NFS 141--DIET ANALYSIS ASSIGNMENT – PART 3 – FORM E

Q1. YOUR AVERAGE Nutrient Intake COMPARED TO RECS: Macronutrients

A B C D E
ENERGY TABLE Use COLUMN D
info from Tables
Above
NUTRIENT Daily EI: What % of your How much energy Are you eating
AMOUNT you Part 1 TEE are should you eat too much, too
get on you getting? each day based on few kcals?
average/day (EI/TEE) your estimated
TEE?
Total Daily Energy Intake 1734 kcal 82 % 2112 I am eating too
(EI) (Kcal) few kcals.
NUTRIENT Absolute What % OF your
AMOUNT kcals DAILY ENERGY
you get on INTAKE Is this
average/day. amt? (Divide
kcal by EI)
Liquid Energy (Kcal) 237 kcal 14 % not known
Junk Food Energy (Kcal) 374 kcal 22 % not known
Alcohol (Kcal) 0 kcal 0 kcal not known
Raw F&V (kcal) 366 21% not known

Q2. YOUR AVERAGE Nutrient Intake COMPARED TO RECS: Macronutrients

A B C D E
NUTRIENT Absolute What % OF RECOMMENDED RANGE Are you
AMOUNT you your DAILY for nutrient? WITHIN
get on average ENERGY Look up DRI (RDA etc) or RANGE?
per day. Make INTAKE Is AMDR. Give absolute (in range,
sure value this amt? amounts or %, and a range low, or high)
correct (g, mg (Convert G if it’s a range. Place * next
or ug). From into kcal; then to those that
Part 2/Form 3 divide kcal by may be a
EI) problem
MACRONUTRIENTS Amount you % of your REC AMOUNTS Your status
consume Energy Intake
TOTAL PROTEIN (g) 53 g 11% AMDR %: 10-35 %_________ In range
Kcal range:173-607 kcal
_________
G range: 43-152 g_________
TOTAL Protein (g) RDA (g) generic: 46 g High
_________
RDA (g) BW: 49 g_________
Est. Animal Protein (g) 16 g 3% not known
Est. Plant Protein (g) 38 g 8% not known
% An PRO (Animal 31 % not known
P/Total P)
% PlantPRO (Plant 69% not known
P/Total P)

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Diet Analysis Instructions – PART 3 - Form E page 2 of 7
Q3. YOUR AVERAGE MacroNutrient Intake COMPARED TO RECS:

A B C D E
NUTRIENT Absolute What % OF your RECOMMENDED RANGE Are you
AMOUNT you DAILY ENERGY for nutrient? WITHIN
get on average INTAKE Is this Look up DRI (RDA etc) or RANGE?
per day. Make amt? (Convert AMDR. Give absolute (in range,
sure value G into kcal; then amounts or %, and a range low, or high)
correct (g, mg or divide kcal by EI) if it’s a range. Place * next
ug). From Part to those that
2/Form 3 may be a
problem
MACRONUTRIENTS Amount you % of your REC AMOUNTS Your status
consume Energy Intake
TOTAL 266 g 61 % AMDR %: _45-65________ In range
CARBOHYDRATE Kcal range: 780-1127 kcal
(g) _________
G range: 195-282 g_________
RDA (g) generic: 130______
Dietary Fiber (g) 25 g DRI-AI (g):25 g _________ In range

TOTAL FAT (g) 58 g 28 % AMDR %: _20-35________ In range

Kcal range: 347-607 kcal
_________
G range: 44-77 g _________
AI (g) generic: 83 g
Saturated fat (g) 15 g 1% AMDR %:0%-10% In range
Kcal range: 0 kcal-173
kcal_________
G range: 0 g- 19g _________
Trans fat (g) 1g 0.1 % AMDR rec:0-1%_________ In range
Cholesterol (mg) 106 mg DRI:300mg:_________ Low

