Please bold the questions and then type your answer.

1. Calories (4 points)
a. Do you think the recommended calories are accurate to meet your diet
and exercise needs? Why or why not? Did you consume more or less of
the recommended calories?
I do believe that the recommended calories are accurate to my diet and exercise needs as I
often find myself between the weights of 166-172 and I am eating just a little under the calorie
needs which means I am maintaining without gaining really. I do also feel as though I don’t need
all of those calories and can maintain weight at around 300-500 less calories as I have stayed
roughly the same weight.

2. Macronutrients (5 points)
a. List the actual gram amounts you consumed and the recommended
amounts of each macronutrient for the average of the three days.
b. Were you above or below the recommended amounts of each of the
macronutrients?
c. If you were above or below the recommended amount, list 3 foods that
would help you more closely match your recommendations for each
macronutrient.
1. Protein
a. Recommended: 61.7 grams
b. Actual: 249 grams
1. Carbohydrates
a. Recommended: 510 grams
b. Actual: 301 grams
1. Fats
a. Recommended: 115 grams
b. Actual: 126 grams
2. I was above in protein and below in carbohydrates
3. I would just have to start eating less protein dense and more carb dense foods such as:
Bananas(Which I do eat a lot we are out of them right now though) Potatoes(not just fries either)
Brown rice(instead of white rice)

3. Micronutrients (8 points)
a. List the vitamins and minerals you were below the DRI Goal on your bar
graph.
b. Chose 3 micronutrients that were below the recommendation and list 3
foods that would help increase EACH of these micronutrients. (9 foods
total)
 1. Vitamin A, Vitamin E
Well since only two were below I will say I need to reduce my sodium intake which
would involve eating less salty foods or limiting my sodium consumption while adding it
to meals
Vitamin A: Some foods that could increase my vitamin A would be: Carrots, Spinach,
Broccoli
Vitamin E: Some foods that could increase my vitamin E would be: Almonds, Peanuts,
Beets

4. Fluid & Fiber (4 points)

a. Did you meet your water and fiber recommendations? What was your
recommended water intake and actual intake?
b. List three foods that are considered a good source of fiber
Water: Yes I did meet my water recommendations, it was hard for me to track how much water I
drank throughout the week but I usually would just go off of how many of my hydroflasks I
drank throughout the day, I also don’t really drink other drinks other than water and milk so it
really helps getting it in easily
Recommended for water: 3700 grams
Actual for water: 4316 grams
Fiber: My fiber was below what it normally should be and is one of the few things I missed out
on. I usually do a good job at eating fruit so fiber isn’t usually a problem for me however in these
past few days it has been.
Three good foods for fiber could be: Apples, Whole grains, and beans

5. MyPlate (5 points)
a. How did your intake compare to the recommendations for EACH food
group according to MyPlate?
I actually did pretty good for most the categories except for grains which I missed out on about
35% of what I needed, as well as protein I went way to over board getting roughly 339% of what
I needed

6. Would you recommend this website/program? Why or Why not? (3 points)

If you are able to get all of the foods you can search then yes. However I did not really like using
the food search up program and felt as though I couldn’t get an accurate reading of all of the
foods I ate as some of them simply didn’t show up. I really do like the food reports it can give
me as they break down the nutrients really well, I just wish they contained more food in their
database.
 7. BMI (5 points)
a. Determine your BMI; show the calculations.
b. What category (normal weight, overweight, etc.) does your BMI put you
in?
c. Do you feel BMI accurately reflects your health and body weight? Why
or why not?
1. 77.3 kgs/1.78meters^2= roughly 24.4 BMI
2. This puts me in the normal weight to almost overweight BMI
3. I feel as though it does not accurately reflect my body weight and health. The reason is I
workout on a 4-5 day basis and am very lean for being 170 so I would almost want to put
my BMI around 20 as I am hungry all the time while still having a “heavy set” of body
weight.

8. Summary (6 points)
a. Based on what you learned from the analysis of your 3-day food record,
what are 3 improvements you could make to your diet?
b. List 3 ways you plan on implementing each of those changes.
I would have to say the 3 improvements I could make on my diet are
a. Cut down on processed protein/protein in general
b. Focus on getting more carbs for more energy or at least maintain the carb load
c. Get my fiber up quite a bit

Three ways I plan on implementing these changes are

a. Eat less meats and more veggies
b. Eat more whole grains and less white rice
c. Do more research on which fruits give the most fiber for the least amount of
consumption.