 slices of mixed grain bread(1014mg) and leg
ham(1250mg). Firstly, the canned tomato paste was a poor food option as it likely has added salt and was processed (Deakin University,
2019). Substituting this canned tomato paste for homemade, unsalted diced tomatoes is a lower sodium and unprocessed option.
Alternatively, replacing it with an unsalted variety of tomato paste also reduces the total sodium content. Additionally, my intake of
mixed grain bread significantly influenced my disproportionate intake of sodium. Whilst mixed grain bread is a low glycaemic index (GI)
carbohydrate source and a high source of fibre (Dr Jennie, 2019), 6 slices per day is extreme and requires alterations. Since bread is a
favourable source of carbohydrates, this serving size should be reduced to 2 slices per day, retaining its place within the diet, yet
reducing sodium intake. The processed leg ham was a nutrient poor discretionary item and also added a substantial 1250mg of sodium to
my diet. This snack could be replaced with a handful of raw almonds which are nutrient rich; containing healthy fats, fibre, protein and
negligible sodium (Leech, 2019) (Australian Government Department of Health, 2019).

Lastly, my fibre intake was an adequate 32.8g per day, adhering to the recommended intake of 30g. The food choices that contributed
greatly to this adequate intake were: oats(8.7g fibre), garden peas(6.1g fibre) and brown rice(8.8g fibre). These were all great food
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
choices as the oats were a low GI food choice and brown rice was a medium GI food choice (Publishing, 2019). Garden peas are also a
nutrient rich source of antioxidants (vitamin A, C, E). However, substituting brown rice for lower GI basmati rice would improve these
food choices.

Q4.
Currently this diet exhibits strong patterns of high protein intake, high sodium intake and moderate fibre intake. Additionally, this diet
lacks sufficient servings from the vegetable and dairy food groups.

Currently my protein intake is 134.6g more than the recommended daily intake placing me at potential risk of developing diseases
related high-protein diets. High protein consumption, under various conditions, has been from to lead to acceleration of chronic kidney
disease, increased diuresis (excessive urine production (Christiano, 2019)) and hyperaemia (an excess of blood in the vessels of organs
(Watson, 2019)) . However, due to the lack of a universally accepted definition for a high protein intake, the implications of such diets are
still under discrepancy. Whilst I am at increased risk of developing high-protein related illnesses, my personal context as a weightlifter
means I require a higher protein intake than that of an average 19-year-old male, hence reducing the significance of this risk. (Friedman,
1986)

Currently my sodium intake is 2311-2771mg more than the recommended intake. This dietary pattern potentially places me at risk of
developing sodium related illnesses. High sodium intake raises the amount of sodium in the bloodstream, reducing the kidney’s ability to
remove water from blood, resulting in a higher blood pressure (Blood Pressure UK, 2019). This hypertension which has been associated with
high sodium intake furthermore increases the risk of heart disease in individuals (Cox, 2019). Additionally, heart attacks are prevalent
within my family history, increasing my risk of developing heart related diseases and the dangerous implications of my current sodium
intake.

Conversely, my dietary intake of vegetables is insufficient compared to the recommended daily servings. This pattern of lacking
vegetables has a high potential impact by increasing the risk of cardiovascular disease. A 2001 study into fruit and vegetable intake and
risk of major chronic disease found that vegetable intake had an inverse association with risk of developing cardiovascular disease.
Additionally, green leafy vegetables had the strongest inverse association with cardiovascular disease (Hung et al., 2004). Not only does my
current diet lack vegetables, it also contains 0 forms of green leafy vegetables. This diet and my family history of heart attacks places me
within a higher risk category for developing cardiovascular disease unless my current intake changes.

Lastly my dietary pattern lacks sufficient servings from the dairy food group. This has the potential to cause deficiencies in critical
nutrients such as calcium and vitamin D (Dairy Council of California, 2019). Calcium deficiencies have been linked to osteoporosis in the long-
term future due to bones thinning and becoming less dense. Additionally, my high sodium diet promotes the excretion of calcium,
furthermore reducing my overall absorption of this vital mineral (Kleeman, Bohannan, Bernstein, Ling & Maxwell, 2015). 60mg of calcium is
excreted per 2000mg, consequently increasing the risk of me suffering from fractured bones and osteoporosis in the future if my dairy
intake is not increased (Birge, Keutmann, Cuatrecasas & Whedon, 2013). Despite the fact that I have no family history of calcium deficiencies or
osteoporosis, my dietary intake has increased the risk of osteoporosis and thus needs alterations.
ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
Whilst it is unlikely that I will develop any of these disorders, my dietary intake plays a huge role in increasing the risk of these disorders
affecting me in the future. As such my diet needs refining to reduce this danger.

Q5.
Currently my diet is excessive in protein, excessive in sodium, insufficient in dairy and insufficient in vegetables. As such the main
improvements required are to reduce protein and sodium intake and increase dairy and vegetable intake.
My first goal is to remove half my current intake of processed meats such as store-bought leg ham and bacon. However, if I crave such
meals, I plan to use non-processed, butcher’s meat instead. Not only will this reduce my protein intake, but reduce my risk of
cardiovascular disease as this has been linked to high consumption of processed meats (Micha, Michas, Lajous & Mozaffarian, 2013). This is
especially necessary considering my family history of heart attacks.
My second goal is to reduce my sodium intake by substituting full-salt cans of food (such as canned tomato paste) for ‘no added salt’
varieties. This is more realistic than removing all sodium as I enjoy adding salt when cooking, adhering to my ‘live to eat’ ideology.
My third goal is to increase my dairy intake by ensuring I have 1.5 cups of milk for breakfast each morning. If I choose not to have cereal a
particular morning, I will still implement this goal by having a glass of milk. This is important to retain adequate calcium levels, which is
particularly necessary to provide bone strength for my weightlifting career (Osteoporosis Australia, 2019).
Cardiovascular disease has been associated with inadequate vegetable intake; hence my fourth goal is to increase my vegetable
consumption. This can be done by placing greater priority on buying vegetables whilst shopping, as my current diet lacks vegetables due
to their limited availability when cooking. This can be done by writing reminders to myself to buy peas, broccoli and asparagus whilst
shopping. I will then add all three of these vegetables to my diet, ensuring I add them to the plate first to prevent disproportionate eating.
My final goal is to limit my intake of egg yolk, and as such reduce my total cholesterol intake. Currently my diet includes 4 poached eggs.
My goal is to substitute this for a maximum of 2 poached eggs and then use eggs whites if I need extra. I am already prone to
cardiovascular disease due to family history; hence this is very important (Northwestern University, 2019).
Word Count: 2209 (including in text citations)

References
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servings
How to boost fruit + veg | Cancer Council NSW. (2019). Retrieved 26 July 2019, from https://www.cancercouncil.com.au/cancer-prevention/diet-exercise/nutrition-
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servings

ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY
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Christiano, D. (2019). Diuresis: Definition, Causes, Treatment, Outlook, and More. Retrieved 26 July 2019, from https://www.healthline.com/health/diuresis
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Micha, R., Michas, G., Lajous, M., & Mozaffarian, D. (2013). Processing of meats and cardiovascular risk: time to focus on preservatives. BMC Medicine, 11(1). doi:
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ASSESSMENT TEMPLATE DIET & NUTRITION FOR HEALTH & SPORT EDGU 1003 UNIVERSITY OF SYDNEY