Omega 6 (g) 16 g 0.9% DRI %: 0.6% High

AI (g): 12g_________

Omega 3 (g) 2g 0.1 % DRI %: 0.05 % _________ High

AI (g):1.1g_________

Q4. YOUR AVERAGE MicroNutrient Intake COMPARED TO RECS

A B C D E
VITAMINS & MINERALS From Part
TABLE 2/Form C
NUTRIENT Absolute RECOMMENDED RANGE for Are you
AMOUNT you nutrient? WITHIN
get on average Give minimum DRI (RDA/AI); RANGE? (in
per day. Make Make sure rec is specific to range, low, or
sure value YOU; gender and/or age high) Place *
correct (g, mg etc. next to those
or ug) that may be a
problem
MICRONUTRIENTS
Calcium (mg) 470 mg DRI-AI (mg): 1000 mg Low
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 TOTAL Iron (mg) 17 mg DRI-RDA (mg): 18 mg Low
Heme Iron (mg) 1 mg not known
Non-Heme Iron (mg) 16 mg not known
Heme % (Heme /Total Iron ) 6% not known
Non-Heme % (nonHeme 94% not known
/Total Iron)
Sodium (mg) 2961 mg DRI-AI (mg): ___1500 mg. High
Vitamin K (ug) 137 ug DRI-AI (ug): ______90 mg High
Potassium (mg) 2944 mg DRI-AI (mg): _________2600 mg High
Magnesium (mg) 373 mg DRI-RDA (mg): ________310 mg High
Folate (ug) 701 ug DRI-RDA (ug): ____400 ug High
Vitamin C (mg) 149 mg DRI-RDA (mg): ______75 mg High

Q5. Protein - Essential Amino Acids.

Trytophan (% of rec)
Valine (% of rec)
Threonine (% of rec)
Isoleucine (% of rec)
Leucine (% of rec)
Lysine (% of rec)
Phenylalanine (% of
rec)
Methionine (% of rec)
Histidine (% of rec)
205% Based on the DRIS, are you at risk of protein deficiency? _No, I
170% am not at risk of protein deficiency. ______
155%
180% Do you appear to be meeting your essential amino acid needs
152% based on the % of the recommendations shown next to your
134% values? Yes, I appear to be meeting your essential amino acid
needs based on the % of the recommendations shown next to
240%
my values. ________
168%
Does the absolute amount of EAAs meet the RDA weight-based
180%
recommendations that you calculated? Yes, the absolute
amount of EAAs meet the RDA weight-based recommendations
that I calculated. ________

• NOTE: if you get AT LEAST ~30g of Protein, your EAAs

should be mostly 100% or more. If they are NOT, then it is
likely due to Crono food choices—database items that did
not have all the nutrients listed as described in instructions
and video.

What percentage of your protein intake is animal protein vs.

plant protein? The percentage of my protein intake is 23%
animal protein vs 77% plant protein. ____________________

Which can you increase to increase your plant protein intake?

_____________
Rice and beans.

Q6. Essential Nutrients Review the tables you filled out above listing your average macro- and
micronutrient intakes for the 3- days that were tracked. Compare them to the recommended amounts. List
each nutrient that you may not be getting enough of. Note Its function. Then list foods you can eat that can
increase your intake of that nutrient. If you need to omit an item, list what you might substitute with instead.
(insert more rows if you need to list more nutrients)

Nutrient to be Role in Body

Improved
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 Cholesterol Dessert, crab, egg.
• It helps in the
production of sex
hormones and of
bile. It also builds
blocks for human
tissues.

Calcium It helps in the Sardine, milk, yogurt.

formation and
maintenance of
healthy teeth and
bones

Total iron It helps in the storage Peas, dried raisin, red meat.
and use of oxygen in
our muscles.

Q7. Typical Eating Patterns: List 2 typical examples of meals that you might eat with your current
eating habits (before improvements you have made since tracking foods on your 3-day diet log:

MEAL USUAL FOODS – Typical Meal 1 USUAL FOODs – Typical Meal 2

Breakfast Most morning I have 2 piece of Bread and 2 Some other times, I might have 1
bananas. apple in the morning.
Lunch When I eat lunch, I mostly have 2 bowls of Not that often, but I eat 2 Peanut
Kellogg cereals and milk. 500 ml Tap water butter sandwich sometimes when I
don’t have cereals.
Snack Most of time I snack 2 medium bananas. I sometimes snack 1 Skittles bag
when I feel like eating candies. 500 ml
tap water
Dinner Everyday I dine 1cup Rice and beans. When I am not at home for diner, I,
twice a month a week, dine 1 Chicken
wigs .
Snack Every night I snack 2 apples. 500 ml tap Once a week, when there is no apple,
water I snack 4 piece of strawberries.500 ml
tap water

Q8a. SAMPLE NEW DIET PLAN (see instructions)

