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INSTRUCTIONS - Nutritional Analysis Tool, ver. 2.

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Worksheet

Diet Analysis
24-Hour Recall A. Components of Energy Intake:

To get "Your Intake" values (g) for Protein, Carbohydrate, Fat-Total, Saturated Fat, Monounsaturated Fat, and Polyunsaturated Fat, - copy the values from your print-out column "Analysis Tool Total". Multiply each by the factor below (4 or 9) to get Kcal. To get "% of Total Kcal" divide the "Kcal" column by Total Kcal (Calories) and multiply by 100. Round values to nearest whole number. My Total Kcal are _________ kcal (Calories)

Nutrient Protein (Pro) Carbohydrate (Carb) Fat - Total (Fat) Saturated fat (satF) Monounsaturated fat (monoF) Polyunsaturated fat (polyF)

Multiply by 4 4 9 9 9 9

Kcal

% of Total Kcal

Protein:
How many grams of Protein did you consume per kg body weight? (grams Protein body wt in kg) Endurance athletes should obtain 1.2-1.4 g protein/kg body weight. Did you consume this amount? Weight training athletes should obtain 1.41.6 g protein/kg body weight. Did you consume this amount? _____g Pro/kg yes no

yes

no

Fat
The American Heart Association makes the following recommendations. Did you meet the recommendations listed below: 30% or less of your kcal from total fat 10% of your kcal from saturated fat 300 mg or less from cholesterol yes yes yes no no no

Carbohydrates
How many grams of Carbohydrate did you consume per kg body weight? (grams Carbohydrate body wt in kg) According to the American Dietetic Association athletes who compete in endurance events or train exhaustively on consecutive days should receive 65% to 70% of their kcal from carbohydrate. Did you receive this amount? Recommendations for carbohydrate intake have also been stated based on body ____g Carb/kg

yes no

yes no

weight. This is particularly important for athletes whose total calorie intake does not match their expected needs. Athletes involved in heavy training may require as much as 810g carbohydrate/kg body weight. Did you receive this amount?

B.

Meeting RDAs for Vitamins/Minerals

Did you get at least 67% of the RDA for the nutrients listed below: If not place an X or highlight the nutrient. Calcium (Cal) Iron (Iron) Vitamin A (VitA) Vitamin C (VitC) Thiamin (Thia) Riboflavin (Ribo) Niacin (Nia)

C. What Foods Were Highest in.....

This section will show you what specific foods you ate during the 24-hr period that contributed to your intake of fat, cholesterol, sodium, and other nutrients. Using the Spreadsheet of your printout (food1, Food2, etc), what one food in your 24-hr list was the highest source for each of these nutrients or food components? Nutrient Calories (Calories) Protein (Pro) Fat (Fat) Carbohydrate (Carb) Fiber (Fiber) Sodium (Na) Potassium (Pot) Saturated fat (satF) Monounsat fat (monoF) Polyunsat fat (polyF) Cholesterol (Chol) Highest food source (fill in)

D. Additional Useful Nutrition Stuff on the Web

Food composition (USDA Lab) http://www.nal.usda.gov/fnic/foodcomp/ RDA Tables http://www.nal.usda.gov/fnic/dga/rda.pdf ASNS Nutrient Information: summaries http://www.nutrition.org/nutinfo/ Food Guide Pyramid http://www.usda.gov/cnpp/pyrabklt.pdf Dietary Guidelines for Americans, 2000 http://www.usda.gov/cnpp/DietGd.pdf Food and Nutrition Information Center (FNIC). Enter Sports Nutrition as a search term http://www.nal.usda.gov/fnic/etext/fnic.html Gatorade Sport Science Institute (GSSI) When you get into the reference desk of this web site it asks for a username and password which you select the first time you log on. Access to information is free and provides nice summary papers written by leading sports nutrition authorities. http://www.gssiweb.com/site.html