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QUESTION 1
Underweight (<18.5) Healthy (18.5 – 24.9) Overweight (25 – 29.9) Obese (≥30)
(c) Does your BMI accurately represent your body composition (circle)? Yes No
Why or why not? Because my height and weight did not fluctuate greatly.
QUESTION 2
(a) Calculations to obtain number of calories consumed (Show all work below to receive full credit.)
Protein: 73.519 g
CHO: 183.275 g
Fat: 57.479 g
Alcohol: 0 g
(c) Total number of (kilo)calories consumed (under Intake column in Intake vs. Goals section):
1,639.971 kcal
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(d) Difference between 2(c) and 2(b). Use the absolute number only. (Recalculate if answer is more
than 100 calories.): 1,639.971 – 1,544.487 = 95.484
QUESTION 3
(a) Calculation of your calorie distribution percentages (Show all work below to receive full credit.)
Protein:
CHO:
Fat:
Alcohol:
(b) Source of calories per national standards (c) Sources of calories per 3(a) calculations:
TOTAL __________%
QUESTION 4
(a) The percent of calories from protein recorded in 3(c) fall inside and at the middle-end of the
national standard printed in 3(b).
(c) N/A.
QUESTION 5
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(a) The carbohydrate percentage recorded in 3(c) falls inside and at the middle-end of the national
standard printed in 3(b).
(b) This is intentional to meet the MyPlate healthy way of thinking and to control the carbohydrate
percentage in the moderate range. I’m not lactose intolerant.
QUESTION 5 (continued)
QUESTION 6
(a) The fat percentage recorded in 3(c) falls inside and at the middle-end of the national standard
printed in 3(b).
(b) This is not intentional because I wanted to follow a low-fat eating habit, but high-fat content
foods greatly surrounded my diet.
(c) Source of fatty acids based on national standards: Saturated fat: <10% Trans fat: <1%
(d) Source of fatty acids in Fat Breakdown section: Saturated Fat: 9.931% Trans fat: 0.184%
f) Essential fatty acids (EFA) DRI (19-50 yr.) (g) EFA Intake based on 3-day average intake:
Vitamins Minerals
(b) For each vitamin and mineral listed in 7(a), list three specific foods (for example,
broccoli, not vegetables) you can eat to increase your intake of that nutrient.
Less than 1,353.279 mg Remain the same Continue to eat: bacon, chili
(b) Sodium
2300mg (UL)
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QUESTION 9
(a) SMART goal #1 – To increase my fiber intake. I will add one vegetable to my lunch on Tuesday,
Wednesday, and Thursday, and reevaluate after one month. If it works, I will add one vegetable to
my lunch on Monday.
(b) SMART goal #2 – To add a new food to my daily intake. I will add one serving of beans to my
breakfast on Tuesday and Thursday and reevaluate after one month. I will add one serving of beans
to my breakfast on Friday.
(c) SMART goal #3 – To reduce my added sugar intake. I will reduce milk chocolate in my snack time
on Tuesday, Wednesday, and Thursday, and I will add one cup of soymilk to compensate for the
reduced intake. Then, reevaluate after one month, if it works, I will reduce milk chocolate in my
snack time on Monday.