AREA to be Possible Foods Planned Foods

improved
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 Calcium (Low) milk 1 cup of Almond milk every morning.
Total Iron (Low) Peas, dried raisin.. Get 3 box of California sun dried raisin a
week, 1 cup of green peas from frozen at
lunch twice a week.
Vitamin C (High) Cut out fruit bananas, apple. Get half of usual fruit intake. Instead of 2
bananas and apples per day, get 1 of them
per day.
Cholesterol (Low) Dessert, crab, egg. Get Rice Krispies for snack, Crab leg
every other week, boiled eggs twice a
week
Potassium (High) Cut out beans and wild rice. Instead of dining rice and beans everyday,
dine Easy tuna casserole twice a week.
Q8b. IMPROVED Eating Patterns: Looking at the areas you could improve, and the foods you could add
or substitute in Q14a, modify your ‘typical’ eating days with 2 new improved variations. NOTE: You can add
veggies to meals, add seeds or greens, fruit, etc. Remove excess oil and eat more fruit instead, etc. Aim to
reach green in all or most items on Crono.

MEAL IMPROVED FOODS – Typical Meal IMPROVED FOODs – Typical Meal 2

Breakfast Add Almond milk to bread and bananas. 1 apple
Cut out 1 of the 2 apples
Lunch 2 bowls of Kellogg cereals and milk. Cut out 1 of 2 Peanut butter
sandwiches, add easy tuna casserole
Snack 1 medium banana. 500 ml tap water 2 Rice Krispies. 500 ml tap water.
Dinner 1cup Rice and beans Cut out chicken wigs, add crab leg
Snack 1 apple. 500 ml tap water. 1 box Sun dried raisin. 500 ml tap
water.

Q9. OVERALL What do you consider to be the strengths and weaknesses of your diet? How can you (and
will you) improve? Choose 2 things you learned from Proteinaholic and/or The Cheese Trap and relate them
to your eating pattern and how it may (or may not) affect your food choices going forward. Comment on how
your view on nutrition has changed since the start of the semester and how you diet has changed (or what
you might be planning to do to improve.) Answer:

In my diet, I have three strengths. One of them is back pain that makes me drink water to help it get away.
My second strength is my laziness to wash dishes that make me eat fruits instead of greasy wash needed
food. My third strength is my non-love to cook and eat food. It’s beneficial because I won’t be eating food
until I have to, such as when I need the energy to do activities and not die from starving. According to “
Proteinaholic”, I learn that fruit “contains an average of about 15 grams of carbohydrates, mostly as sugars,”
that can add up to my carbohydrates counts, which will reinforce my energy to do activities. However, I get
more energy after eating a bowl of rice and beans when I remember to do it because they contain starch
and iron. (Whitney&Rolfes,118)

In my diet, I have a lot of weaknesses. One of them is that once I sleep or need to sleep, I forget if I need to
consume. That makes me skip meals and getting too many nutrients when I finally eat that will cause me to
have malnutrition. In the future, I will put a timer to remind me to eat and try to eat whether I am hungry or
not to create a balance in my nutrients intake.

Since I started this class, I became more aware of what and when I am eating. I used to skip meals for a
day or 2; now, even if I might skip dinner, I eat every day. According to the book “proteinaholic”, I learn that
when there is potassium toxicity, it can cause “ Muscular weakness; vomiting; if injected into a vein, can
stop the heart.” It matters because I am usually weak and have a fast pace heartbeat. Additionally,
Cronometer reveals to me that I have a high diet in potassium. In the future, I will decrease my intake of
potassium which I get mostly from fruits. (Whitney&Rolfe, 369)

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Q10. EXTRA CREDIT (5 points to diet project grade) (you will not lose points if you choose not to do
this.) Use your new improved menu in Q14b and re-enter each 1 day into Crono ,including the
healthier modifications you have made. To get the extra credit for this item, include screenshots of
all the GREEN rec lines in your nutrient tables at the bottom of your Crono days. Include GREEN
micronutrient and nutrient tables. See instructions.

* Before turning in the assignment, reread the instructions carefully to make sure you have done everything
requested. CHECK OFF each item in the instructions to make sure you have completed what is asked of
you. Then upload as usual in the BB content area. Make sure your pages are visible after you upload them.
TRY TO CONDENSE THIS DOCUMENT AFTER YOU HAVE COMPLETED SO THAT IT IS FEWER
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